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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Oct 31, 2021:

activity # timemileskm+m
  orienteering13 15:02:10 43.6(20:42) 70.16(12:52) 1473183c
  paved running14 9:58:13 42.37(14:07) 68.18(8:46) 18000
  trail running8 9:55:17 42.96(13:51) 69.14(8:37) 623
  rowing machine8 1:20:00 11.21(7:08) 18.04(4:26)
  Road bike1 1:08:41 15.43(4:27) 24.83(2:46) 2583
  Exercises4 40:00
  Total44 38:04:21 155.57 250.37 3593783c
  [1-5]44 37:51:54
averages - sleep:6.9 weight:148.4lbs

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Sunday Oct 31, 2021 #

11 AM

trail running 1:31:44 intensity: (1:59 @0) + (41:45 @1) + (14:06 @2) + (31:12 @3) + (2:42 @4) 6.97 mi (13:10 / mi) +44m 12:55 / mi
ahr:104 max:143 shoes: Asics 1000-5

Gula Stigen with Judy then north on the MTB trail and other trails.

Saturday Oct 30, 2021 #

2 PM

trail running 58:14 intensity: (6 @0) + (10:08 @1) + (29:21 @2) + (18:39 @3) 3.98 mi (14:38 / mi) +8m 14:33 / mi
ahr:104 max:121 shoes: Asics 1000-5

Gula Stigen with Judy
6 PM

orienteering race 56:07 intensity: (10 @2) + (49:44 @3) + (4:12 @4) + (2:01 @5) ** 3.54 mi (15:51 / mi) +43m 15:17 / mi
ahr:126 max:152 10c

Rodhenloppet..https://www.okrodhen.se/
mass start, night, pairs race. Samantha and I did the Kort (short) Mixed Pair. Easy orienteering, very rough, for me anyway, terrain, especially at night. We were 9th of about 12 teams, 17 minutes back. A great experience.
IMG_0151
7 PM

paved running warm up/down 12:54 intensity: (3 @1) + (11 @2) + (12:40 @3) 1.19 mi (10:50 / mi) +21m 10:17 / mi
ahr:122 max:129

A long way back to the download/sports hall.

Friday Oct 29, 2021 #

10 AM

Note

Walk/jog with Judy to botanic garden house to view art . About 10K round trip.
5 PM

Exercises (PT) 10:00 [3]
weight:150lbs

Thursday Oct 28, 2021 #

10 AM

Note

Walk to Centrum with Judy. About 5 miles. Weather was supposed to be cloudy and about 12C. The Temps were fine, but it rained the whole 90 minutes it took to walk, so we were pretty damp arriving at Cafe Linne. But is was warm inside, and we dried out having the delicious lunch salads. Then to the second hand store and a bus ride home.

Wednesday Oct 27, 2021 #

5 PM

paved running 38:32 intensity: (12 @0) + (2:06 @1) + (6:30 @2) + (29:44 @3) 3.24 mi (11:54 / mi) +31m 11:33 / mi
ahr:110 max:123 shoes: Asics 1000-5

pre cooking dinner run

Tuesday Oct 26, 2021 #

1 PM

trail running 1:09:55 intensity: (52 @0) + (30:19 @1) + (19:56 @2) + (18:48 @3) 4.76 mi (14:41 / mi) +32m 14:22 / mi
ahr:101 max:122 shoes: Asics 1000-5

North on the Gula stigen with Judy, then more on the MTB trail to the south.
2 PM

paved running 3:28 intensity: (1:06 @1) + (2:22 @2) 0.27 mi (12:50 / mi) +10m 11:32 / mi
ahr:100 max:104

Monday Oct 25, 2021 #

10 AM

paved running 20:58 [2] 1.61 mi (13:01 / mi) +53m 11:48 / mi
shoes: Asics 1000-5

With Sam and Judy to Nasten for some mushroom hunting (and gathering).
7C, started sunny, but clouds moved in and now solid overcast.
12 PM

trail running 1:49:47 [3] 7.38 mi (14:53 / mi) +237m 13:32 / mi
shoes: Asics 1000-5

On the trail to the mushroom field (we got quite a few pounds ) then on my own up to Haga and back down on the eastern side of the swamp trail. Some narrow single tracks, and some easy roads. Nasten is I think my favorite trail running venue.
2 PM

paved running 14:26 [3] 1.01 mi (14:18 / mi) +20m 13:29 / mi
shoes: Asics 1000-5

way home

Sunday Oct 24, 2021 #

11 AM

orienteering race 47:34 intensity: (1 @0) + (2:20 @1) + (6:18 @2) + (37:34 @3) + (1:21 @4) ***** 2.75 mi (17:18 / mi) +6m 17:11 / mi
ahr:118 max:140 12c

15th of 25.
IMG_0141

IMG_0142

Saturday Oct 23, 2021 #

Note
(rest day)

Walking in Stockholm

Friday Oct 22, 2021 #

8 AM

trail running 1:42:56 [3] 7.49 mi (13:45 / mi) +2m 13:44 / mi

with Judy and then north on the Gula Stigen on the MTB trail for a bit.

Thursday Oct 21, 2021 #

6 AM

trail running 58:25 [2] 4.02 mi (14:32 / mi) +2m 14:31 / mi

with Judy, Gula Stigen

Wednesday Oct 20, 2021 #

5 PM

paved running 28:31 [2] 2.09 mi (13:39 / mi) +17m 13:19 / mi
slept:0.0

Jet Lag decompression run..hard to get out, but I have found this the best cure for getting past the time change and sleepless night. Stunning sunset sky.

trail running 22:31 [2] 1.73 mi (13:01 / mi) +69m 11:35 / mi

Found my way to the Linne clubhouse and ran into David, they were embarking on some Night training on a new map section, with a 10Km. training run....then I went over to the lighted XC/ ski loop for some trail running.

paved running 27:52 [2] 2.03 mi (13:44 / mi) +19m 13:21 / mi

Back home and then over to the playground to find the family, but they had gone already...

Tuesday Oct 19, 2021 #

12 PM

orienteering 48:06 [1] 1.2 mi (40:05 / mi) +25m 37:41 / mi

Monday Oct 18, 2021 #

9 AM

Exercises (ballista level 2) 10:00 [1]

+ 25 hamballs
10 AM

orienteering 56:28 [1] 3.2 mi (17:39 / mi) +241m 14:18 / mi

Sunday Oct 17, 2021 #

11 AM

orienteering race (BYOM Brown) 34:47 intensity: (37 @0) + (3:08 @1) + (4:35 @2) + (26:27 @3) 2.22 mi (15:40 / mi) +3760m 2:30 / mi
ahr:115 max:134 18c

Lots of people out with O maps, great to see, and it was perfect NE fall weather.

orienteering race 36:27 intensity: (4 @0) + (8:36 @1) + (6:01 @2) + (21:46 @3) *** 1.76 mi (20:43 / mi) +21m 19:59 / mi
ahr:111 max:137 10c

the other course backwards, met Judy, and then did a few more controls.

orienteering 5:59 intensity: (1:11 @1) + (48 @2) + (4:00 @3) 0.36 mi (16:38 / mi) +32m 13:00 / mi
ahr:113 max:134

cut it short, so straight back to the car park.
3 PM

orienteering 49:00 [1] 1.4 mi (35:00 / mi) +7m 34:30 / mi

Forgot my O shoes, so O' in sandals. Left watch on so i can use the gpx file later

Saturday Oct 16, 2021 #

4 PM

paved running 59:48 intensity: (59 @0) + (17:11 @1) + (24:59 @2) + (16:39 @3) 4.07 mi (14:42 / mi) +2472m 5:05 / mi
ahr:103 max:118

Friday Oct 15, 2021 #

9 AM

orienteering 1:03:45 [3] 1.86 mi (34:15 / mi) +4072m 4:24 / mi

Thursday Oct 14, 2021 #

10 AM

orienteering 1:35:39 [3] 4.42 mi (21:40 / mi) +3925m 5:46 / mi

2 PM

paved running 43:17 intensity: (49 @0) + (4:56 @1) + (8:09 @2) + (29:23 @3) 3.02 mi (14:19 / mi) +3287m 3:16 / mi
ahr:107 max:121

Wednesday Oct 13, 2021 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)

Exercises (PT) 10:00 [3]

11 AM

orienteering 1:00:00 [1] *** 4.05 mi (14:49 / mi) +96m 13:48 / mi
shoes: Inov-8 OROC 340

paved running 41:09 intensity: (31 @0) + (5:26 @1) + (13:33 @2) + (21:39 @3) 2.79 mi (14:45 / mi) +27m 14:19 / mi
ahr:107 max:124 slept:8.0 weight:148.5lbs shoes: Asics

with Judy

Tuesday Oct 12, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:149lbs

30situps, 25pushups, 2m/1legstand,50heeldrops
10 AM

orienteering 1:00:17 [1] 3.05 mi (19:46 / mi) +13m 19:31 / mi
shoes: Inov-8 OROC 340

Terrain checking / mapping
2 PM

paved running 58:53 intensity: (18 @0) + (5:44 @1) + (15:41 @2) + (37:10 @3) 4.12 mi (14:18 / mi) +3677m 3:47 / mi
ahr:108 max:122 shoes: Asics

with Judy

Monday Oct 11, 2021 #

7 AM

paved running 1:01:44 intensity: (2:13 @0) + (52:11 @1) + (6:56 @2) + (24 @3) 4.09 mi (15:06 / mi) +3581m 4:03 / mi
ahr:92 max:106

Saturday Oct 9, 2021 #

1 PM

paved running 57:34 intensity: (2:15 @0) + (45:47 @1) + (8:24 @2) + (1:08 @3) 4.02 mi (14:20 / mi) +3581m 3:48 / mi
ahr:94 max:109

Friday Oct 8, 2021 #

rowing machine 10:00 [1] 2.19 km (4:34 / km)
slept:8.0 weight:146.5lbs

2 PM

paved running 1:02:38 intensity: (45 @0) + (32:37 @1) + (19:20 @2) + (9:56 @3) 4.16 mi (15:03 / mi) +86m 14:09 / mi
ahr:100 max:120 shoes: Asics

with Judy

Thursday Oct 7, 2021 #

8 AM

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

30situps
11 AM

trail running (skyline 1) 1:21:45 intensity: (4 @0) + (43 @1) + (1:10 @2) + (48:04 @3) + (13:29 @4) + (18:15 @5) 6.63 mi (12:20 / mi) +230m 11:08 / mi
ahr:131 max:154 shoes: Columbia Master Fly

2 other runners! More than I ever saw in the past...really nice weather.

Wednesday Oct 6, 2021 #

rowing machine 10:00 [2] 2.28 km (4:23 / km)
slept:9.0 weight:147.5lbs

23pushups,20situps
2 PM

Road bike 1:08:41 [3] 15.43 mi (4:27 / mi) +2583m 2:56 / mi

Tuesday Oct 5, 2021 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.7 weight:150lbs

1 5 lifts,,30situps, 50heeldrops
2 PM

paved running 1:06:29 intensity: (19 @0) + (41:57 @1) + (15:32 @2) + (8:41 @3) 4.66 mi (14:16 / mi) +1118m 8:10 / mi
ahr:99 max:130 shoes: Asics

with Judy

Monday Oct 4, 2021 #

9 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)
slept:7.0 weight:149.5lbs

Exercises (PT) 10:00 [3]

Sunday Oct 3, 2021 #

10 AM

orienteering race 1:40:19 intensity: (12 @0) + (18 @1) + (3:04 @2) + (1:29:43 @3) + (7:02 @4) **** 5.33 mi (18:49 / mi) +79m 17:59 / mi
ahr:125 max:142 12c shoes: Inov-8 X-Talon

orienteering warm up/down 42:06 [2] *** 1.08 mi (38:59 / mi) +2059m 5:38 / mi
5c shoes: Inov-8 X-Talon

Picking up controls.

Saturday Oct 2, 2021 #

11 AM

orienteering race 1:45:04 intensity: (11 @0) + (42 @1) + (3:07 @2) + (1:11:43 @3) + (26:35 @4) + (2:46 @5) ***** 5.77 mi (18:13 / mi) +317m 15:33 / mi
ahr:129 max:148 16c shoes: Inov-8 X-Talon

Friday Oct 1, 2021 #

9 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)
slept:7.7 weight:146.5lbs

40heeldrops,
then watched Hillary and Erin WC Coastal Rowing qualifying heat, they made the finals!
https://www.youtube.com/watch?v=0m8NFyMDV5w&li...
They finish around minute 28.
11 AM

orienteering 40:32 [3] *** 1.61 mi (25:11 / mi) +36m 23:32 / mi
shoes: Inov-8 OROC 340

Model event...whoa, thick medium green.

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