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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  trail running4 4:11:35 17.12(14:42) 27.55(9:08) 185
  orienteering3 2:52:30 9.42(18:19) 15.16(11:23) 10358c
  Road bike1 1:42:16 22.89(4:28) 36.84(2:47) 81
  paved running4 1:01:37 4.41(13:58) 7.1(8:41) 96
  Exercises1 14:00
  Total11 10:01:58 53.84 86.65 46558c
  [1-5]11 9:42:13
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Thursday May 26 #

11 AM

orienteering race 1:25:39 intensity: (15 @0) + (26:39 @1) + (14:06 @2) + (44:39 @3) ***** 4.03 mi (21:15 / mi) +70m 20:10 / mi
ahr:106 max:129 11c (sick) shoes: Inov-8 X-Talon

better going today, still rocky and slow, with slash underfoot. still not feeling motivated, large error on a pit in a thicket. Feel fine when running!
2nd Covid test negtive.

Wednesday May 25 #

1 PM

paved running warm up/down 13:45 intensity: (1:46 @0) + (5:01 @1) + (4:02 @2) + (2:56 @3) 0.77 mi (17:52 / mi) +32m 15:48 / mi
ahr:96 max:119 shoes: Inov-8 X-Talon

forgot my bag/number at the EC...
7 PM

orienteering race 29:00 intensity: (2 @0) + (2:18 @1) + (5:51 @2) + (20:49 @3) *** 1.17 mi (24:47 / mi) +29m 23:02 / mi
ahr:114 max:134 10c (sick) shoes: Inov-8 X-Talon

Being careful not to get the HR too high, keeping it under 120. Incredibly thick, rocky, undergrowth terrain.

Tuesday May 24 #

1 PM

Note
(sick)

travel day, not feeling well, fortunately snagged one of the rows with no one in the middle seat.

Monday May 23 #

6 AM

trail running 59:14 intensity: (4:04 @0) + (43:04 @1) + (9:30 @2) + (2:36 @3) 4.0 mi (14:49 / mi)
ahr:93 max:121 shoes: Asics GT-1000

with Judy
4 PM

Road bike 1:42:16 intensity: (7:32 @0) + (25:56 @1) + (17:19 @2) + (51:29 @3) 22.89 mi (4:28 / mi) +81m 4:25 / mi
ahr:104 max:136 shoes: Raleigh

Really tired after this.

Sunday May 22 #

11 AM

trail running 49:43 intensity: (40:36 @1) + (3:42 @2) + (5:25 @3) 3.3 mi (15:04 / mi) +162m 13:04 / mi
ahr:75 max:112 shoes: Saucony Kinvara TR

with Judy from the ski area.

Saturday May 21 #

9 AM

Exercises (PT) 14:00 [1]

plus 20situps, 20pushups.
10 AM

paved running warm up/down 9:18 intensity: (3:42 @0) + (2:03 @1) + (30 @2) + (3:03 @3) 0.77 mi (12:05 / mi) +5m 11:51 / mi
ahr:90 max:115 shoes: Saucony Kinvara TR

Ran to the start for a Linne sprint training with Sam. A prologue on an older suburban map, a final on a newer map.

orienteering (Sprint ) 26:23 intensity: (38 @0) + (4:02 @1) + (4:59 @2) + (16:44 @3) *** 1.95 mi (13:32 / mi) +4m 13:27 / mi
ahr:108 max:125 16c shoes: Saucony Kinvara TR

The prologue...Sevral forked controls in the first 5, and by then everyone else was long out of sight. Most o the woods were really junky.

orienteering (Sprint) 31:28 intensity: (4:11 @1) + (5:39 @2) + (21:38 @3) *** 2.27 mi (13:52 / mi)
ahr:111 max:128 21c shoes: Saucony Kinvara TR

the final, more woods on this one, had some trouble getting through the woods.
11 AM

paved running warm up/down 9:29 intensity: (3:51 @1) + (3:53 @2) + (1:45 @3) 0.81 mi (11:42 / mi)
ahr:101 max:111 shoes: Saucony Kinvara TR

2 PM

paved running 13:03 intensity: (21 @0) + (9:21 @1) + (3:19 @2) + (2 @3) 0.91 mi (14:20 / mi) +27m 13:08 / mi
ahr:96 max:105 shoes: Asics GT-1000

With Judy to Nasten

trail running 40:23 intensity: (40 @0) + (30:04 @1) + (6:51 @2) + (2:48 @3) 2.64 mi (15:18 / mi)
ahr:94 max:125 shoes: Asics GT-1000

Nasten with Judy, some of the Linne Stig.

paved running 16:02 intensity: (3 @0) + (8:30 @1) + (5:46 @2) + (1:43 @3) 1.15 mi (13:56 / mi) +32m 12:49 / mi
ahr:100 max:114 shoes: Asics GT-1000

with Judy

Friday May 20 #

3 PM

trail running 1:42:15 intensity: (42 @0) + (53:01 @1) + (15:48 @2) + (32:44 @3) 7.18 mi (14:14 / mi) +23m 14:06 / mi
ahr:101 max:124 shoes: Asics GT-1000

with Judy north, then by myself to the south on some of the MtB trails.

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