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Training Log Archive: coach

In the 7 days ending Jul 1, 2018:

activity # timemileskm+m
  orienteering6 4:22:43 15.28(17:12) 24.59(10:41) 85722 /85c25%
  trail running6 1:38:18 4.74(20:44) 7.63(12:53) 843
  paved running2 45:15 2.97(15:14) 4.78(9:28) 186
  Exercises1 5:00
  Hiking/walking1 1:21 3.0(27) 4.83(17) 28
  Total11 6:52:37 25.99 41.82 191422 /85c25%
  [1-5]11 6:48:58

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MoTuWeThFrSaSu

Sunday Jul 1, 2018 #

Event: Kainuu Orienteering Week 1.-6.7.2018
 

Saturday Jun 30, 2018 #

Note

Super long travel day. Drive to Zurich 8:30 to 5, hang around flughafen, got some nice sushi, plane delayed, takeoff around 9:45 (8:45 scheduled) land around midnight &15..
11th overall for the 5 days. Pretty obvious my sprinting is my forte.
3rd day my best in the forest, but didn't seem good to me.

SOme great perfomances ; Katia won the final day sprint in W40, Tim was 12th in M60, and good stuff from Charlie, George, Lynnette and Giovanni, check it out here-
https://www.5daysitaly.it/wp-content/uploads/2018/...
C • Good placing (11th) 3
10 AM

paved running warm up/down 24:15 intensity: (58 @0) + (5:57 @1) + (7:15 @2) + (10:05 @3) 1.54 mi (15:45 / mi) +97m 13:10 / mi
ahr:103 max:121 shoes: Inov-8 X-Talon

To the p'potties with Judy, back to get the water bottle, to the start, back to the arena to get ready, to the start. Quite warm, by our standards, hot to most everyone else, high 80'sF.

orienteering race (sprint) 21:27 intensity: (13 @0) + (12 @1) + (2 @2) + (6:47 @3) + (6:53 @4) + (7:20 @5) **** 2.28 mi (9:25 / mi) +13m 9:15 / mi
ahr:139 max:151 spiked:22/22c shoes: Inov-8 X-Talon

A bit longish sprint, was not feeling fast beforehand, but got going and there were some long no brainer legs from one town to the other. The last 1/3 was pretty complex and I was getting tired so I slowed a bit, at least in my head. Caught 5th place in the finish chute for a tie.

Friday Jun 29, 2018 #

12 PM

trail running warm up/down 10:34 intensity: (4 @2) + (8:43 @3) + (1:47 @4) 0.5 mi (21:07 / mi) +126m 11:51 / mi
ahr:124 max:141 shoes: Inov-8 X-Talon

orienteering race 45:42 intensity: (19 @0) + (1:36 @1) + (5:30 @2) + (36:52 @3) + (1:25 @4) **** 2.43 mi (18:48 / mi) +157m 15:40 / mi
ahr:119 max:140 12c shoes: Inov-8 X-Talon

Start much lower on same mountain, in the forested terrain. Less detail, less bumpy.
My best day of O' in these forests, but it was easier navigation so everyone was faster too. 18th.

Thursday Jun 28, 2018 #

12 PM

trail running warm up/down 9:20 intensity: (3:23 @1) + (25 @2) + (5:32 @3) 0.42 mi (22:13 / mi) +63m 15:09 / mi
ahr:111 max:134 shoes: Icebug OLX

orienteering race 49:37 intensity: (11 @0) + (27 @1) + (31 @2) + (26:29 @3) + (14:15 @4) + (7:44 @5) 3.31 mi (14:59 / mi) +208m 12:32 / mi
ahr:134 max:155 15c shoes: Icebug OLX

Same area as yesterday, but lower on the mountain. Very complex in the beginning, and I again hesitated before my #5, and Tim caught me there (same course for 60 & 65's). I was just behind him until 8. where I conferred briefly with Judy. Killer uphill to the finish, definitely maxed out into the chute. (155bpm at 11 m/mile)! 10th place

Wednesday Jun 27, 2018 #

Event: European Youth Orienteering Championships 2018
 

Exercises 5:00 [2]

25situps,15pushups,1legstand
11 AM

trail running warm up/down 10:43 intensity: (39 @1) + (13 @2) + (9:51 @3) 0.54 mi (19:51 / mi) +105m 12:22 / mi
ahr:124 max:136 shoes: Icebug OLX

orienteering race 48:35 intensity: (28 @1) + (1:12 @2) + (38:46 @3) + (8:09 @4) ***** 2.5 mi (19:26 / mi) +313m 14:00 / mi
ahr:127 max:144 11c shoes: Icebug OLX

Missed my start, reading the stage 1 start time off my bid, until I got up to the start area, and read it correctly. They rushed me through, but no new start time, so gave away about 7 minutes.
Incredibly complex terrain. Ran by 3, it looked more like a pit than boulder, and I pulled up short in the circle at 4, hesitant to go down a ways.
31st. of about 60. 16th on my watch.....
2 PM

Hiking/walking warm up/down 1:21 [1] 3.0 mi (27 / mi) +28m 26 / mi

Down from the arena to our apartment with Lynn and George, Charlie and Rhonda.

Tuesday Jun 26, 2018 #

Event: 5 days of Italy 2018
 
3 PM

trail running warm up/down 7:47 intensity: (3 @0) + (2:24 @1) + (5 @2) + (3:50 @3) + (39 @4) + (46 @5) 0.72 mi (10:50 / mi) +22m 9:53 / mi
ahr:118 max:149 shoes: Saucony Kinvara TR

orienteering race (sprint) 18:06 intensity: (1 @0) + (16 @1) + (2 @2) + (1:05 @3) + (8:05 @4) + (8:37 @5) *** 1.88 mi (9:38 / mi) +62m 8:44 / mi
ahr:143 max:156 13c shoes: Saucony Kinvara TR

Straightforward course, and having been around town helped me at least twice, as I had seen the area. Long straight downhill to the 3rd last control was to my advantage. 5th place.
5 PM

paved running warm up/down 21:00 intensity: (1:54 @0) + (10:19 @1) + (3:59 @2) + (4:48 @3) 1.43 mi (14:41 / mi) +89m 12:18 / mi
ahr:98 max:124 shoes: Saucony Kinvara TR

Around town with Judy.

Monday Jun 25, 2018 #

11 AM

Note

I have forgotten the ANT stick, hopefully left in Uppsala, so no Garmin downloads. I will dump it later.
Cold is definitely over, just lots of junk to get out of the sinuses.
Today on the model map, judy and I walked to the start from apartment, about 15 minutes, and then I walked up the ski slopes to the top, Mt Spinale, then did the controls in order from the top.
Top 6 were in the rough open terrain, the last 6 in white woods.
As I have found int he past, the lumpy, bumpy alpine terrain is extremely tough physically and very hard to map read.
The downhill from 5-6-7 was one of the most precarious drops I have ever experienced, I was truly apprehensive contouring above a steep area where If I tripped over a bush, I could tumble quite a way.
The lower woods were quite nice and I gather I may see something lke those on the latter days.
Legs pretty tired today.
12 PM

trail running warm up/down 51:37 [2] 1.94 mi (26:37 / mi) +527m 14:26 / mi
shoes: Icebug OLX

1 PM

orienteering 1:19:16 [1] 2.88 mi (27:33 / mi) +104m 24:46 / mi
12c shoes: Icebug OLX

2 PM

trail running warm up/down 8:17 [1] 0.62 mi (13:17 / mi)
shoes: Icebug OLX

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