Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 10 days ending Jul 24, 2016:

activity

time

miles

trail running

4:18:00

22.52

(11:27)

36.25

(7:07)

741

20c

paved running

3:27:54

16.18

(12:51)

26.03

(7:59)

234

34c

Road bike

1:48:02

24.41

(4:26)

39.29

(2:45)

222

orienteering

1:38:07

6.89

(14:14)

11.09

(8:51)

173

rowing machine

10:00

1.39

(7:11)

2.24

(4:28)

Total

11:22:03

71.39

(9:33)

114.9

(5:56)

1370

63c

[1-5]

10:28:02

averages - sleep:5.7 weight:141.5lbs

1:58

0:00

» now

Sunday Jul 24, 2016 #

11 AM

trail running warm up/down 16:28 [3] 1.22 mi (13:31 / mi) +93m 10:56 / mi
ahr:97 max:136 shoes: Inov-8 OROC 340

orienteering race (Etappe 1) 42:37 [3] 3.25 mi (13:07 / mi) +89m 12:05 / mi
ahr:132 max:157 9c shoes: Inov-8 OROC 340

Some good some not so good. Most frustrating was the second to last "yellow" control, which I wasted 2 minutes on.
Slow going over the lumpy and soft ground.

Saturday Jul 23, 2016 #

Event: O-Ringen 2016

11 AM

trail running 22:20 [2] 2.13 mi (10:29 / mi) +47m 9:49 / mi
ahr:109 max:172 shoes: Saucony Kinvara TR

With Hill and Sam to find they way to the bus for tomorrow.

Friday Jul 22, 2016 #

10 AM

paved running warm up/down 14:36 [2] 1.18 mi (12:23 / mi) +23m 11:41 / mi
ahr:102 max:142 shoes: Saucony Kinvara TR

paved running (Sprint) 33:20 [3] *** 2.86 mi (11:39 / mi) +29m 11:18 / mi
ahr:112 max:126 22c shoes: Saucony Kinvara TR

Sprint training in Uppsala, Savja with Jude Sam and Hill.
Running easy.

paved running warm up/down 22:04 [2] ** 1.67 mi (13:14 / mi) +5m 13:07 / mi
ahr:100 max:119 12c shoes: Saucony Kinvara TR

Thursday Jul 21, 2016 #

10 AM

trail running intervals 1:16:03 [3] 6.62 mi (11:29 / mi) +127m 10:50 / mi
ahr:100 max:144 shoes: Saucony Kinvara TR

Into stadskaggen with Jude and Hill and Sam. 5x30second intervals with Jude, then to the track to run the last 400 with, well behind, Hill and Sam. Back home the long way.

Wednesday Jul 20, 2016 #

7 AM

paved running 10:46 [2] 0.86 mi (12:31 / mi) +21m 11:38 / mi
ahr:93 max:109 slept:8.0 shoes: Icebug Celeritas

Run to the start of yesterday's sprint in Norrtaljia.

paved running (Sprint race ) 16:24 [3] 1.69 mi (9:42 / mi)
ahr:121 max:135 shoes: Icebug Celeritas

Run of yesterdays sprint o the D21 course. Got hit with one trap. Several locals commented on our the fact we were "orienteering training".

11 AM

orienteering race 55:30 [2] 3.64 mi (15:15 / mi) +84m 14:14 / mi
ahr:122 max:146 shoes: Icebug Celeritas

Ran H45 in a forest sprint/ middle race in . Slow woods with large rock underfoot in places, and mapping standards which would leave the USA crowd in a hue and cry over the "unmapped" rocks, cliffs and open areas. Some controls on the trails, others fairly hidden in the woods.
I'll blame it on jet lag, but I have to get into Scandi O mode.

Tuesday Jul 19, 2016 #

9 AM

trail running 1:15:18 [3] 6.34 mi (11:53 / mi) +98m 11:20 / mi
ahr:104 max:141 slept:1.0 shoes: Saucony Kinvara TR

With Jude, Sam and Hill, then with Hill and back on my own. The lovely trails of Nasten.

Monday Jul 18, 2016 #

8 AM

paved running 53:20 [1] 3.85 mi (13:51 / mi) +85m 12:58 / mi
ahr:99 max:147 shoes: Saucony Kinvara TR

My HR , then Jude's HR

Sunday Jul 17, 2016 #

Event: Forest-X

Event: Climb to the Clouds

10 AM

trail running race 58:30 [5] 5.58 mi (10:28 / mi) +373m 8:40 / mi
ahr:138 max:152 20c shoes: Salamon SpeedCross 3

trail running warm up/down 9:21 [1] 0.63 mi (14:50 / mi) +3m 14:37 / mi
shoes: Salamon SpeedCross 3

10k - Splits

Saturday Jul 16, 2016 #

Event: Jam Grand Fundo

Event: Swiss-O-Week 2016

8 AM

paved running 57:24 [2] 4.07 mi (14:06 / mi) +71m 13:23 / mi
ahr:122 max:150 shoes: Altra Instinct 1.5

Judy HR data, 5x30seconds

Friday Jul 15, 2016 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:141.5lbs

30jacknifes,hurdelstretch,30/30heeldrops,17pushups,2m/quadstretch.

11 AM

Road bike 54:01 [3] 12.21 mi (4:26 / mi) +112m 4:18 / mi
shoes: Ross Signature 290S

Road bike 54:01 [0] 12.21 mi (4:26 / mi) +110m 4:18 / mi
shoes: Ross Signature 290S

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