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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 29, 2019:

activity # timemileskm+m
  orienteering4 3:06:31 11.37(16:25) 18.29(10:12) 50735c
  Road bike5 2:50:06 28.87 46.47 236
  trail running5 1:45:04 6.84(15:22) 11.01(9:33) 373
  paved running2 54:45 4.73(11:34) 7.61(7:11) 36
  Total10 8:36:26 51.81 83.38 115135c
  [1-5]10 8:09:08
averages - sleep:7 weight:148lbs

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Monday Jul 29, 2019 #

2 AM

Road bike 1:15:48 intensity: (10:14 @0) + (33:14 @1) + (15:13 @2) + (17:07 @3) 17.49 mi (4:20 / mi) +181m 4:12 / mi
ahr:95 max:122 weight:148lbs

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
3 AM

trail running 31:11 [3] 1.83 mi (17:02 / mi) +84m 14:55 / mi
shoes: Asics 1000-5

Morning run with Ross to the nearby lake.

Saturday Jul 27, 2019 #

Road bike 28:00 [3] 4.0 mi (7:00 / mi)

Ride to and from arena, watch battery low so saving it for the competition.
5 AM

trail running warm up/down 18:02 intensity: (4 @0) + (2:26 @1) + (4:27 @2) + (11:05 @3) 1.34 mi (13:27 / mi) +72m 11:32 / mi
ahr:108 max:120 slept:7.0 shoes: Inov-8 X-Talon

orienteering race 49:03 intensity: (32 @0) + (13 @1) + (46 @2) + (42:47 @3) + (2:38 @4) + (2:07 @5) **** 2.76 mi (17:46 / mi) +187m 14:41 / mi
ahr:124 max:159 13c shoes: Inov-8 X-Talon

Chase start from 40th place, my first day at 87th really cost me, but I have not had any even near perfect runs this week Bumbled at the start up the wrong trail,, but biggest error was going to the wrong hill at number 6. I did , however, post the fastest splits on the 2 easy legs at the end and in the chute....so, I can run fast, just have to learn how to orienteer now.

Friday Jul 26, 2019 #

Event: 2019 Canadian Orienteering Championships
 
3 AM

Road bike 14:22 intensity: (13:10 @0) + (1:08 @1) + (4 @3) 2.06 mi (6:58 / mi) +6m 6:54 / mi
ahr:69 max:87

5 AM

trail running warm up/down 23:12 intensity: (2:02 @1) + (2:02 @2) + (19:08 @3) 1.75 mi (13:16 / mi) +87m 11:29 / mi
ahr:117 max:137 shoes: Inov-8 X-Talon

long run to the starts

orienteering 39:56 intensity: (13 @0) + (9 @1) + (5 @2) + (36:10 @3) + (2:47 @4) + (32 @5) 2.41 mi (16:36 / mi) +96m 14:46 / mi
ahr:126 max:155

Road bike 15:00 [2]

ride home

Thursday Jul 25, 2019 #

2 AM

paved running warm up/down 32:04 intensity: (6 @0) + (1:51 @1) + (3:28 @2) + (26:39 @3) 2.73 mi (11:45 / mi) +6m 11:40 / mi
ahr:118 max:132 slept:7.0 shoes: Asics 1000-5

Run from house to arena. Predicted to be over 30C today. Start is at 10:56.

trail running warm up/down 20:21 intensity: (1 @0) + (1:11 @1) + (3:12 @2) + (14:51 @3) + (1:06 @4) 1.17 mi (17:24 / mi) +116m 13:18 / mi
ahr:116 max:144 shoes: Inov-8 X-Talon

Run to the start after watching the sleeping baby while everyone else is out. A narrow trail, and lots of uphill resulted in my missing my callup by 40 seconds.

orienteering race 47:36 intensity: (8 @1) + (14 @2) + (23:58 @3) + (17:16 @4) + (6:00 @5) *** 3.14 mi (15:10 / mi) +82m 14:01 / mi
ahr:137 max:159 9c shoes: Inov-8 X-Talon

Lots of long legs, so I should do fairly well. Bumbled around a bit on 8 after battlling some downed saplings With lots of running and the high temps, got a pretty high HR on the run in.
Ten/K still eludes me though.
6 AM

paved running 22:41 intensity: (46 @1) + (9 @2) + (17:33 @3) + (4:13 @4) 2.0 mi (11:20 / mi) +30m 10:50 / mi
ahr:130 max:141 shoes: Asics 1000-5

Run home. High sun and 31C.

Wednesday Jul 24, 2019 #

6 AM

Road bike 36:56 [2] 5.32 mi (6:57 / mi) +49m 6:45 / mi

Reconnoitering the route to the new arena with Judy.

Tuesday Jul 23, 2019 #

3 AM

trail running warm up/down 12:18 intensity: (2:36 @0) + (6:47 @1) + (2:50 @2) + (5 @3) 0.75 mi (16:24 / mi) +14m 15:29 / mi
ahr:88 max:105 (injured) shoes: Inov-8 X-Talon

Calf getting better, no real pain at the start.

orienteering race 49:56 intensity: (22 @0) + (9 @1) + (53 @2) + (41:45 @3) + (4:29 @4) + (2:18 @5) **** 3.06 mi (16:19 / mi) +142m 14:16 / mi
ahr:126 max:155 13c shoes: Inov-8 X-Talon

Resolved to do better. The forest is much slower than Latvia, and less visibility. Still had one time of having to relocate.

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