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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  orienteering5 3:58:36 12.17(19:36) 19.59(12:11) 74059c
  trail running3 26:20 1.55(16:58) 2.5(10:33) 127
  paved running1 26:19 1.6(16:27) 2.58(10:13) 100
  Exercises1 12:00
  Total9 5:03:15 15.32 24.66 96759c
  [1-5]9 4:30:21
averages - sleep:9

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Saturday Jul 8, 2017 #

11 AM

trail running warm up/down 5:16 intensity: (23 @0) + (1:02 @1) + (1:01 @2) + (2:50 @3) 0.28 mi (18:48 / mi) +30m 14:06 / mi
ahr:107 max:121 shoes: Inov-8 X-Talon

Yesterday's warm up worked out well, did it again.

orienteering race 1:23:33 intensity: (29:50 @0) + (28:15 @1) + (11:16 @2) + (14:12 @3) *** 2.96 mi (28:13 / mi) +249m 22:23 / mi
ahr:89 max:131 10c (injured) shoes: Inov-8 X-Talon

Very steep and lumpy alpine terrain with plenty of ground rubbish. Pulled hamstring on the way to one, badly enough that I heard in crunch. Walked, attmpts at running after that resulted in painful strains, until I finally quit realizing I was just causing further injury,,, and what was the point.

Friday Jul 7, 2017 #

3 AM

trail running warm up/down 17:01 intensity: (4:46 @1) + (2:41 @2) + (9:34 @3) 1.02 mi (16:45 / mi) +84m 13:20 / mi
ahr:109 max:130 shoes: Inov-8 X-Talon

10 AM

orienteering race 1:10:59 intensity: (1:56 @0) + (10:39 @1) + (6:44 @2) + (43:45 @3) + (4:56 @4) + (2:59 @5) **** 3.22 mi (22:03 / mi) +233m 18:00 / mi
ahr:117 max:156 15c shoes: Inov-8 X-Talon

Passo Rolle.
Nice high altitude terrain. Warm up went well, did some hurdle stretches and calf stretches.
Hamstring was OK except in the broken ground fields (cow hoof holes).
Feeling like hamstring is getting better.
http://liveresultat.orientering.se/followfull.php?...

Thursday Jul 6, 2017 #

Event: 4 Days TATRY ORIENTEERING
 
5 AM

orienteering 37:25 intensity: (21 @0) + (8:11 @1) + (4:59 @2) + (18:35 @3) + (1:35 @4) + (3:44 @5) 2.06 mi (18:10 / mi) +116m 15:28 / mi
ahr:115 max:159 15c (injured) shoes: Inov-8 X-Talon

Slow for the first 3 controls as they were along a river, and running was painful, but once the course went up, I did fairly well.
http://obasen.orientering.se/winsplits/online/en/d...
Amazingly I had 2nd fastest splits on several controls, just walking..uphill.

Wednesday Jul 5, 2017 #

4 AM

trail running warm up/down 4:03 intensity: (24 @1) + (23 @2) + (1:54 @3) + (1:02 @4) + (20 @5) 0.26 mi (15:49 / mi) +13m 13:40 / mi
ahr:124 max:151 shoes: Inov-8 X-Talon

10 AM

orienteering race (Sprint) 22:26 intensity: (13 @0) + (11 @1) + (4 @2) + (9:26 @3) + (7:34 @4) + (4:58 @5) *** 2.03 mi (11:03 / mi) +94m 9:40 / mi
ahr:136 max:150 19c (injured) shoes: Inov-8 X-Talon

Nice 2 town sprint. Feeling more competitive, so was going faster trying to stay with nearby competitors. Frustrating knowing I could have run much faster without the injury. Probably went too fast as hamstring was sore later.

Tuesday Jul 4, 2017 #

Event: Primiero O Week
 
10 AM

paved running 26:19 [1] 1.6 mi (16:27 / mi) +100m 13:46 / mi
(injured) shoes: Saucony Kinvara TR

Test run
11 AM

Exercises (Ballista routine) 12:00 [1]
slept:9.0

2 PM

orienteering race (sprint) 24:13 intensity: (11 @0) + (10 @1) + (2 @2) + (22:29 @3) + (1:21 @4) 1.9 mi (12:45 / mi) +48m 11:49 / mi
ahr:126 max:141 (injured) shoes: Saucony Kinvara TR

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