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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 5, 2019:

activity # timemileskm+m
  paved running6 4:17:41 17.9(14:24) 28.8(8:57) 286
  Road bike4 3:47:06 45.26(5:01) 72.84(3:07) 730
  trail running1 1:33:58 7.09(13:15) 11.41(8:14) 163
  orienteering3 1:26:38 5.72(15:09) 9.2(9:25) 17621c
  Exercises1 18:00
  Total11 11:23:23 75.97 122.26 135421c
  [1-5]11 10:56:15
averages - weight:147.2lbs

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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.

Wednesday Jul 3, 2019 #

4 AM

Road bike 42:52 intensity: (15:10 @0) + (2:18 @1) + (1:42 @2) + (21:58 @3) + (46 @4) + (58 @5) 10.72 mi (4:00 / mi) +91m 3:54 / mi
ahr:103 max:162

paved running 55:23 intensity: (18 @0) + (50:34 @1) + (4:11 @2) + (20 @3) 3.91 mi (14:10 / mi) +58m 13:33 / mi
ahr:93 max:109

Tuesday Jul 2, 2019 #

8 AM

trail running 1:33:58 intensity: (55:51 @1) + (6:04 @2) + (22:37 @3) + (7:43 @4) + (1:43 @5) 7.09 mi (13:15 / mi) +163m 12:22 / mi
ahr:101 max:149 shoes: Asics 1000-5

with Judy, then N. on the Gula Stigen and return some at T pace.

Monday Jul 1, 2019 #

Exercises (Ballista routine) 18:00 [3]
weight:147lbs

plus 15 pushups, 25situps,40hamballs
3 AM

paved running 42:09 intensity: (1:15 @0) + (36:56 @1) + (3:50 @2) + (8 @3) 3.13 mi (13:27 / mi) +53m 12:47 / mi
ahr:93 max:105

paved running 7:05 intensity: (1:25 @0) + (5:26 @1) + (14 @3) 0.49 mi (14:24 / mi)
ahr:88 max:98

orienteering (sprint) 31:09 intensity: (10 @0) + (10:35 @1) + (6:08 @2) + (14:16 @3) 2.3 mi (13:33 / mi) +59m 12:32 / mi
ahr:103 max:121 11c shoes: Asics 1000-5

A 2014 downtown Uppsala sprint. Some routes blocked by closed gates , but some poor piloting on my part at times.
6 AM

paved running 40:49 intensity: (2:12 @0) + (22:04 @1) + (10:35 @2) + (5:58 @3) 2.91 mi (14:01 / mi) +56m 13:14 / mi
ahr:94 max:120

Sunday Jun 30, 2019 #

Event: 5 Days of Italy
 
9 AM

paved running 28:11 intensity: (2:11 @0) + (23:09 @1) + (2:11 @2) + (40 @3) 1.87 mi (15:03 / mi) +44m 14:02 / mi
ahr:89 max:107

orienteering 35:31 intensity: (3:43 @0) + (16:11 @1) + (8:46 @2) + (6:51 @3) 2.23 mi (15:56 / mi) +103m 13:55 / mi
ahr:96 max:130 shoes: Saucony Kinvara TR

Sprint training with Judy.

paved running 27:46 intensity: (44 @0) + (26:45 @1) + (17 @2) 1.94 mi (14:20 / mi) +47m 13:20 / mi
ahr:90 max:101

1 PM

Road bike 14:50 [3] 2.05 mi (7:14 / mi) +65m 6:35 / mi

To the swimming towing Sofie trailer.
3 PM

Road bike 20:41 [2] 2.35 mi (8:48 / mi) +31m 8:28 / mi

home a bit different route

Saturday Jun 29, 2019 #

Event: WCOC Summer BBQ, Sprints and Meeting
 
5 AM

Road bike 2:28:43 [3] 30.14 mi (4:56 / mi) +543m 4:40 / mi
weight:147.5lbs

With Judy. A stops at a picturesque scenic bridge I discovered last year, and a rest stop, with icecream, at Wiks Slott.

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