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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 30, 2018:

activity # timemileskm+m
  orienteering5 5:41:49 15.22(22:27) 24.5(13:57) 107519 /65c29%
  trail running6 2:43:32 11.49(14:14) 18.5(8:50) 882
  paved running2 1:14:44 5.14(14:33) 8.27(9:02) 262
  Total10 9:40:05 31.85(18:13) 51.26(11:19) 221919 /65c29%
  [1-5]10 9:28:40

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Monday Jul 30, 2018 #

Note
(rest day)

Travel. Drive to Geneva. Discovered that we had to go through the city to get to the French side of the airport. They had given us a card with directions, but we missed a roundabout (because it was just a circle of traffic cones, and a total lack of signage to the airport and car rental left us wandering. Sam finally got us on the correct road, thankfully she is a great navigator and can work the phone map quickly.
At the rental return we got a baggage cart, we have lots, although no match for those from Asia, with Sofie's car seat and jogger. BUT the carts will not go through the doorway to the Swiss side, where the check in is! Drag the stuff through, up and down some elevators, get another cart, which requires SUI francs, which we don't have. No one gives change, not even the money exchange. Judy finally gives someone 4 E$ for their cart. Then to checkin, where we find a 200 meter line stretching across the concourse. Workers trying to corral the mess (one fellow was walking the line video taping. I suspect he was getting no help from the management). Approaching our boarding time, fortunately delayed by 30 minutes, they finally get some extra check-in help ( I was told that the airport management had only given them 6 stations, not nearly enough for the 3 flights departing around 12-1pm.)
After 90 minutes we got to bag check, and oversize bag check, made it easily with 25 minutes to spare.
Geneva, considering the wealth there, could spare some money for signage, cart transfer, and wages.
C • Geneva is a mess 1

Sunday Jul 29, 2018 #

10 AM

trail running 12:14 intensity: (38 @0) + (2:09 @1) + (3:00 @2) + (6:27 @3) 0.8 mi (15:13 / mi) +54m 12:35 / mi
ahr:107 max:135 shoes: Inov-8 X-Talon

11 AM

orienteering race 43:56 intensity: (14 @0) + (29 @1) + (1:21 @2) + (38:34 @3) + (3:08 @4) + (10 @5) *** 2.57 mi (17:06 / mi) +220m 13:30 / mi
ahr:125 max:145 13c shoes: Inov-8 X-Talon

Finally some terrain I could run in!. The first 2 controls were totally uphill,55m. Had a very good run for 5th place.
C • Uphill controls 2

Saturday Jul 28, 2018 #

4 AM

trail running warm up/down 17:18 intensity: (1:43 @1) + (1:10 @2) + (14:23 @3) + (2 @4) 0.85 mi (20:21 / mi) +160m 12:51 / mi
ahr:118 max:139 shoes: Inov-8 X-Talon

Rain for this morning, so stayed in the car , got dressed there, and ran to the start with the garbage bag warm up suit on.

orienteering race 1:14:09 intensity: (1:06 @0) + (20:00 @1) + (11:27 @2) + (41:29 @3) + (7 @4) 2.97 mi (24:58 / mi) +277m 19:21 / mi
ahr:108 max:139 16c shoes: Inov-8 X-Talon

Very technical, lots of rock and climbs. Walked most of the first 3/4.
One 2 minute error and a bit of hesitation on another, but overall my best run this week, but still a ways down in the results. 20th.

trail running warm up/down 13:44 intensity: (56 @0) + (10:44 @1) + (1:29 @2) + (35 @3) 1.07 mi (12:50 / mi)
ahr:93 max:114 shoes: Inov-8 X-Talon

Remote finish, a place that Sam and I had run by last Sunday, so a run back to the car. Met Jean-Claude on the way down, he had a bad day.

Friday Jul 27, 2018 #

8 AM

trail running warm up/down 11:38 intensity: (9 @0) + (5:53 @1) + (59 @2) + (4:37 @3) 0.85 mi (13:39 / mi) +33m 12:11 / mi
ahr:104 max:132 shoes: Inov-8 X-Talon

orienteering race 1:26:06 intensity: (15 @0) + (9:10 @1) + (15:06 @2) + (1:01:35 @3) ***** 3.93 mi (21:54 / mi) +247m 18:20 / mi
ahr:113 max:137 spiked:11/12c shoes: Inov-8 X-Talon

Only 1 error today, but a doozy...20 minutes. So far off and pissed at myself that I went back and ran the leg over, and got it perfect. Back to 39th.

Thursday Jul 26, 2018 #

7 AM

trail running warm up/down 9:53 intensity: (4 @0) + (51 @1) + (3:15 @2) + (5:02 @3) + (41 @4) 0.81 mi (12:10 / mi) +27m 11:01 / mi
ahr:112 max:141 shoes: Inov-8 X-Talon

trail running warm up/down 2:15 intensity: (1:35 @3) + (40 @4) 0.19 mi (11:57 / mi) +20m 8:59 / mi
ahr:132 max:142 shoes: Inov-8 X-Talon

11 AM

orienteering race 55:56 intensity: (12 @0) + (1:55 @1) + (4:06 @2) + (49:24 @3) + (19 @4) ***** 2.56 mi (21:51 / mi) +165m 18:12 / mi
ahr:119 max:138 spiked:8/10c shoes: Inov-8 X-Talon

Only 2 errors today, Many others had problems too...11th place.

Wednesday Jul 25, 2018 #

Event: OO Cup
 
5 AM

trail running warm up/down 16:29 intensity: (6 @0) + (1:04 @1) + (54 @2) + (10:15 @3) + (1:41 @4) + (2:29 @5) 0.91 mi (18:10 / mi) +176m 11:20 / mi
ahr:127 max:148

paved running warm up/down 36:07 intensity: (6:48 @1) + (8:57 @2) + (20:22 @3) 2.55 mi (14:11 / mi) +129m 12:15 / mi
ahr:112 max:131

11 AM

orienteering race 1:21:42 intensity: (9:12 @1) + (13:38 @2) + (57:57 @3) + (55 @4) ***** 3.19 mi (25:37 / mi) +166m 22:03 / mi
ahr:113 max:143 14c shoes: Inov-8 X-Talon

So my luck, or more true, my skill has run out. Made more mistakes today than I had so far in the past months of orienteering. At least 20 minutes of lost, and 40 behind the leaders.
Mapping by old world standards, generalized, which should be fine but I can't seem to consistently arrive where I should be, or cannot sort out the features in the circle. 32nd.

Tuesday Jul 24, 2018 #

2 AM

paved running 38:37 intensity: (7:09 @0) + (17:05 @1) + (13:31 @2) + (52 @3) 2.59 mi (14:55 / mi) +133m 12:52 / mi
ahr:91 max:112 shoes: Saucony Kinvara TR

Run with Judy uphill out of town, and back down the same way.
12 PM

trail running 1:20:01 intensity: (36 @0) + (19:09 @1) + (9:42 @2) + (50:34 @3) 6.01 mi (13:19 / mi) +412m 10:59 / mi
ahr:112 max:137 shoes: Saucony Kinvara TR

Same start as this morning, up out of town. Met Sam and Sandra coming down, then Mark showed up in the car. Sam and he showed me a good route, and he lent me his phone (with map) and I continued up and up through some nice woods, open fields, and over the top to a bigish road. Ran into a herd of cows, and they must have figured I was there to lead them home, as they started to follow me along the road, all the herd following the misguided leader. I crossed a cattle grate and they were finally deterred.

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