Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
orienteering	18	14:39:05	48.77	(18:01)	78.49	(11:12)	733	131c
trail running	12	6:15:09	30.47	(12:19)	49.03	(7:39)	359
paved running	7	4:17:43	19.14	(13:28)	30.8	(8:22)	222
canoe-O	1	1:40:00	5.0	(20:00)	8.05	(12:26)
Road bike	1	1:21:23	7.82	(10:24)	12.59	(6:28)	90
Total	31	28:13:20	111.2	(15:14)	178.95	(9:28)	1404	131c
[1-5]	30	25:48:11

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Wednesday Aug 31, 2016 #

Note

After many hours of running in the woods in Europe, I was welcomed home this morning by the bees from the nest above my back door.

4 PM

paved running 40:02 [1] 2.76 mi (14:32 / mi) +65m 13:32 / mi
shoes: Asics GT-1000

Tuesday Aug 30, 2016 #

Note

After much training in Sweden, we are flying home to attend the big events, Corn Maze, camping weekend, US & NA Champs!

9 AM

trail running 55:00 [1] 4.0 mi (13:45 / mi)
shoes: Saucony Kinvara TR

Run with Jude in Nasten.

Monday Aug 29, 2016 #

10 AM

trail running 1:05:00 [1] 5.5 mi (11:49 / mi)
shoes: Saucony Kinvara TR

Run in Nasten with Jude, light mist.

4 PM

paved running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Saucony Kinvara TR

Run from dropping off the rental car. Light to heavy mist.

Sunday Aug 28, 2016 #

10 AM

trail running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Inov-8 OROC 340

Ru to the start and then back and forth several times in the road to stay warm, hoping the rain would not get heavy.

11 AM

orienteering race (Long) 47:56 [3] *** 4.2 km (11:25 / km)
9c shoes: Inov-8 OROC 340

Fumbled 1 when I stopped too soon, but went well after. Really enjoyed the terrain, have learned to avoid the swamps and get on the ridges and run across the open, which is mostly bare rock. Had some good legs in the end and finished 11th today.
Some amazingly harrowing decents in narrow (2 meter across, 2-4 meters deep) canyons.
http://liveresultat.orientering.se/followfull.php?...

C • 11th 2

Saturday Aug 27, 2016 #

orienteering race (Long) 56:00 [3] *** 4.6 km (12:10 / km)
10c shoes: Inov-8 OROC 340

http://liveresultat.orientering.se/followfull.php?...

Thursday Aug 25, 2016 #

11 AM

trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Icebug Celeritas

orienteering race (Middle) 48:00 [3] *** 3.5 km (13:43 / km)
14c shoes: Icebug Celeritas

Very wet and rain, fogged up the glasses by control 4, then failure to ad contours at 9 wasted much time. More time gone discovering the bridge at the canyon.....poor course design I think, in this area.

Wednesday Aug 24, 2016 #

10 AM

canoe-O 1:40:00 [2] 5.0 mi (20:00 / mi)

Tim, Meg, Jude , Hill and I rented kayaks at Tanum Strand and paddled into the islands. Lunch on a beach and some rough navigation in calm to a little wavy conditions. Overcast day, which was good from a sunburn point of view. Tim was nervous about rolling over in the kayak, but I took that honor stepping in at the beach and flopping in a foot of water. Unfortunately the Garmin went under and has not recovered.

Tuesday Aug 23, 2016 #

orienteering race (middle) 39:47 [3] *** 3.2 km (12:26 / km)
shoes: Icebug Celeritas

20th

Monday Aug 22, 2016 #

9 AM

paved running 38:06 [1] 2.59 mi (14:43 / mi) +36m 14:06 / mi
shoes: Saucony Kinvara TR

Morning run with Jude in Stromstad.

Sunday Aug 21, 2016 #

12 PM

orienteering race (Middle) 40:00 [4] 2.96 mi (13:31 / mi) +57m 12:45 / mi
ahr:127 max:154 14c shoes: Inov-8 OROC 340

Somewhat a longer version of yesterday. More difficult terrain, finishing on the streets with simple navigation.
Lack of confidence on #2 had me wavering and changing my plan, which lead me to #3, fortunately only about 50 meters from 2.
Too safe and long route to 4 lost some more time.

Saturday Aug 20, 2016 #

Event: CNYO Regaine - Letchworth State Park East

Event: WOC 2016

Event: Rocky Orienteering Circus

11 AM

trail running warm up/down 2:08 [2] 0.2 mi (10:56 / mi)
shoes: Saucony Kinvara TR

orienteering race (Sprint ROC day1) 17:07 [4] *** 1.8 mi (9:31 / mi) +36m 8:57 / mi
20c shoes: Saucony Kinvara TR

After the sprint Quali, we ran a sprint from the arena. Unlike the WOC sprint, the ROC sprint had many controls in terrain, as I noted at the start on my clue sheet, the first 10 controls were all terrain features, boulder, depression, etc.
Ran well with only one hesitation on choosing a route. Seventh for the day.

Thursday Aug 18, 2016 #

9 AM

Road bike 1:21:23 [1] 7.82 mi (10:24 / mi) +90m 10:03 / mi

Borrowed bikes from the hotel and road the rec path in Uddevalla with Jude.

Tuesday Aug 16, 2016 #

8 AM

trail running 35:59 [2] 2.6 mi (13:50 / mi) +63m 12:52 / mi
shoes: Saucony Kinvara TR

Morning run with Jude before driving to Goteborg.

Monday Aug 15, 2016 #

12 PM

trail running 1:36:02 [3] 10.01 mi (9:35 / mi) +154m 9:09 / mi
ahr:120 max:159 shoes: Saucony Kinvara TR

A nice long run, late in the day, on a rail trail out of Uppsala.

Saturday Aug 13, 2016 #

4 AM

orienteering race 56:56 [4] 4.66 mi (12:13 / mi) +80m 11:36 / mi
ahr:137 max:162 shoes: Icebug Celeritas

3rd in B final

Thursday Aug 11, 2016 #

3 AM

trail running warm up/down 7:31 [0] 0.4 mi (18:37 / mi) +6m 17:47 / mi
ahr:84 max:100

orienteering race (quali 2) 51:41 [4] 3.98 mi (12:59 / mi) +53m 12:28 / mi
ahr:134 max:160 shoes: Icebug Celeritas

11th in heat, missing the A final by 42seconds.

Wednesday Aug 10, 2016 #

3 AM

trail running warm up/down 17:14 [0] 0.64 mi (26:51 / mi) +7m 25:58 / mi
ahr:81 max:133

orienteering race (quali 1) 57:31 [4] 3.62 mi (15:53 / mi) +67m 15:01 / mi
ahr:131 max:159 shoes: Icebug Celeritas

21st in heat.

Tuesday Aug 9, 2016 #

3 AM

orienteering 49:42 [2] *** 2.8 mi (17:44 / mi) +12m 17:30 / mi
10c shoes: Icebug Celeritas

Long model training.

Monday Aug 8, 2016 #

3 AM

orienteering race (sprint final) 16:40 [4] **** 1.48 mi (11:16 / mi) +24m 10:43 / mi
ahr:138 max:188 15c shoes: Saucony Kinvara TR

A nice course, which I executed nearly perfect, but too slow to really contend for a top 30 spot. Lost time at one control when it appeared, to me, that the next control was inside an inaccessible area.

8 AM

paved running 58:52 [1] 3.89 mi (15:08 / mi) +32m 14:45 / mi
shoes: Saucony Kinvara TR

Exploring outside the old town with Jude.

Sunday Aug 7, 2016 #

1 AM

paved running 17:14 [1] 0.94 mi (18:20 / mi) +10m 17:45 / mi
ahr:100 max:160 shoes: Saucony Kinvara TR

3 AM

orienteering race (sprint quali) 13:41 [4] *** 1.51 mi (9:04 / mi) +19m 8:43 / mi
ahr:139 max:160 15c shoes: Saucony Kinvara TR

Flat, open park O, which was to my advantage. One route I got off the line and spent 30 seconds relocating, and then was navigating to 15 instead of 14, fortunately they were only about 30 meters apart.
Made up 5 places from there to the finish and just sneaked into the A final.

Saturday Aug 6, 2016 #

10 AM

orienteering 15:41 [2] 1.22 mi (12:49 / mi) +32m 11:51 / mi
shoes: Saucony Kinvara TR

Friday Aug 5, 2016 #

Event: WMOC 2016

Event: 2016 Summer Olympics

Thursday Aug 4, 2016 #

Note

Training maps for WOC.
This area was our first training on Sunday afternoon. I started in the NE area and the forest was runnable but tricky to navigate as it is fairly level with varying degrees of bare rock and open.

Tuesday's training in the most difficult physical and navigational terrain I have ever encountered. Rocky ground covered with blueberries (you could snack all day) camouflaging the knolls and boulders in green. Lots of unmapped up and down to wear you down.

4 AM

paved running 37:59 [1] 3.05 mi (12:27 / mi) +68m 11:39 / mi
ahr:93 max:129 shoes: Saucony Kinvara TR

With Jude and Sam after dropping off the rental car.

Wednesday Aug 3, 2016 #

4 AM

orienteering warm up/down 12:13 [1] ** 0.57 mi (21:26 / mi) +45m 17:13 / mi
ahr:85 max:160 shoes: Inov-8 OROC 340

To the start of a two part Middle course training thanks to TGIF. Quite swampy on the old logging road going in, but really nice once into it. Navigated and ran well enough to stay with S&H on the first loop.
Was on my own for the second loop.

orienteering 24:35 [4] **** 1.52 mi (16:10 / mi) +23m 15:27 / mi
ahr:121 max:150 10c shoes: Inov-8 OROC 340

orienteering 48:04 [4] **** 2.41 mi (19:57 / mi) +41m 18:56 / mi
ahr:108 max:157 14c shoes: Inov-8 OROC 340

Tuesday Aug 2, 2016 #

3 AM

paved running warm up/down 20:30 [2] 1.91 mi (10:44 / mi) +11m 10:32 / mi
ahr:107 max:188 shoes: Saucony Kinvara TR

orienteering (Urban Sprint) 29:25 [4] 2.98 mi (9:52 / mi) +15m 9:43 / mi
ahr:125 max:145 shoes: Saucony Kinvara TR

WOC training sprint in Halden.
Was feeling pretty good through control 12, navigation fell off in the latter controls.

5 AM

trail running warm up/down 9:02 [1] 0.6 mi (15:08 / mi) +2m 14:58 / mi
ahr:83 max:111 shoes: Inov-8 OROC 340

orienteering 32:11 [2] 1.07 mi (30:13 / mi) +28m 27:56 / mi
ahr:101 max:144 shoes: Inov-8 OROC 340

orienteering 49:21 [2] 2.16 mi (22:53 / mi) +40m 21:38 / mi
ahr:111 max:139 shoes: Inov-8 OROC 340

orienteering warm up/down 6:42 [1] 0.27 mi (24:44 / mi)
ahr:93 max:112 shoes: Inov-8 OROC 340

orienteering 6:42 [0] 0.27 mi (24:44 / mi)
ahr:93 max:112

Monday Aug 1, 2016 #

4 AM

trail running warm up/down 4:55 [0] 0.31 mi (15:51 / mi) +4m 15:15 / mi
ahr:96 max:128 shoes: Inov-8 OROC 340

orienteering 1:16:29 [0] 1.31 mi (58:15 / mi) +58m 51:13 / mi
ahr:63 max:100 shoes: Inov-8 OROC 340

trail running warm up/down 15:14 [0] 1.12 mi (13:39 / mi) +27m 12:42 / mi
ahr:82 max:99 shoes: Inov-8 OROC 340

7 AM

trail running warm up/down 17:04 [0] 0.6 mi (28:15 / mi) +96m 18:55 / mi
ahr:93 max:118 shoes: Inov-8 OROC 340

orienteering 1:22:41 [1] 2.55 mi (32:27 / mi) +103m 28:50 / mi
ahr:84 max:125 shoes: Inov-8 OROC 340

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