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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Jul 17, 2017:

activity # timemileskm+m
  orienteering5 4:58:27 14.66(20:22) 23.59(12:39) 80880c
  trail running1 11:19 0.66(17:09) 1.06(10:39) 37
  Exercises1 10:00
  Total6 5:19:46 15.32 24.65 84580c
  [1-5]6 5:04:52

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Monday Jul 17, 2017 #

Note

I talked a bit with Mcrone in AT last week. Here is a discussion from his log which I think is very applicable to US orienteering.
https://www.attackpoint.org/discussionthread.jsp/m...

Saturday Jul 15, 2017 #

Note

After 5 days I ended 27th out of about 35.
Sam was 3rd in the Open short. How embarrassed would the others be if they knew she was almost 7 months pregnant!
Judy did well against the famous Maria Luder, finishing 10th in the competive W65.
10 AM

trail running warm up/down 11:19 intensity: (2:52 @0) + (4:01 @1) + (1:54 @2) + (1:35 @3) + (4 @4) + (53 @5) 0.66 mi (17:09 / mi) +37m 14:36 / mi
ahr:104 max:169 shoes: Icebug OLX

plus hurdle stretch, 100jumping jacks, calf stretches

orienteering race 1:05:01 intensity: (19 @0) + (2:20 @1) + (8:23 @2) + (48:47 @3) + (3:11 @4) + (2:01 @5) 3.53 mi (18:25 / mi) +263m 14:57 / mi
ahr:119 max:149 13c shoes: Icebug OLX

Some good long legs, then fast yellow course at the end made me wish I could run.

Friday Jul 14, 2017 #

5 AM

orienteering race 54:37 intensity: (4:46 @0) + (13:55 @1) + (11:43 @2) + (16:58 @3) + (3:31 @4) + (3:44 @5) *** 2.49 mi (21:54 / mi) +82m 19:52 / mi
ahr:111 max:170 16c (injured) shoes: Icebug OLX

Hochimst, High above Imst.
Rain has moved in, but was essentially fine for my run, downhill mostly.
Managed to stay upright and not teak the hamstring, so a good day. No errors, but lost about a minute when I came to a trail which I could not find on the map, although I was looking right at it. Trails mapped asindistinct, are quite distinct.
I am still the slowest of our group, Samantha continues to impress in the "family" short course.

Wednesday Jul 12, 2017 #

5 AM

orienteering race (stage 3-Long) 1:32:21 intensity: (5:51 @0) + (28:41 @1) + (13:09 @2) + (35:42 @3) + (5:07 @4) + (3:51 @5) *** 4.43 mi (20:51 / mi) +246m 17:47 / mi
ahr:110 max:187 15c shoes: Icebug OLX

Nosslachjoch
Start at 7000'. Plenty of steep downhill and contouring.
Tweaked the hamstring when I got competitive with a group of M65s.

Tuesday Jul 11, 2017 #

12 PM

orienteering race 59:46 intensity: (51 @0) + (14:42 @1) + (9:02 @2) + (31:24 @3) + (1:13 @4) + (2:34 @5) *** 2.65 mi (22:33 / mi) +183m 18:34 / mi
ahr:111 max:157 20c (injured) shoes: Inov-8 X-Talon

Rode the cabin chair out of Steinach, where we met the Campbells and a couple from Linne. Walked to the start with Anna discussing fast cars, most of which I know nothing about these days.
Course went pretty well, as it was very steep and I can climb well and descending is no strain on the hamstring. The flat run in is frustrating as I have to walk the whole way.

Monday Jul 10, 2017 #

Event: 5 Days of TyrOL
 
9 AM

Exercises 10:00 [3]

20pushups, sideplank,30abs
5 PM

orienteering race (Urban Sprint) 26:42 intensity: (15 @0) + (17:28 @1) + (6:40 @2) + (2:19 @3) 1.55 mi (17:14 / mi) +34m 16:08 / mi
ahr:96 max:121 16c (injured) shoes: Saucony Kinvara TR

Warm up proved running was not an option, walked the course, secured last place.
https://www.5days2017.tirol/index.php/28-summary-o...
C • Ouch 5

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