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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 13, 2019:

activity # timemileskm+m
  orienteering5 3:45:46 14.56(15:30) 23.43(9:38) 40355c
  Road bike2 3:29:17 27.53(7:36) 44.3(4:43) 66
  trail running2 17:02 1.54(11:03) 2.48(6:52) 4
  Total7 7:32:05 43.63(10:22) 70.21(6:26) 47355c
  [1-5]7 7:31:25
averages - sleep:7.5

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SuMoTuWeThFrSa

Friday Jul 12, 2019 #

2 AM

trail running warm up/down (beach actually) 7:59 intensity: (14 @1) + (2:21 @2) + (5:24 @3) 0.7 mi (11:24 / mi)
ahr:109 max:121 shoes: Inov-8 X-Talon

orienteering race (A final- 36th) 59:29 intensity: (18 @0) + (10 @1) + (6 @2) + (51:04 @3) + (3:56 @4) + (3:55 @5) **** 4.25 mi (14:00 / mi) +126m 12:49 / mi
ahr:129 max:155 14c (injured) shoes: Inov-8 X-Talon

Pretty close to a near perfect run for me. Had a bit of trouble at one, not being sure where I went in of the trail. Stayed with the safest routes when I could. Lost contact going to 8, but the compass lead me right to it, so lucked out there. Missed 11 a bit after going to the water stop, probably should have not gone for the drink...and got distracted by another control at 12, stupid , because I knew from the terrain where I needed to go.
My best set of finishes ever for a WMOC...maybe being one of the youngest in M70 is an advantage.

Thursday Jul 11, 2019 #

10 AM

Road bike 1:54:00 [2] 14.3 mi (7:58 / mi) +29m 7:55 / mi

Rented bikes with Judy, Sue and Phil to Jurmala for some touristy beach time.
3 PM

Road bike 1:35:17 [3] 13.23 mi (7:12 / mi) +37m 7:09 / mi

Wednesday Jul 10, 2019 #

3 AM

orienteering race (Middle B-9th) 27:37 intensity: (11 @0) + (13 @1) + (4 @2) + (21:05 @3) + (5:42 @4) + (22 @5) ***** 2.07 mi (13:21 / mi) +41m 12:34 / mi
ahr:129 max:150 14c slept:7.0 shoes: Inov-8 X-Talon

In the B Middle, but had a great run and moved into the Long A final for Friday. Never have made the Long A final before, so this is nice after yesterday's foolishness.
Caught a Finn at first control and we mostly went around together after that.
My USA and New England bib caught the attention of an elder orienteer who asked about Hans Bengtsson.

Tuesday Jul 9, 2019 #

11 AM

trail running warm up/down 9:03 intensity: (11 @2) + (8:52 @3) 0.84 mi (10:46 / mi) +4m 10:38 / mi
ahr:119 max:134 shoes: Inov-8 X-Talon

orienteering race 59:02 intensity: (11 @0) + (31 @1) + (1:48 @2) + (52:59 @3) + (2:35 @4) + (58 @5) ***** 3.86 mi (15:18 / mi) +84m 14:20 / mi
ahr:123 max:155 15c slept:8.0 shoes: Inov-8 X-Talon

Arrgh!!
Head up!

Monday Jul 8, 2019 #

4 AM

orienteering 1:06:38 [3] 3.06 mi (21:46 / mi) +116m 19:29 / mi

Sunday Jul 7, 2019 #

2 AM

orienteering race (Sprint Final-33rd) 13:00 intensity: (19 @1) + (12 @2) + (5:55 @3) + (3:24 @4) + (3:10 @5) *** 1.32 mi (9:51 / mi) +37m 9:04 / mi
ahr:135 max:155 12c shoes: Saucony Kinvara TR

Misty and wet cobblestones.
Being cautious to #1, but it was straightforward...as was most of the course. Going into #3 I noted the street was deserted, no tourists or O'ers in sight.
Just after that I was caught by a Scandi runner. Having him in front to clue me into turns was helpful, and he was in sight to #7.
I questioned myself going to #9, checked another street. Punching 10, I realized that it was essentially over, two easy controls, so ran hard.

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