Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 10 days ending Jul 13, 2019:

	activity	#	time	miles		km		+m
	orienteering	7	4:20:14	17.07	(15:15)	27.47	(9:28)	447	78c
	Road bike	2	3:29:17	27.53	(7:36)	44.3	(4:43)	66
	paved running	2	56:18	3.64	(15:28)	5.86	(9:37)	29
	trail running	2	17:02	1.54	(11:03)	2.48	(6:52)	4
	Total	10	9:02:51	49.78	(10:54)	80.11	(6:47)	545	78c
	[1-5]	10	9:01:56
averages - sleep:7.5

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Friday Jul 12, 2019 #

2 AM

trail running warm up/down (beach actually) 7:59 0.7 mi (11:24 / mi)
ahr:109 max:121 shoes: Inov-8 X-Talon

orienteering race (A final- 36th) 59:29 **** 4.25 mi (14:00 / mi) +126m 12:49 / mi
ahr:129 max:155 14c (injured) shoes: Inov-8 X-Talon

Pretty close to a near perfect run for me. Had a bit of trouble at one, not being sure where I went in of the trail. Stayed with the safest routes when I could. Lost contact going to 8, but the compass lead me right to it, so lucked out there. Missed 11 a bit after going to the water stop, probably should have not gone for the drink...and got distracted by another control at 12, stupid , because I knew from the terrain where I needed to go.
My best set of finishes ever for a WMOC...maybe being one of the youngest in M70 is an advantage.

C • Nice result 5

Thursday Jul 11, 2019 #

10 AM

Road bike 1:54:00 [2] 14.3 mi (7:58 / mi) +29m 7:55 / mi

Rented bikes with Judy, Sue and Phil to Jurmala for some touristy beach time.

3 PM

Road bike 1:35:17 [3] 13.23 mi (7:12 / mi) +37m 7:09 / mi

Wednesday Jul 10, 2019 #

3 AM

orienteering race (Middle B-9th) 27:37 ***** 2.07 mi (13:21 / mi) +41m 12:34 / mi
ahr:129 max:150 14c slept:7.0 shoes: Inov-8 X-Talon

In the B Middle, but had a great run and moved into the Long A final for Friday. Never have made the Long A final before, so this is nice after yesterday's foolishness.
Caught a Finn at first control and we mostly went around together after that.
My USA and New England bib caught the attention of an elder orienteer who asked about Hans Bengtsson.

C • Great Job 4

Tuesday Jul 9, 2019 #

11 AM

trail running warm up/down 9:03 0.84 mi (10:46 / mi) +4m 10:38 / mi
ahr:119 max:134 shoes: Inov-8 X-Talon

orienteering race 59:02 ***** 3.86 mi (15:18 / mi) +84m 14:20 / mi
ahr:123 max:155 15c slept:8.0 shoes: Inov-8 X-Talon

Arrgh!!
Head up!

Monday Jul 8, 2019 #

4 AM

orienteering 1:06:38 [3] 3.06 mi (21:46 / mi) +116m 19:29 / mi

Sunday Jul 7, 2019 #

2 AM

orienteering race (Sprint Final-33rd) 13:00 *** 1.32 mi (9:51 / mi) +37m 9:04 / mi
ahr:135 max:155 12c shoes: Saucony Kinvara TR

Misty and wet cobblestones.
Being cautious to #1, but it was straightforward...as was most of the course. Going into #3 I noted the street was deserted, no tourists or O'ers in sight.
Just after that I was caught by a Scandi runner. Having him in front to clue me into turns was helpful, and he was in sight to #7.
I questioned myself going to #9, checked another street. Punching 10, I realized that it was essentially over, two easy controls, so ran hard.

C • Locked gate? 3

Saturday Jul 6, 2019 #

Event: Junior World Orienteering Championships 2019

3 AM

orienteering race (Sprint Q) 14:30 *** 1.32 mi (10:59 / mi) +30m 10:16 / mi
ahr:135 max:155 13c shoes: Saucony Kinvara TR

Despite my caution, I trapped myself on #1, hesitated out of #2. Pretty quick after that, distracted by another control near the end. Not an A qualiy run.
PS, But, sometimes luck is on your side. I was 12th in my heat, which seemed to be a longer and slower heat, so I made the A final!

C • A final 2

C • 1

Friday Jul 5, 2019 #

Event: World Masters Orienteering Championships 2019

4 AM

paved running warm up/down 34:14 [1] 2.08 mi (16:28 / mi) +7m 16:18 / mi
shoes: Asics GT-1000

To the Model venue with Judy

orienteering 19:58 [3] ** 1.19 mi (16:47 / mi) +14m 16:13 / mi
10c shoes: Asics GT-1000

model,

7 AM

paved running 22:04 [3] 1.56 mi (14:09 / mi) +23m 13:32 / mi

run back to apt. with Judy, some walking breaks and a fika stop.

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