Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Aug 2, 2019:

activity # timemileskm+m
  Road bike6 5:56:55 68.51 110.26 657
  orienteering4 4:41:27 12.66(22:14) 20.37(13:49) 64643c
  trail running7 4:32:50 18.14(15:02) 29.19(9:21) 560
  paved running2 54:45 4.73(11:34) 7.61(7:11) 36
  Exercises1 20:00
  Total15 16:25:57 104.04 167.43 189843c
  [1-5]15 13:00:57
averages - sleep:7 weight:149lbs

«»
3:21
0:00
» now
ThFrSaSuMoTuWeThFr

Friday Aug 2, 2019 #

6 AM

orienteering 2:24:52 intensity: (1:39:25 @0) + (25:26 @1) + (4:03 @2) + (15:58 @3) **** 4.35 mi (33:18 / mi) +282m 27:44 / mi
ahr:77 max:121 21c shoes: Icebug OLX

Another 21 stakes put in for me. with Ross,Sam, Johan and I, we have all 80 of them done!

Thursday Aug 1, 2019 #

4 AM

trail running 1:03:28 intensity: (2:18 @0) + (46:29 @1) + (12:25 @2) + (2:16 @3) 4.1 mi (15:29 / mi) +77m 14:38 / mi
ahr:95 max:113 shoes: Asics 1000-5

with Judy
9 AM

Road bike 2:17:43 intensity: (1:12:04 @0) + (47:44 @1) + (7:33 @2) + (9:10 @3) + (27 @4) + (45 @5) 24.93 mi (5:31 / mi) +228m 5:22 / mi
ahr:82 max:217

with Judy...a double today, maybe was a bit more than should have done...but good D2R2 training.

Wednesday Jul 31, 2019 #

Exercises (Ballista routine) 20:00 [1]
weight:150lbs

+ 15 pushups, 25 situps, 40 hamballs, 20/20 heeldrops
4 AM

trail running 1:00:25 intensity: (58 @0) + (51:56 @1) + (2:29 @2) + (3:14 @3) + (1:16 @4) + (32 @5) 3.97 mi (15:13 / mi) +65m 14:29 / mi
ahr:94 max:178 shoes: Asics 1000-5

Gula Stigen with Judy
10 AM

Road bike 1:26:02 intensity: (4:12 @0) + (15:18 @1) + (9:42 @2) + (51:13 @3) + (1:56 @4) + (3:41 @5) 20.03 mi (4:18 / mi) +242m 4:08 / mi
ahr:123 max:224

Nice ride before dinner. Temps are literally half (15 vs 30) of what they were a week ago at O Ringen.

Tuesday Jul 30, 2019 #

9 AM

trail running 56:11 intensity: (1:43 @0) + (39:03 @1) + (14:15 @2) + (1:10 @3) 3.98 mi (14:07 / mi) +59m 13:30 / mi
ahr:96 max:108 shoes: Asics 1000-5

Gula Stigen with Judy

Monday Jul 29, 2019 #

2 AM

Road bike 1:15:48 intensity: (10:14 @0) + (33:14 @1) + (15:13 @2) + (17:07 @3) 17.49 mi (4:20 / mi) +181m 4:12 / mi
ahr:95 max:122 weight:148lbs

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
3 AM

trail running 31:11 [3] 1.83 mi (17:02 / mi) +84m 14:55 / mi
shoes: Asics 1000-5

Morning run with Ross to the nearby lake.

Saturday Jul 27, 2019 #

Road bike 28:00 [3] 4.0 mi (7:00 / mi)

Ride to and from arena, watch battery low so saving it for the competition.
5 AM

trail running warm up/down 18:02 intensity: (4 @0) + (2:26 @1) + (4:27 @2) + (11:05 @3) 1.34 mi (13:27 / mi) +72m 11:32 / mi
ahr:108 max:120 slept:7.0 shoes: Inov-8 X-Talon

orienteering race 49:03 intensity: (32 @0) + (13 @1) + (46 @2) + (42:47 @3) + (2:38 @4) + (2:07 @5) **** 2.76 mi (17:46 / mi) +187m 14:41 / mi
ahr:124 max:159 13c shoes: Inov-8 X-Talon

Chase start from 40th place, my first day at 87th really cost me, but I have not had any even near perfect runs this week Bumbled at the start up the wrong trail,, but biggest error was going to the wrong hill at number 6. I did , however, post the fastest splits on the 2 easy legs at the end and in the chute....so, I can run fast, just have to learn how to orienteer now.

Friday Jul 26, 2019 #

Event: 2019 Canadian Orienteering Championships
 
3 AM

Road bike 14:22 intensity: (13:10 @0) + (1:08 @1) + (4 @3) 2.06 mi (6:58 / mi) +6m 6:54 / mi
ahr:69 max:87

5 AM

trail running warm up/down 23:12 intensity: (2:02 @1) + (2:02 @2) + (19:08 @3) 1.75 mi (13:16 / mi) +87m 11:29 / mi
ahr:117 max:137 shoes: Inov-8 X-Talon

long run to the starts

orienteering 39:56 intensity: (13 @0) + (9 @1) + (5 @2) + (36:10 @3) + (2:47 @4) + (32 @5) 2.41 mi (16:36 / mi) +96m 14:46 / mi
ahr:126 max:155

Road bike 15:00 [2]

ride home

Thursday Jul 25, 2019 #

2 AM

paved running warm up/down 32:04 intensity: (6 @0) + (1:51 @1) + (3:28 @2) + (26:39 @3) 2.73 mi (11:45 / mi) +6m 11:40 / mi
ahr:118 max:132 slept:7.0 shoes: Asics 1000-5

Run from house to arena. Predicted to be over 30C today. Start is at 10:56.

trail running warm up/down 20:21 intensity: (1 @0) + (1:11 @1) + (3:12 @2) + (14:51 @3) + (1:06 @4) 1.17 mi (17:24 / mi) +116m 13:18 / mi
ahr:116 max:144 shoes: Inov-8 X-Talon

Run to the start after watching the sleeping baby while everyone else is out. A narrow trail, and lots of uphill resulted in my missing my callup by 40 seconds.

orienteering race 47:36 intensity: (8 @1) + (14 @2) + (23:58 @3) + (17:16 @4) + (6:00 @5) *** 3.14 mi (15:10 / mi) +82m 14:01 / mi
ahr:137 max:159 9c shoes: Inov-8 X-Talon

Lots of long legs, so I should do fairly well. Bumbled around a bit on 8 after battlling some downed saplings With lots of running and the high temps, got a pretty high HR on the run in.
Ten/K still eludes me though.
6 AM

paved running 22:41 intensity: (46 @1) + (9 @2) + (17:33 @3) + (4:13 @4) 2.0 mi (11:20 / mi) +30m 10:50 / mi
ahr:130 max:141 shoes: Asics 1000-5

Run home. High sun and 31C.

« Earlier | Later »