Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 7, 2021:

activity	#	time	miles		km		+m
orienteering	2	1:58:06	7.87	(15:00)	12.66	(9:19)	89	18c
trail running	4	1:57:34	8.44	(13:56)	13.57	(8:40)	229
paved running	3	1:52:53	7.7	(14:40)	12.39	(9:07)	365
Mt Bike	1	54:52	9.27	(5:55)	14.92	(3:41)	107
Total	8	6:43:25	33.27	(12:07)	53.55	(7:32)	791	18c
[1-5]	8	6:41:35

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Sunday Nov 7, 2021 #

Event: DVOA Rodney Scout Reservation - NRE

4 AM

orienteering race (Kort) 44:56 **** 2.47 mi (18:12 / mi) +33m 17:28 / mi
ahr:127 max:152 shoes: Inov 8 OROC 280

Interval start short race. No rain but wet woods and 4C. Although 2 vets joined up, I lead into all the controls, (even when I missed) so I was navigating pretty well.

Saturday Nov 6, 2021 #

Event: DVOA Bellevue State Park - NRE

Event: Long and Short Karlstad

11 AM

orienteering race (7.2Km.) 1:13:10 **** 5.4 mi (13:33 / mi) +56m 13:07 / mi
ahr:139 max:155 18c shoes: Inov 8 OROC 280

Mass start, for Masters and veterans at 11:45 , everyone to the same first control. A 2 loop butterfly at #6. Without the others I would have been slower. I took some different routes to some of the controls, but every time the other M70s would appear at or near the control, and that helped a lot...I was faster running than the group I was with, so could catch up if I missed a bit, and in the end the last 4 legs were street running, and was able to pull away from the others. A really nice experience with other veterans, plus talking to some folks I haven't seen in awhile.
5th of 15, 7 minutes back.

Friday Nov 5, 2021 #

12 PM

trail running 40:00 [2] 4.0 km (10:00 / km)
shoes: Salamon SpeedCross 3

with Judy at national park. Very wet swamp crossings, but also some amazingly open and lovely woods along eskers. Then a walk with Ella in the carriage so she could snooxe, but she didn't.

Thursday Nov 4, 2021 #

3 PM

paved running 55:17 3.78 mi (14:38 / mi) +253m 12:06 / mi
ahr:103 max:122 shoes: Salamon SpeedCross 3

with Judy to the radio tower, on the way down Sam caught us.

trail running tempo (threshold) 24:09 2.36 mi (10:14 / mi) +129m 8:45 / mi
ahr:138 max:151 shoes: Salamon SpeedCross 3

On my own onto the XC trails. Wonderful running, hilly but smooth trails, mostly on the lit trails.

paved running warm up/down 4:43 0.35 mi (13:29 / mi)
ahr:104 max:112 shoes: Salamon SpeedCross 3

Finished at the parking area and jog slowly home.

Wednesday Nov 3, 2021 #

2 PM

paved running 17:54 [3] 1.1 mi (16:17 / mi) +55m 14:06 / mi
shoes: Salamon SpeedCross 3

with Judy to Kalhyttan , the sport and fritidsarena near our rental house( in Filipstad) . and onto the roller ski path. It has a 5k roller ski track, quite afew km. of MTB trails, lots of Nordic trails with snow making, disc golf, outdoor gym, and changing rooms, and of course a cafe (I think closed ) .

trail running 12:42 [3] 0.8 mi (15:53 / mi) +58m 12:57 / mi
shoes: Salamon SpeedCross 3

on the MTB trail for a bit

paved running 20:02 [2] 1.41 mi (14:13 / mi) +34m 13:13 / mi
shoes: Salamon SpeedCross 3

Back onto the roller trail and home.

Monday Nov 1, 2021 #

2 PM

Mt Bike 54:52 [2] 9.27 mi (5:55 / mi) +107m 5:43 / mi

Went out on a Mt Bike, as it was over 50F...up the Gula Stigen then over to the river and along the river for awhile, finding some new trails.

3 PM

trail running 40:43 2.79 mi (14:36 / mi) +42m 13:57 / mi
ahr:96 max:111 shoes: Asics 1000-5

with Judy on the Gula Stigen

4 PM

paved running 14:57 1.06 mi (14:06 / mi) +23m 13:13 / mi
ahr:94 max:103 shoes: Asics 1000-5

then another way home on bike/ped paths

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