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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Jul 31, 2021:

activity # timemileskm+m
  Road bike15 19:50:13 246.27(4:50) 396.34(3:00) 8475
  trail running14 12:28:04 55.32(13:31) 89.03(8:24) 10856
  paved running8 4:40:37 22.27(12:36) 35.84(7:50) 661
  orienteering4 3:58:22 12.14(19:38) 19.54(12:12) 76524 /51c47%
  Exercises4 49:00
  rowing machine2 20:00 2.84(7:03) 4.57(4:23)
  Total42 42:06:16 338.84 545.32 2075724 /51c47%
  [1-5]42 38:53:47
averages - sleep:8 weight:147.5lbs

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Saturday Jul 31, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:10.0 weight:147.5lbs

Feels hard, news is depressing. Anxious about traveling to LA.

Exercises (PT) 10:00 [1]

30situps,50heeldrops
11 AM

Road bike 50:13 [3] 12.06 mi (4:10 / mi) +3463m 2:12 / mi

Friday Jul 30, 2021 #

7 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:6.0

Exercises (PT) 14:00 [2]

plus 20pushups,30situps,0heeldrops
2 PM

paved running 1:33:26 intensity: (13 @0) + (5:06 @1) + (23:20 @2) + (52:08 @3) + (1:01 @4) + (11:38 @5) 7.02 mi (13:19 / mi) +65m 12:56 / mi
ahr:115 max:155 shoes: Asics

with Judy then 2 laps of StoneyLea at T.

Thursday Jul 29, 2021 #

11 AM

Road bike 58:23 [3] 12.54 mi (4:39 / mi) +47m 4:36 / mi
shoes: Ross Signature 290S

with judy to farm for dinner supplies

Wednesday Jul 28, 2021 #

9 AM

trail running 30:01 [2] 2.36 mi (12:43 / mi) +4m 12:39 / mi
shoes: Saucony Kinvara TR

Run before leaving for airport, and home.

Tuesday Jul 27, 2021 #

10 AM

trail running 1:34:37 intensity: (52 @0) + (20:07 @1) + (16:50 @2) + (43:32 @3) + (13:07 @4) + (9 @5) 7.26 mi (13:02 / mi) +267m 11:42 / mi
ahr:115 max:145 shoes: Saucony Kinvara TR

Drove to a lake and hiking trails. with Judy then around the lake on my own. Did a couple pickups on the smoother sections.

Monday Jul 26, 2021 #

9 AM

Exercises (PT) 10:00 [1]

+20pushups,20situps
10 AM

orienteering 1:06:53 intensity: (26 @0) + (5:44 @1) + (12:23 @2) + (48:20 @3) ***** 3.38 mi (19:47 / mi) +37m 19:09 / mi
ahr:111 max:134 10c shoes: Inov-8 X-Talon

Morning O with Sam, Ross and Judy, then off to Cafe Linne for lunch, a just reward.
Better than last week. One time I had to go back and relocate. With small control placards, it was easier to spot the locations.

Sunday Jul 25, 2021 #

3 AM

Road bike long 2:48:32 intensity: (38:16 @0) + (1:18:55 @1) + (22:02 @2) + (29:19 @3) 36.12 mi (4:40 / mi) +61m 4:38 / mi
ahr:91 max:124 shoes: Raleigh

Great ride with Sam in new, for me, route north of Uppsala.

Saturday Jul 24, 2021 #

8 AM

Road bike 1:11:54 [3] 12.26 mi (5:52 / mi) +38m 5:49 / mi

To Biltema for bike parts on a clunker bike, but it had rack for the goods.

Friday Jul 23, 2021 #

11 AM

paved running warm up/down 10:51 intensity: (25 @0) + (48 @1) + (6:27 @2) + (3:11 @3) 0.89 mi (12:12 / mi) +35m 10:52 / mi
ahr:103 max:111 shoes: Saucony Kinvara TR

12 PM

trail running 1:29:33 intensity: (56 @0) + (12:38 @1) + (13:56 @2) + (1:02:03 @3) 7.35 mi (12:11 / mi) +499m 10:04 / mi
ahr:111 max:136 shoes: Saucony Kinvara TR

the lovely trails in Nasten.
1 PM

paved running warm up/down 11:10 intensity: (14 @1) + (2:13 @2) + (8:43 @3) 0.9 mi (12:25 / mi) +41m 10:52 / mi
ahr:110 max:119 shoes: Saucony Kinvara TR

Thursday Jul 22, 2021 #

11 AM

trail running 58:41 intensity: (53 @0) + (22:39 @1) + (29:04 @2) + (6:05 @3) 4.02 mi (14:36 / mi) +3m 14:34 / mi
ahr:100 max:119 shoes: Asics 1000-5

with Judy

Wednesday Jul 21, 2021 #

8 AM

paved running 1:11:49 [3] 5.9 mi (12:10 / mi) +289m 10:34 / mi
shoes: Asics 1000-5

Pre breakfast run starting with everyone, then Judy and I. She turned back after 30 minutes, I continued around Kungsholmen Island. Back just in time for the 10am buffet.
8 PM

Road bike 47:44 intensity: (6:35 @0) + (21:04 @1) + (13:21 @2) + (6:44 @3) 11.29 mi (4:14 / mi) +97m 4:07 / mi
ahr:95 max:114 shoes: Raleigh

Post dinner ride on the usual river loup.

Monday Jul 19, 2021 #

7 PM

Road bike 1:31:54 intensity: (6:17 @0) + (25:02 @1) + (13:01 @2) + (46:30 @3) + (1:04 @4) 22.54 mi (4:05 / mi) +264m 3:56 / mi
ahr:104 max:141 shoes: Raleigh

after dinner ride. great to have light so late. More walkers, riders, runners and rollerskiers than cars.

Sunday Jul 18, 2021 #

Event: SOW 2021
 
10 AM

orienteering 1:17:53 intensity: (59 @0) + (24:58 @1) + (16:58 @2) + (34:58 @3) ***** 3.74 mi (20:49 / mi) +3m 20:47 / mi
ahr:104 max:124 13c shoes: Asics 1000-5

2 PM

Road bike 55:54 intensity: (9:46 @0) + (23:14 @1) + (8:04 @2) + (14:50 @3) 12.52 mi (4:28 / mi) +294m 4:10 / mi
ahr:94 max:119 shoes: Raleigh

Saturday Jul 17, 2021 #

9 AM

paved running 40:43 intensity: (49 @0) + (1:23 @1) + (3:03 @2) + (35:28 @3) 3.58 mi (11:22 / mi) +194m 9:44 / mi
ahr:116 max:132

Friday Jul 16, 2021 #

9 AM

trail running 35:02 intensity: (1:28 @0) + (26:59 @1) + (5:41 @2) + (54 @3) 2.56 mi (13:41 / mi) +2341m 3:34 / mi
ahr:93 max:108 shoes: Asics 1000-5

short run with Judy before......
10 AM

Road bike 45:02 [3] 7.29 mi (6:11 / mi) +3268m 2:35 / mi
shoes: Raleigh

..biking downtown for nice lunch with family.
3 PM

paved running 10:43 intensity: (6 @0) + (1:07 @1) + (2:37 @2) + (6:53 @3) 0.92 mi (11:39 / mi) +2m 11:34 / mi
ahr:107 max:118 shoes: Saucony Kinvara TR

To the trails in Nasten.

trail running 1:02:38 intensity: (12 @0) + (7:23 @1) + (7:48 @2) + (47:15 @3) 5.08 mi (12:20 / mi) +485m 9:30 / mi
ahr:112 max:129 shoes: Saucony Kinvara TR

Love running the trails here. Mostly on the Linne red trail.
4 PM

paved running 11:15 intensity: (26 @1) + (1:29 @2) + (9:20 @3) 0.92 mi (12:13 / mi) +30m 11:06 / mi
ahr:110 max:121 shoes: Saucony Kinvara TR

Back home, to be met with the haul of berries the family gathered.

Thursday Jul 15, 2021 #

11 AM

Road bike 41:38 [2] 9.06 mi (4:36 / mi) +32m 4:33 / mi
shoes: Raleigh

with Judy along river and meet family at lake for a swim.

Road bike 17:26 [3] 2.74 mi (6:22 / mi) +94m 5:45 / mi
shoes: Raleigh

5 PM

trail running 30:32 intensity: (13 @0) + (38 @1) + (38 @2) + (12:03 @3) + (8:46 @4) + (8:14 @5) 3.11 mi (9:49 / mi) +147m 8:33 / mi
ahr:134 max:152 shoes: Asics 1000-5

2nd day of Swedish heat wave, 30C.

Wednesday Jul 14, 2021 #

9 AM

Road bike 42:59 intensity: (3:32 @0) + (9:49 @1) + (7:59 @2) + (21:39 @3) 10.71 mi (4:01 / mi) +27m 3:59 / mi
ahr:104 max:131 shoes: Raleigh

Around the river loop.

Road bike 48:18 intensity: (34:44 @0) + (11:06 @1) + (1:08 @2) + (1:20 @3) 6.18 mi (7:49 / mi) +93m 7:28 / mi
ahr:73 max:105 shoes: Raleigh

with the family to swim. Had some trail riding along the lake.
1 PM

Road bike 47:59 intensity: (30:24 @0) + (13:58 @1) + (1:20 @2) + (2:17 @3) 5.96 mi (8:03 / mi) +68m 7:47 / mi
ahr:76 max:117 shoes: Raleigh

home on a flatter route.

Tuesday Jul 13, 2021 #

7 AM

paved running 30:40 intensity: (3:40 @0) + (26:33 @1) + (27 @3) 2.14 mi (14:20 / mi) +4m 14:14 / mi
ahr:87 max:99 shoes: Asics 1000-5

Early run with Judy around Kalmar, rushed inside twice to shelter from the heavy rains, of course, was clearing as we returned to the hotel.

Sunday Jul 11, 2021 #

Note

Sofie zoomed through her course in about 20 minutes!
Bana map

9 AM

trail running warm up/down 19:14 intensity: (29 @0) + (6:53 @1) + (4:12 @2) + (7:06 @3) + (34 @4) 1.32 mi (14:34 / mi) +56m 12:53 / mi
ahr:107 max:142 shoes: Inov-8 X-Talon

orienteering race 44:27 intensity: (11 @1) + (58 @2) + (40:32 @3) + (2:07 @4) + (39 @5) **** 2.47 mi (18:00 / mi) +224m 14:02 / mi
ahr:126 max:146 spiked:13/14c shoes: Inov-8 X-Talon

Jarnvik day2 H70

Cut my thumb crossing the barbed wire leaving 11, will blame that for executing poorly on 12.

Saturday Jul 10, 2021 #

9 AM

trail running warm up/down 13:54 intensity: (13 @0) + (2:26 @1) + (6:24 @2) + (4:51 @3) 1.02 mi (13:37 / mi) +2427m 1:37 / mi
ahr:105 max:131 shoes: Inov-8 X-Talon

to the start with Judy.

orienteering race 49:09 intensity: (5 @0) + (10 @1) + (23 @2) + (44:19 @3) + (4:12 @4) ***** 2.55 mi (19:16 / mi) +501m 11:58 / mi
ahr:126 max:142 spiked:11/14c shoes: Inov-8 X-Talon

Local event by Stigmannen Karshamns OK, about 1000 entrants, spread over 3 start blocks of your choosing. Typical lumpy, rocky terrain, had to be right on to get the controls, which were close together in places.

Thursday Jul 8, 2021 #

6 AM

trail running 1:02:17 [3] 4.07 mi (15:19 / mi) +1846m 6:21 / mi

Wednesday Jul 7, 2021 #

2 AM

trail running 37:09 intensity: (29 @0) + (10:19 @1) + (6:31 @2) + (19:50 @3) 2.7 mi (13:46 / mi) +145m 11:48 / mi
ahr:108 max:134 shoes: Saucony Kinvara TR

Pre breakfast run on my own. To the top of Toppakull for some pictures, then back along the lake.

Tuesday Jul 6, 2021 #

5 AM

trail running 1:33:52 intensity: (7:56 @0) + (45:32 @1) + (13:28 @2) + (17:54 @3) + (5:14 @4) + (3:48 @5) 6.42 mi (14:37 / mi) +282m 12:52 / mi
ahr:102 max:153 shoes: Saucony Kinvara TR

yellow loop with with Judy and then red loop. Feeling good after the long warm up.

Monday Jul 5, 2021 #

Note

Travel to Smaland and then to Skane for some orienteering.

Sunday Jul 4, 2021 #

5 AM

trail running 1:00:16 intensity: (1:13 @0) + (40:38 @1) + (16:51 @2) + (1:34 @3) 4.01 mi (15:01 / mi) +2238m 5:30 / mi
ahr:96 max:110

8 PM

Note

watching Sprint relay on SVT, great to see Sweden win, and there were 2 shots of AJ, going the other way....

Saturday Jul 3, 2021 #

11 AM

Road bike long 2:59:17 [3] 38.43 mi (4:40 / mi) +277m 4:34 / mi
shoes: Raleigh

with Judy for the first 22 miles to Vik Slott, where we met up with family. Had a massive shrimp sandwich, then back to Uppsala on my own, taking a longish route.

Friday Jul 2, 2021 #

9 AM

Exercises (pt ) 15:00 [1]

25 pushups, 30 situps
12 PM

trail running 1:00:18 intensity: (2:37 @0) + (45:36 @1) + (7:04 @2) + (5:01 @3) 4.04 mi (14:56 / mi) +117m 13:42 / mi
ahr:94 max:121 shoes: Asics 1000-5

with Judy
3 PM

Road bike 48:59 intensity: (4:01 @0) + (14:09 @1) + (9:58 @2) + (20:51 @3) 11.65 mi (4:12 / mi) +108m 4:05 / mi
ahr:101 max:126 shoes: Raleigh

Easy ride on the river loop.

Thursday Jul 1, 2021 #

Note

No idea why the Garmin is recording ridiculous amounts of climb . The map data usually shows no changes in altitude. I corrected with a guess tmite today, but no idea why it's doing this. But also I have to do manual downloads with Garmin Express for it to appear on attackpoint.
11 AM

Road bike long 2:11:39 intensity: (34:40 @0) + (1:16:30 @1) + (15:14 @2) + (5:15 @3) 28.64 mi (4:36 / mi) +244m 4:29 / mi
ahr:87 max:113 shoes: Raleigh

First of longish rides to prep for D2R2. Not totally the route I intended, several miles on the dirt rail trail, and then some narrow trail practice on the Lurbo stigen.
3 PM

Road bike 42:22 [2] 6.28 mi (6:45 / mi)
shoes: Raleigh

with Judy, Sam, Sofie and Ella to Cafe Victoria, one of my 2 favorites for fika in Uppsala. Cinnamon buns as good as ever, and the latte was delicious.

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