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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 8 days ending Jul 25, 2015:

activity # timemileskm+m
  orienteering5 4:13:00 16.5(15:20) 26.56(9:32) 489
  trail running4 1:12:14 6.76(10:41) 10.87(6:39) 214
  paved running1 22:16 1.74(12:46) 2.81(7:56) 88
  Total5 5:47:30 25.0(13:54) 40.24(8:38) 791
  [1-5]5 5:45:44

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Friday Jul 24, 2015 #

9 AM

paved running warm up/down 22:16 intensity: (16:32 @1) + (5:44 @2) 1.74 mi (12:46 / mi) +88m 11:02 / mi
ahr:102 max:125 shoes: Inov-8 OROC 340

orienteering race 48:00 intensity: (16 @0) + (3:42 @1) + (22:54 @2) + (18:19 @3) + (2:49 @4) 3.42 mi (14:02 / mi) +157m 12:17 / mi
ahr:127 max:153 shoes: Inov-8 OROC 340

Made my start today, as medical things are in order. Out of the chase obvioulsy and was in the 1 start every 15 seconds group. I seemed to be a bit faster than others my age out there, and although I had one relocation exercise (on a trail!) I got through the tricky last controls a bit slow but without error, and was 14th today, in the official results.
Will have to figure my overall placing using my times for days 3 and 4.

Thursday Jul 23, 2015 #

12 PM

trail running warm up/down 13:50 intensity: (1:18 @1) + (9:04 @2) + (3:26 @3) + (2 @4) 1.29 mi (10:45 / mi) +52m 9:33 / mi
ahr:123 max:149 shoes: Inov-8 OROC 340

orienteering race 38:30 intensity: (14 @0) + (41 @1) + (16:27 @2) + (20:00 @3) + (1:08 @4) 2.58 mi (14:55 / mi) +35m 14:19 / mi
ahr:130 max:157 shoes: Inov-8 OROC 340

Late again. At least there is no stressing about making the start time, do everything I need to do, take my time in the warm up. Started about 20 minutes before last start (13:30) but woods still had runners, but a bit emptier in the chute.
Got an official start time as the start supervisor recognized my name, from my famous daughter. He looked into gettnig my times made official from the Check punch, but seems unlikely

trail running warm up/down 3:16 intensity: (15 @0) + (55 @1) + (2:06 @2) 0.26 mi (12:22 / mi) +11m 10:57 / mi
ahr:109 max:118 shoes: Inov-8 OROC 340

Wednesday Jul 22, 2015 #

11 AM

trail running warm up/down 17:18 intensity: (2:11 @1) + (15:07 @2) 1.62 mi (10:40 / mi) +63m 9:31 / mi
ahr:117 max:133 shoes: Inov-8 OROC 340

trail running warm up/down 1:53 intensity: (18 @1) + (1:35 @2) 0.15 mi (12:22 / mi) +10m 10:16 / mi
ahr:118 max:129 shoes: Inov-8 OROC 340

orienteering race 56:34 intensity: (24 @0) + (3:59 @1) + (32:45 @2) + (18:06 @3) + (1:20 @4) 3.72 mi (15:12 / mi) +96m 14:05 / mi
ahr:125 max:157 shoes: Inov-8 OROC 340

Really late to the start. No new time given so official time puts me in last I assume.

Monday Jul 20, 2015 #

12 PM

trail running 13:41 intensity: (37 @0) + (1:35 @1) + (7:13 @2) + (3:11 @3) + (1:05 @4) 1.31 mi (10:27 / mi) +47m 9:24 / mi
ahr:123 max:157 shoes: Inov-8 OROC 340

orienteering race 56:35 intensity: (4:52 @1) + (27:30 @2) + (22:48 @3) + (1:25 @4) 3.72 mi (15:13 / mi) +144m 13:35 / mi
ahr:127 max:155 shoes: Inov-8 OROC 340

Similiar run to yesterday, a bit faster, but lower placing, 44th?
Shoes are always wet. These are rugged and comfortable, but have too much padding to dry quickly.

Sunday Jul 19, 2015 #

Event: O-Ringen 2015
 
11 AM

trail running warm up/down 22:16 intensity: (3:31 @1) + (18:02 @2) + (43 @3) 2.12 mi (10:30 / mi) +31m 10:03 / mi
ahr:115 max:136 shoes: Inov-8 OROC 340

With Sam to my start, then after Jude started further to elite starts.

orienteering race 53:21 intensity: (6:24 @1) + (37:53 @2) + (9:04 @3) 3.06 mi (17:26 / mi) +57m 16:29 / mi
ahr:122 max:158 shoes: Inov-8 OROC 340

OK run, some 1-2 minute errors, typical placing for me, 38th I think.

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