Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 10 days ending Jul 14, 2018:

activity # timemileskm+m
  orienteering8 5:04:35 21.53(14:09) 34.65(8:47) 616106c
  paved running3 1:21:20 5.34(15:14) 8.59(9:28) 113
  trail running2 1:08:56 6.01(11:28) 9.67(7:08) 50
  Exercises3 15:00
  Total12 7:49:51 32.88 52.91 779106c
  [1-5]12 7:41:01

«»
1:39
0:00
» now
ThFrSaSuMoTuWeThFrSa

Saturday Jul 14, 2018 #

Note

Much walking around Kobenhavn. Must have been at least 6K. Tough on my right heel.

Friday Jul 13, 2018 #

5 AM

orienteering race 1:02:32 intensity: (20 @0) + (55 @1) + (35 @2) + (49:28 @3) + (9:40 @4) + (1:34 @5) **** 4.81 mi (13:00 / mi) +88m 12:18 / mi
ahr:128 max:153 19c shoes: Inov-8 X-Talon

Pretty flat fast terrain, some incredibly dense green, which apparently Danish course setters like to send you through.
Despite watching the compass, was way right, by 150 meters on 1, then a bit off on 2 which was in a marsh high grass area, hard to see. drawn to the wrong control on 3, but knew that almost immediately.
From then on I went well.
Second in B final.
C • Second in B final 3

Thursday Jul 12, 2018 #

9 AM

paved running 50:47 [1] 3.17 mi (16:01 / mi) +62m 15:06 / mi
shoes: Saucony Kinvara TR

With Judy, Sam and Sofie to Fredricksburg Slot.

orienteering 43:46 [2] 2.16 mi (20:16 / mi) +88m 17:59 / mi
shoes: Icebug OLX

Long model. Feeling pretty lethargic, and the woods were very slow, downfall, ferns.
4 PM

Exercises 5:00 [3]

25situps, 20pushups, 15Sofieups

Wednesday Jul 11, 2018 #

5 AM

trail running warm up/down 12:08 intensity: (1:46 @0) + (5:30 @1) + (4:11 @2) + (41 @3) 0.65 mi (18:40 / mi) +11m 17:44 / mi
ahr:94 max:110 shoes: Inov-8 X-Talon

orienteering race 46:08 intensity: (19 @0) + (9 @1) + (22 @2) + (34:46 @3) + (7:02 @4) + (3:30 @5) *** 3.21 mi (14:22 / mi) +78m 13:22 / mi
ahr:130 max:158 18c shoes: Inov-8 X-Talon

Going well until on the way to 9 I took a trail which I thought was another, and, for some reason, did not think I had made a parallel error. Should have just say what I saw and located there.
Adding injury to stupidity, I got stung by a bee along the way.
A bobble near the end sealed the bad deal.
8 AM

Exercises 5:00 [1]

23situps,18pushups,50heeldrops,2m.1legstand

Tuesday Jul 10, 2018 #

Exercises 5:00 [3]

20situps,15pushups,40heeldrops
4 AM

orienteering race 47:52 intensity: (20 @0) + (11 @1) + (5 @2) + (32:41 @3) + (11:53 @4) + (2:42 @5) *** 4.1 mi (11:41 / mi) +83m 10:59 / mi
ahr:133 max:156 15c shoes: Inov-8 X-Talon

Nearly as best as I could do, and barely squeeked into the A final. A few less than perfect routes (changed 1 along the way as the woods looked junk), but obviously need more leg speed.

Monday Jul 9, 2018 #

8 AM

orienteering (Model) 40:11 intensity: (3:12 @0) + (19:07 @1) + (10:24 @2) + (7:28 @3) 1.98 mi (20:17 / mi) +116m 17:10 / mi
ahr:97 max:119 15c shoes: Icebug OLX

Sunday Jul 8, 2018 #

10 AM

paved running warm up/down 16:03 intensity: (13 @0) + (6:44 @1) + (7:22 @2) + (1:44 @3) 1.27 mi (12:38 / mi) +30m 11:46 / mi
ahr:100 max:118 shoes: Saucony Kinvara TR

Long jog t the start. A bit of a tour of this section of Copenhagen.

orienteering race (SprintFA) 14:44 intensity: (22 @0) + (12 @1) + (7 @2) + (9:00 @3) + (2:08 @4) + (2:55 @5) 1.45 mi (10:10 / mi) +89m 8:32 / mi
ahr:128 max:151 13c shoes: Saucony Kinvara TR

Faster "terrain" than yesterday, with some flat running legs, interspersed with building cut throughs and courtyards and parks with lots of controls.
56th.
C • Congrats 1

Saturday Jul 7, 2018 #

11 AM

paved running warm up/down 14:30 intensity: (1:31 @0) + (3:56 @1) + (1:02 @2) + (7:04 @3) + (31 @4) + (26 @5) 0.9 mi (16:10 / mi) +21m 15:04 / mi
ahr:108 max:149 shoes: Saucony Kinvara TR

orienteering race (sprintQ) 16:17 intensity: (15 @0) + (10 @1) + (3 @2) + (7:27 @3) + (7:48 @4) + (34 @5) *** 1.68 mi (9:41 / mi) +47m 8:55 / mi
ahr:135 max:149 16c shoes: Saucony Kinvara TR

Straightforward around the buildings sprint, maybe had someless than optimum routes. Ran past 2 controls by about 30m. near the end as my concentration flagged on planning ahead.
Qualified 15 of 16 for A final.

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018
 
11 AM

orienteering 33:05 [1] 2.14 mi (15:28 / mi) +27m 14:53 / mi
10c shoes: Saucony Kinvara TR

Jog on the model map, met the Americanos.
5 PM

trail running 56:48 intensity: (32 @0) + (3:11 @1) + (6:11 @2) + (43:33 @3) + (3:02 @4) + (19 @5) 5.36 mi (10:36 / mi) +39m 10:22 / mi
ahr:119 max:146 shoes: Saucony Kinvara TR

Run on bike path, which seems to be an old rail line, then into some wooded area and back. Did some 30s pickups.

« Earlier | Later »