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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  paved running15 13:10:06 63.99(12:21) 102.98(7:40) 124834c
  trail running11 7:35:18 39.41(11:33) 63.42(7:11) 136720c
  Road bike5 7:11:52 92.21(4:41) 148.4(2:55) 919
  orienteering9 6:47:29 26.48(15:23) 42.62(9:34) 111354c
  rowing machine9 1:35:38 13.18(7:15) 21.21(4:31) 2
  Hiking/walking2 1:09:47 2.54(27:29) 4.09(17:04) 1
  Exercises3 35:00
  Total48 38:05:10 237.81 382.71 4650108c
  [1-5]47 35:02:17
averages - sleep:6.9 rhr:36 weight:141.5lbs

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Sunday Jul 31, 2016 #

6 AM

trail running warm up/down 22:38 [1] 1.29 mi (17:33 / mi) +92m 14:22 / mi
shoes: Inov-8 OROC 340

Run with Jude up and up to the training area.

orienteering 49:47 [0] 1.58 mi (31:30 / mi) +31m 29:42 / mi
shoes: Inov-8 OROC 340

On a WOC 2016 training map, Tveteskogen. Some of the most difficult terrain I have ever encountered. Lovely high area with open and bare rock and marshes. Very difficult to sort out. The rocky pits are not really pits, but small quarry sites, hardly visible.

orienteering warm up/down 9:48 [0] 0.62 mi (15:48 / mi)
shoes: Inov-8 OROC 340

Down and down to the car. Some absolutely lovely woods before getting to the logged area.
12 PM

paved running 26:51 [1] 1.89 mi (14:12 / mi) +66m 12:49 / mi
ahr:84 max:103 shoes: Saucony Kinvara TR

Pre dinner run in Halden with Jude.

Friday Jul 29, 2016 #

2 AM

trail running warm up/down 13:24 [3] 1.13 mi (11:51 / mi) +10m 11:32 / mi
ahr:118 max:160 shoes: Icebug Celeritas

orienteering race 46:10 [4] ***** 3.03 mi (15:14 / mi) +173m 12:56 / mi
ahr:128 max:153 11c shoes: Icebug Celeritas

An excellent course, which I managed as best I could, but lost a few places to 31st overall.

Thursday Jul 28, 2016 #

Note

https://www.facebook.com/photo.php?fbid=1015376334...
4 AM

orienteering race 39:59 [3] 2.98 mi (13:25 / mi) +74m 12:27 / mi
ahr:124 max:144 10c shoes: Icebug Celeritas

28th today and 29th overall at this point.
What to wear was the question of the morning. Rain on and off, a stiff breeze with temps around 13C. Had to stand in line for about 10 minutes and then a 10 minute chair lift ride made for a chilly start. Did jumping jacks in the lift station, then ran around until the rain started pouring. Timed it to the call up with a minute to spare.
Hit a deep hole on the way to one, up to my crotch, then some careful running across the open marshes before a long leg into a brisk headwind before getting over the ridge to the end.
Pretty accurate the whole way with the biggest error drifting too low contouring to the finish control.

trail running warm up/down 9:32 [2] 0.62 mi (15:22 / mi)
ahr:88 max:107 shoes: Icebug Celeritas

Downhill to the download (and everyone else's finish) from the remote finish.
11 AM

paved running 35:12 [3] 3.2 mi (11:00 / mi) +149m 9:37 / mi
ahr:123 max:192 shoes: Icebug Celeritas

Late afternoon run.
30jacknifes, 30second side planks.

Wednesday Jul 27, 2016 #

Note

First 3 days of O ringen maps.
Day 1 was the northernmost, the D65 courses.
IMG_6821
4 AM

orienteering 30:45 [3] 2.25 mi (13:40 / mi) +114m 11:48 / mi
ahr:113 max:172 6c shoes: Saucony Kinvara TR

Sprint training at Taladagen, with Sam, site of their 2008 WC Oringen.
10 AM

trail running long 1:09:00 [3] 6.05 mi (11:24 / mi) +98m 10:51 / mi
ahr:112 max:164 shoes: Saucony Kinvara TR

Out with Jude and Hill, then back with Jude and then on my own. Got really wet feet on the snowmobile trail.
20 jackknifes, 15 pushups

Tuesday Jul 26, 2016 #

3 AM

orienteering race 33:04 [3] 2.35 mi (14:04 / mi) +91m 12:34 / mi
ahr:123 max:150 10c shoes: Saucony Kinvara TR

Middle, that really wasn't. All the other courses I saw were pretty decent middles, but ours was quite easy, only 1, maybe 2 technical controls.
29th place

Monday Jul 25, 2016 #

6 AM

orienteering race 45:26 [3] ***** 3.38 mi (13:26 / mi) +214m 11:14 / mi
8c shoes: Inov-8 OROC 340

Some really technical controls today, bobbled the first one , but got the second one at a walk. Overall better today in the results despite slower per K time.

Sunday Jul 24, 2016 #

11 AM

trail running warm up/down 16:28 [3] 1.22 mi (13:31 / mi) +93m 10:56 / mi
ahr:97 max:136 shoes: Inov-8 OROC 340

orienteering race (Etappe 1) 42:37 [3] 3.25 mi (13:07 / mi) +89m 12:05 / mi
ahr:132 max:157 9c shoes: Inov-8 OROC 340

Some good some not so good. Most frustrating was the second to last "yellow" control, which I wasted 2 minutes on.
Slow going over the lumpy and soft ground.

Saturday Jul 23, 2016 #

Event: O-Ringen 2016
 
11 AM

trail running 22:20 [2] 2.13 mi (10:29 / mi) +47m 9:49 / mi
ahr:109 max:172 shoes: Saucony Kinvara TR

With Hill and Sam to find they way to the bus for tomorrow.

Friday Jul 22, 2016 #

10 AM

paved running warm up/down 14:36 [2] 1.18 mi (12:23 / mi) +23m 11:41 / mi
ahr:102 max:142 shoes: Saucony Kinvara TR

paved running (Sprint) 33:20 [3] *** 2.86 mi (11:39 / mi) +29m 11:18 / mi
ahr:112 max:126 22c shoes: Saucony Kinvara TR

Sprint training in Uppsala, Savja with Jude Sam and Hill.
Running easy.

paved running warm up/down 22:04 [2] ** 1.67 mi (13:14 / mi) +5m 13:07 / mi
ahr:100 max:119 12c shoes: Saucony Kinvara TR

Thursday Jul 21, 2016 #

10 AM

trail running intervals 1:16:03 [3] 6.62 mi (11:29 / mi) +127m 10:50 / mi
ahr:100 max:144 shoes: Saucony Kinvara TR

Into stadskaggen with Jude and Hill and Sam. 5x30second intervals with Jude, then to the track to run the last 400 with, well behind, Hill and Sam. Back home the long way.

Wednesday Jul 20, 2016 #

7 AM

paved running 10:46 [2] 0.86 mi (12:31 / mi) +21m 11:38 / mi
ahr:93 max:109 slept:8.0 shoes: Icebug Celeritas

Run to the start of yesterday's sprint in Norrtaljia.

paved running (Sprint race ) 16:24 [3] 1.69 mi (9:42 / mi)
ahr:121 max:135 shoes: Icebug Celeritas

Run of yesterdays sprint o the D21 course. Got hit with one trap. Several locals commented on our the fact we were "orienteering training".
11 AM

orienteering race 55:30 [2] 3.64 mi (15:15 / mi) +84m 14:14 / mi
ahr:122 max:146 shoes: Icebug Celeritas

Ran H45 in a forest sprint/ middle race in . Slow woods with large rock underfoot in places, and mapping standards which would leave the USA crowd in a hue and cry over the "unmapped" rocks, cliffs and open areas. Some controls on the trails, others fairly hidden in the woods.
I'll blame it on jet lag, but I have to get into Scandi O mode.

Tuesday Jul 19, 2016 #

9 AM

trail running 1:15:18 [3] 6.34 mi (11:53 / mi) +98m 11:20 / mi
ahr:104 max:141 slept:1.0 shoes: Saucony Kinvara TR

With Jude, Sam and Hill, then with Hill and back on my own. The lovely trails of Nasten.

Monday Jul 18, 2016 #

8 AM

paved running 53:20 [1] 3.85 mi (13:51 / mi) +85m 12:58 / mi
ahr:99 max:147 shoes: Saucony Kinvara TR

My HR , then Jude's HR

Sunday Jul 17, 2016 #

Event: Forest-X
 
Event: Climb to the Clouds
 
10 AM

trail running race 58:30 [5] 5.58 mi (10:28 / mi) +373m 8:40 / mi
ahr:138 max:152 20c shoes: Salamon SpeedCross 3

trail running warm up/down 9:21 [1] 0.63 mi (14:50 / mi) +3m 14:37 / mi
shoes: Salamon SpeedCross 3


10k - Splits

Saturday Jul 16, 2016 #

Event: Jam Grand Fundo
 
Event: Swiss-O-Week 2016
 
8 AM

paved running 57:24 [2] 4.07 mi (14:06 / mi) +71m 13:23 / mi
ahr:122 max:150 shoes: Altra Instinct 1.5

Judy HR data, 5x30seconds

Friday Jul 15, 2016 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:141.5lbs

30jacknifes,hurdelstretch,30/30heeldrops,17pushups,2m/quadstretch.
11 AM

Road bike 54:01 [3] 12.21 mi (4:26 / mi) +112m 4:18 / mi
shoes: Ross Signature 290S

Road bike 54:01 [0] 12.21 mi (4:26 / mi) +110m 4:18 / mi
shoes: Ross Signature 290S

Thursday Jul 14, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)

30abs,etc.
11 AM

trail running warm up/down 5:32 [2] 0.39 mi (14:11 / mi) +16m 12:35 / mi
ahr:90 max:100 shoes: Vintage VJ

orienteering 54:23 [4] 5.47 km (9:56 / km) +243m 8:08 / km
ahr:130 max:150 shoes: Vintage VJ

trail running warm up/down 8:06 [2] 0.74 mi (10:58 / mi)
ahr:130 max:138 shoes: Vintage VJ

9 PM

Hiking/walking (PokemomGO) 20:00 [3] 1.0 mi (20:00 / mi)

another outing with Jude and Hill. Didn't go very far, but apparently we. captured some cute animals. Saw quite a few groups nearby, mostly tapping away and not moving much.

Wednesday Jul 13, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,15pushups,60heeldrops,2m/quad
10 AM

Road bike 1:09:17 [0] 13.94 mi (4:58 / mi) +104m 4:51 / mi
shoes: Ross Signature 290S

8 PM

Hiking/walking (PokemonGO) 49:47 [1] 1.54 mi (32:20 / mi) +1m 32:16 / mi

With Jude and Hill. We got lots of..whatevers, and captured weedles and went by the battle station, but couldn't get in because we didn't have enough points.
C • fun! 1

Tuesday Jul 12, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:141.6lbs

30abs,30/30heeldrops,2m/quad,15pushups
7 AM

paved running 52:29 [2] 3.89 mi (13:30 / mi) +68m 12:48 / mi
ahr:130 max:165 shoes: Asics GT-1000

With Jude, her HR data, doing 30 second pickups
12 PM

Road bike 53:51 [2] 12.16 mi (4:26 / mi) +99m 4:19 / mi
shoes: Ross Signature 290S

Monday Jul 11, 2016 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)
rhr:36 slept:8.0 weight:142.5lbs

30abs,45heeldrops,2m/quad,20hamballs,15pushups
1 PM

trail running (Skyline 1) 1:09:06 [4] 6.66 mi (10:22 / mi) +410m 8:42 / mi
ahr:139 max:170 shoes: Columbia Master Fly

I was mulling several options of trail runs. I missed the Skyline race on Sunday, so thought I might do that. In the end realized I had not been running the skyline much and so opted for the standard training run. Good choice, I was sufficiently tired by the end and just got under 70 minutes.

Sunday Jul 10, 2016 #

Event: O-France 2016 edition
 
7 AM

paved running 47:20 [1] 3.27 mi (14:29 / mi) +72m 13:34 / mi
ahr:90 max:156 shoes: Asics GT-1000

Saturday Jul 9, 2016 #

Exercises (1/2 Ballista routine) 5:00 [3]

+15 pushups
3 PM

paved running 1:28:34 [3] 7.46 mi (11:52 / mi) +133m 11:15 / mi
ahr:103 max:152 shoes: Asics GT-1000

A loop with Jude then another with 5x1minute @R

Friday Jul 8, 2016 #

8 AM

paved running 1:01:31 [1] 4.26 mi (14:26 / mi) +72m 13:43 / mi
ahr:91 max:165 shoes: Altra Instinct 1.5

with Jude

Thursday Jul 7, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:140.5lbs

30jacknfes,15/30hamballs,30/30heeldrops
5 PM

paved running 35:15 [3] 2.94 mi (11:59 / mi) +13m 11:50 / mi
ahr:95 max:109 shoes: Altra Instinct 1.5

Wednesday Jul 6, 2016 #

7 AM

paved running 58:42 [1] 4.06 mi (14:27 / mi) +73m 13:42 / mi
ahr:96 max:160 shoes: Asics GT-1000

with Jude
11 AM

paved running tempo 1:01:21 [3] 6.06 mi (10:07 / mi) +83m 9:43 / mi
ahr:127 max:148 shoes: Asics GT-1000

Out again before it got really hot (81F at 11am), 4 x Stoney Lea with an interesting map of O-Ringen 1996 W20 elite.

Tuesday Jul 5, 2016 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

30abs,20/20hamballs,60heeldrops,15pushups,2m/quad

Monday Jul 4, 2016 #

Exercises (Ballista routine) 15:00 [3]

11 AM

rowing machine 14:38 [2] 2.0 mi (7:19 / mi) +2m 7:18 / mi
ahr:98 max:113

paved running 48:03 [3] 4.6 mi (10:26 / mi) +85m 9:52 / mi
ahr:111 max:125 shoes: Altra Instinct 1.5

Sunday Jul 3, 2016 #

8 AM

paved running long 22:12 [3] 1.99 mi (11:10 / mi) +14m 10:56 / mi
ahr:112 max:161 shoes: Asics GT-1000

paved running long 24:00 [3] 2.14 mi (11:13 / mi) +124m 9:30 / mi
ahr:118 max:133 shoes: Asics GT-1000

paved running long 20:42 [3] 2.05 mi (10:06 / mi) +62m 9:14 / mi
ahr:111 max:120 shoes: Asics GT-1000

10 AM

Road bike long 1:50:37 [2] 22.61 mi (4:54 / mi) +305m 4:42 / mi
shoes: Austro-Daimler Vent Noir

With Jude and Hill. Wonderful weather.

Saturday Jul 2, 2016 #

Exercises (Ballista routine) 15:00 [3]

10 AM

Road bike 1:30:05 [2] 19.08 mi (4:43 / mi) +189m 4:35 / mi
shoes: Austro-Daimler Vent Noir

Friday Jul 1, 2016 #

8 AM

rowing machine 11:00 [2] 2.2 km (5:00 / km)
rhr:36 slept:8.0 weight:141.5lbs

30jacknifes,hurdlestretch,20hamballs,30/30heeldrops,2m/quad,15pushups

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