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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Aug 6, 2016:

activity # timemileskm+m
  orienteering7 7:23:39 18.53(23:57) 29.82(14:53) 41624c
  paved running3 1:25:20 6.85(12:27) 11.03(7:44) 145
  trail running4 1:08:53 3.92(17:35) 6.3(10:56) 221
  Total9 9:57:52 29.3(20:24) 47.15(12:41) 78224c
  [1-5]8 6:57:53

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Saturday Aug 6, 2016 #

10 AM

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

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.
IMG_0840[1]

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.
IMG_0839[1]
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

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.

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