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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 8 days ending Aug 5, 2023:

activity # timemileskm+m
  Road bike4 7:53:13 91.27(5:11) 146.88(3:13) 1596
  trail running3 3:14:08 13.31(14:35) 21.42(9:04) 359
  Exercises1 20:00
  paved running1 15:29 1.2(12:53) 1.93(8:01) 15
  Total8 11:42:50 105.78 170.23 1970
  [1-5]8 10:59:38

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Saturday Aug 5, 2023 #

Event: Canadian Orienteering Champs & Ottawa O-Fest
 
12 PM

Road bike 1:14:36 intensity: (27:59 @0) + (28:50 @1) + (3:50 @2) + (13:57 @3) 13.72 mi (5:26 / mi) +227m 5:10 / mi
ahr:87 max:132

Friday Aug 4, 2023 #

1 PM

Road bike long 2:52:30 intensity: (10:39 @0) + (42:14 @1) + (28:25 @2) + (1:19:31 @3) + (3:42 @4) + (7:59 @5) 36.68 mi (4:42 / mi) +631m 4:28 / mi
ahr:111 max:182 shoes: Raleigh Technium

A long ride, d2r2 is only 2 weeks away!. A few rain drops as I went by Hamarskog, but it cleared up as a ascended to Dalby church, and by the time I got to Vik Slot, it was almost sunny. But as I crossed Flotsund bridge (site of O Ringen days 4, 5 last year) it started light showers, which I had the rest of the way home.

Thursday Aug 3, 2023 #

Event: Czech O-Tour 2023
 
10 AM

Road bike 1:31:01 [2] 15.26 mi (5:58 / mi) +283m 5:38 / mi
shoes: Raleigh Technium

with Judy, to Hammarskog...started light rain after about 10 minutes, never got beyond a light rain, but not as pleasant as it could have been

Wednesday Aug 2, 2023 #

12 PM

trail running 1:09:29 intensity: (2:08 @0) + (33:56 @1) + (8:57 @2) + (13:51 @3) + (1:16 @4) + (9:21 @5) 4.49 mi (15:29 / mi) +132m 14:11 / mi
ahr:116 max:196 shoes: Asics GT-1000

with Judy

Tuesday Aug 1, 2023 #

3 PM

Road bike 2:15:06 [3] 25.61 mi (5:17 / mi) +455m 5:00 / mi
shoes: Raleigh Technium

First the river loop with Judy, then I went down to the Lurbo bridge and towards Hammarskog...and a new paved bike path has been built alongside the dirt road! I followed another biker as it crossed streams and recrossed the dirt road....until I took a path which I thought might get me back quicker. It immediately became packed stone, which is fine for biking. It came out near the ice cream place in Staby, so it would be a short ride home. I got onto the packed dirt bike path, and it took a turn into the woods, and after awhile I realized it wasn't going where I thought it might....it was an challengine ride, swooping across streams, sharp uphills, which when I stood to get up the wheel slipped in the dirt...all good D2R2 training...eventually I came to a spot I recognized, and then WHAM, a bug hits my right eye. Really hurt. Spent a few minutes trying to relieve the pain. Got going slowly, angry that bug had ruined a fine ride...went roundabout and finally got home. As I dismounted I got the bug out...and it was still moving.
My eyelid has swollen so that my eye is just a slit, apparently that guy spent 30 minutes biting and chewing the inside of my eyelid.

Monday Jul 31, 2023 #

9 AM

Exercises (ballista 2) 20:00 [1]

Plus 25 situps, 20pushups, 50heeldrops
5 PM

paved running 11:59 intensity: (2:04 @1) + (7:17 @2) + (2:06 @3) + (32 @4) 0.91 mi (13:10 / mi) +15m 12:32 / mi
ahr:106 max:144 shoes: Asics 1000-5

paved running 3:30 intensity: (1:49 @1) + (1:41 @2) 0.29 mi (12:02 / mi)
ahr:98 max:102

trail running 25:58 intensity: (3:51 @1) + (8:56 @2) + (13:11 @3) 2.0 mi (12:59 / mi) +33m 12:21 / mi
ahr:106 max:119 shoes: Asics 1000-5

the ski track loop

trail running 34:58 intensity: (45 @1) + (4:36 @2) + (29:37 @3) 2.82 mi (12:24 / mi) +76m 11:27 / mi
ahr:112 max:125 shoes: Asics 1000-5

Gipen to Gula stigen and the mt bike trails

Sunday Jul 30, 2023 #

Event: Scottish 6-Day
 
11 AM

trail running 1:03:43 intensity: (2:26 @0) + (17:32 @1) + (2:57 @2) + (27:21 @3) + (1:31 @4) + (11:56 @5) 4.0 mi (15:56 / mi) +119m 14:35 / mi
ahr:130 max:200 shoes: Asics 1000-5

Gula Stigen with Judy....before lots of rain. A bit humid..

Saturday Jul 29, 2023 #

Event: Bavarian Forest 5 Days
 

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