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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 8, 2018:

activity # timemileskm+m
  trail running5 7:13:49 31.46(13:47) 50.63(8:34) 584
  paved running2 2:36:56 12.22(12:51) 19.67(7:59) 102
  stationary bike2 30:00
  Total9 10:20:45 43.68 70.3 686
  [1-5]9 9:56:52
averages - weight:146lbs

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Saturday Dec 8, 2018 #

12 PM

trail running 1:41:01 intensity: (2:40 @0) + (51:14 @1) + (7:56 @2) + (39:11 @3) 7.6 mi (13:18 / mi) +119m 12:41 / mi
ahr:101 max:129 shoes: Asics GT-1000

with Judy then on my own up to the big intersection and back.

Friday Dec 7, 2018 #

4 PM

paved running 56:18 intensity: (1:36 @0) + (26 @1) + (2:14 @2) + (52:02 @3) 4.85 mi (11:37 / mi) +52m 11:14 / mi
ahr:117 max:127 shoes: Asics GT-1000

Late afternoon run, ie, it was an hour after sunset, dark (since we have not seen the sun for days). Stayed on lighted paths, most of which are paved.
Biggest danger was probably from commuting bikers...may explain why some walkers wear lights on their coats.

Thursday Dec 6, 2018 #

9 AM

trail running 1:40:12 intensity: (1:18 @0) + (52:49 @1) + (36:13 @2) + (9:52 @3) 7.79 mi (12:51 / mi) +90m 12:25 / mi
ahr:99 max:117 shoes: Asics GT-1000

Wednesday Dec 5, 2018 #

stationary bike 10:00 [2]

20situps,15pushups45heeldrops
12 PM

trail running 1:33:30 intensity: (56 @0) + (50:57 @1) + (6:58 @2) + (34:39 @3) 7.07 mi (13:13 / mi) +121m 12:33 / mi
ahr:103 max:135 shoes: Icebug Pytho BUgrip

with Judy then on my own up and down the Gula Stigen.
Only day of sun we have had.

Tuesday Dec 4, 2018 #

stationary bike 20:00 [2]

30situps,20pushups,70heeldrops
11 AM

trail running 57:30 intensity: (1:30 @0) + (29:20 @1) + (13:20 @2) + (5:49 @3) + (1:54 @4) + (5:37 @5) 3.96 mi (14:32 / mi) +67m 13:48 / mi
ahr:107 max:166 shoes: Asics GT-1000

6 PM

trail running 1:21:36 [2] 5.04 mi (16:11 / mi) +187m 14:31 / mi
shoes: Inov-8 X-Talon

This started out as orienteering, or more accurately, mass start trail run , OK Linne's Premiaren Vintertraninbgs. At 21 minutes my headlamp went out,some kind of circuit failure I discovered later as the batteries tested out as fully charged.
Anyway at that point I was alone in the dark, very dark. After a few minutes my eyes adjusted and I was able to make my way out to a dirt road. Figuring I might spot some headlamps I set off across the fields. I came upon a group of juniors doing some night training and exercises.

Sunday Dec 2, 2018 #

9 AM

paved running 1:40:38 intensity: (15:53 @0) + (51:40 @1) + (17:22 @2) + (14:10 @3) + (32 @4) + (1:01 @5) 7.37 mi (13:39 / mi) +50m 13:22 / mi
ahr:105 max:178 weight:146lbs shoes: Asics GT-1000

We all went for a run this morning, Sam going farther and faster, Ross, Judy and I pushing Sofie at a much slower pace.
Went south then back along the river, some new paths for me, then Judy and Ross went home and, not wanting to wake a sleeping baby, handed off the jogger to me. Sofie woke up shortly thereafter, but was quiet, and tuned on her song player, so I kept jogging with a goal of 6, then 7 miles.
Used these old shoes as the Montrails had hurt my feet on the pavement the other day.

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