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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 10 days ending Jul 26, 2021:

activity # timemileskm+m
  Road bike5 7:15:58 94.73(4:36) 152.45(2:52) 754
  trail running2 2:28:14 11.37(13:02) 18.3(8:06) 502
  orienteering2 2:24:46 7.12(20:20) 11.46(12:38) 3923c
  paved running4 2:14:33 11.27(11:56) 18.14(7:25) 559
  Exercises1 10:00
  Total14 14:33:31 124.49 200.35 185523c
  [1-5]14 13:28:09

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SaSuMoTuWeThFrSaSuMo

Monday Jul 26, 2021 #

9 AM

Exercises (PT) 10:00 [1]

+20pushups,20situps
10 AM

orienteering 1:06:53 intensity: (26 @0) + (5:44 @1) + (12:23 @2) + (48:20 @3) ***** 3.38 mi (19:47 / mi) +37m 19:09 / mi
ahr:111 max:134 10c shoes: Inov-8 X-Talon

Morning O with Sam, Ross and Judy, then off to Cafe Linne for lunch, a just reward.
Better than last week. One time I had to go back and relocate. With small control placards, it was easier to spot the locations.

Sunday Jul 25, 2021 #

3 AM

Road bike long 2:48:32 intensity: (38:16 @0) + (1:18:55 @1) + (22:02 @2) + (29:19 @3) 36.12 mi (4:40 / mi) +61m 4:38 / mi
ahr:91 max:124 shoes: Raleigh

Great ride with Sam in new, for me, route north of Uppsala.

Saturday Jul 24, 2021 #

8 AM

Road bike 1:11:54 [3] 12.26 mi (5:52 / mi) +38m 5:49 / mi

To Biltema for bike parts on a clunker bike, but it had rack for the goods.

Friday Jul 23, 2021 #

11 AM

paved running warm up/down 10:51 intensity: (25 @0) + (48 @1) + (6:27 @2) + (3:11 @3) 0.89 mi (12:12 / mi) +35m 10:52 / mi
ahr:103 max:111 shoes: Saucony Kinvara TR

12 PM

trail running 1:29:33 intensity: (56 @0) + (12:38 @1) + (13:56 @2) + (1:02:03 @3) 7.35 mi (12:11 / mi) +499m 10:04 / mi
ahr:111 max:136 shoes: Saucony Kinvara TR

the lovely trails in Nasten.
1 PM

paved running warm up/down 11:10 intensity: (14 @1) + (2:13 @2) + (8:43 @3) 0.9 mi (12:25 / mi) +41m 10:52 / mi
ahr:110 max:119 shoes: Saucony Kinvara TR

Thursday Jul 22, 2021 #

11 AM

trail running 58:41 intensity: (53 @0) + (22:39 @1) + (29:04 @2) + (6:05 @3) 4.02 mi (14:36 / mi) +3m 14:34 / mi
ahr:100 max:119 shoes: Asics 1000-5

with Judy

Wednesday Jul 21, 2021 #

8 AM

paved running 1:11:49 [3] 5.9 mi (12:10 / mi) +289m 10:34 / mi
shoes: Asics 1000-5

Pre breakfast run starting with everyone, then Judy and I. She turned back after 30 minutes, I continued around Kungsholmen Island. Back just in time for the 10am buffet.
8 PM

Road bike 47:44 intensity: (6:35 @0) + (21:04 @1) + (13:21 @2) + (6:44 @3) 11.29 mi (4:14 / mi) +97m 4:07 / mi
ahr:95 max:114 shoes: Raleigh

Post dinner ride on the usual river loup.

Monday Jul 19, 2021 #

7 PM

Road bike 1:31:54 intensity: (6:17 @0) + (25:02 @1) + (13:01 @2) + (46:30 @3) + (1:04 @4) 22.54 mi (4:05 / mi) +264m 3:56 / mi
ahr:104 max:141 shoes: Raleigh

after dinner ride. great to have light so late. More walkers, riders, runners and rollerskiers than cars.

Sunday Jul 18, 2021 #

Event: SOW 2021
 
10 AM

orienteering 1:17:53 intensity: (59 @0) + (24:58 @1) + (16:58 @2) + (34:58 @3) ***** 3.74 mi (20:49 / mi) +3m 20:47 / mi
ahr:104 max:124 13c shoes: Asics 1000-5

2 PM

Road bike 55:54 intensity: (9:46 @0) + (23:14 @1) + (8:04 @2) + (14:50 @3) 12.52 mi (4:28 / mi) +294m 4:10 / mi
ahr:94 max:119 shoes: Raleigh

Saturday Jul 17, 2021 #

9 AM

paved running 40:43 intensity: (49 @0) + (1:23 @1) + (3:03 @2) + (35:28 @3) 3.58 mi (11:22 / mi) +194m 9:44 / mi
ahr:116 max:132

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