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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 8 days ending Jul 26, 2014:

activity # timemileskm+m
  orienteering6 4:46:55 17.48(16:25) 28.14(10:12) 121138 /91c41%
  trail running7 2:51:51 9.59(17:55) 15.44(11:08) 1005
  paved running1 15:04 1.23(12:15) 1.98(7:37) 5
  Total8 7:53:50 28.31(16:44) 45.55(10:24) 222138 /91c41%
  [1-5]8 7:45:42

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Saturday Jul 26, 2014 #

1 AM

trail running warm up/down 20:01 intensity: (3:09 @0) + (3:55 @1) + (3:51 @2) + (7:43 @3) + (1:23 @4) 0.84 mi (23:50 / mi) +50m 20:07 / mi
ahr:103 max:142 shoes: Inov-8 OROC 340

Arrived at the start for an 802 start time only to pointed out to me that I had an 817 start, so extra warm up time.

orienteering race 55:07 intensity: (10 @0) + (1:17 @1) + (11:40 @2) + (17:30 @3) + (19:14 @4) + (5:16 @5) 2.82 mi (19:31 / mi) +260m 15:10 / mi
ahr:126 max:156 17c shoes: Inov-8 OROC 340

Friday Jul 25, 2014 #

4 AM

trail running warm up/down 10:15 intensity: (39 @0) + (17 @1) + (1:46 @2) + (2:42 @3) + (2:52 @4) + (1:59 @5) 0.69 mi (14:52 / mi) +78m 11:00 / mi
ahr:127 max:164 shoes: Inov-8 OROC 340

orienteering race 42:16 intensity: (10 @0) + (7 @1) + (40 @2) + (5:18 @3) + (26:05 @4) + (9:56 @5) 2.93 mi (14:26 / mi) +142m 12:33 / mi
ahr:138 max:154 17c shoes: Inov-8 OROC 340

Thursday Jul 24, 2014 #

6 AM

trail running warm up/down 5:56 intensity: (12 @0) + (24 @1) + (2:00 @2) + (2:23 @3) + (57 @4) 0.46 mi (12:54 / mi) +32m 10:37 / mi
ahr:114 max:135 shoes: Inov-8 OROC 340

orienteering race (Grunsee) 47:15 intensity: (6 @0) + (18 @1) + (59 @2) + (8:56 @3) + (16:43 @4) + (20:13 @5) 2.75 mi (17:11 / mi) +259m 13:17 / mi
ahr:140 max:160 14c shoes: Inov-8 OROC 340

Tuesday Jul 22, 2014 #

2 AM

trail running warm up/down 11:32 intensity: (14 @1) + (2:16 @2) + (7:18 @3) + (1:44 @4) 0.53 mi (21:46 / mi) +111m 13:11 / mi
ahr:120 max:136 shoes: Inov-8 OROC 340

orienteering race (Gornergrat) 1:06:05 intensity: (2:14 @0) + (3:56 @1) + (9:25 @2) + (18:48 @3) + (26:42 @4) + (5:00 @5) 4.17 mi (15:51 / mi) +275m 13:09 / mi
ahr:124 max:157 spiked:14/17c shoes: Inov-8 OROC 340

Monday Jul 21, 2014 #

5 AM

trail running warm up/down 9:51 intensity: (41 @0) + (1:32 @1) + (3:06 @2) + (24 @3) + (55 @4) + (3:13 @5) 0.77 mi (12:46 / mi)
ahr:122 max:164 shoes: Inov-8 OROC 340

orienteering race (Schwartzee) 52:14 intensity: (42 @0) + (2:14 @1) + (6:24 @2) + (12:04 @3) + (23:04 @4) + (7:46 @5) 3.03 mi (17:14 / mi) +199m 14:19 / mi
ahr:129 max:158 spiked:12/14c shoes: Inov-8 OROC 340

Into the clouds to Schwartsee station. Stupid plan on one control = 11 minute error.

Sunday Jul 20, 2014 #

3 AM

paved running warm up/down 15:04 intensity: (11 @1) + (2 @2) + (8:25 @3) + (3:10 @4) + (3:16 @5) 1.23 mi (12:15 / mi) +5m 12:06 / mi
ahr:125 max:180 shoes: Saucony Kinvara TR

To the start

orienteering race (Sprint) 23:58 intensity: (5 @0) + (45 @1) + (2:29 @2) + (8:43 @3) + (10:41 @4) + (1:15 @5) 1.78 mi (13:28 / mi) +76m 11:53 / mi
ahr:128 max:148 spiked:12/12c shoes: Saucony Kinvara TR

Sprint in Zermatt. It felt like a fine run, but I was pretty slow in comparison.
10 AM

trail running 27:26 intensity: (17:34 @1) + (1:57 @2) + (2:57 @3) + (2:20 @4) + (2:38 @5) 1.33 mi (20:36 / mi) +6m 20:18 / mi
ahr:97 max:168 shoes: Inov-8 OROC 340

Saturday Jul 19, 2014 #

10 AM

trail running 1:26:50 intensity: (12:30 @1) + (22:38 @2) + (15:34 @3) + (36:08 @4) 4.97 mi (17:28 / mi) +728m 12:00 / mi
ahr:118 max:141 shoes: Saucony Kinvara TR

Run up out of Zermatt, and up and up, to the railway, then down and down.
Kept it slow to avoid destroying my quads.

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