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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  trail running13 10:24:35 48.69(12:50) 78.36(7:58) 2415
  Road bike9 7:58:33 80.17(5:58) 129.02(3:43) 590
  orienteering7 6:25:16 26.54(14:31) 42.72(9:01) 86331 /36c86%
  paved running6 4:46:31 25.5(11:14) 41.04(6:59) 280
  Kayaking1 1:29:27 4.56(19:37) 7.34(12:11) 31
  rowing machine5 50:00 7.48(6:41) 12.03(4:09)
  track running1 6:03 0.72(8:24) 1.16(5:13)
  Total35 32:00:25 193.66(9:55) 311.67(6:10) 417931 /36c86%
  [1-5]35 30:55:54
averages - sleep:7.5 rhr:36 weight:142.4lbs

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Wednesday Jul 31, 2013 #

Note

Travel day, Stockholm-Frankfurt-Boston

Breakfast-lunch-dinner

Monday Jul 29, 2013 #

2 AM

trail running 43:59 [2] 2.62 mi (16:47 / mi) +74m 15:26 / mi
shoes: Icebug Celeritas

Run on Grinda Isl Nature trail with JUde.
5 AM

Kayaking 1:29:27 [1] 4.56 mi (19:37 / mi) +31m 19:13 / mi

Double Kayak with Jude. We have a tough time with this,,,,,, and we landed so I could try to adjust the rudder pedals, unfortunately I kneeled in the water (Baltic Sea) to see into the boat and immersed the camera in my pocket,
Camera has not powered on since despite my efforts of rinsing it with fresh water and drying with hair dryer.
Lovely area to kayak though, and would make the most awesome Canoe Rogaine ever!
Aims must see this.

Friday Jul 26, 2013 #

8 AM

Road bike warm up/down 19:36 intensity: (12:16 @0) + (5:54 @1) + (1:26 @2) 2.72 mi (7:12 / mi) +39m 6:54 / mi
ahr:79 max:110

Bike to the arena with MaryJo and Jude. On the way an airforce Viggen was doing acrobatics over the arena area.
C • Viggen 3

trail running warm up/down 13:46 intensity: (10 @1) + (2:44 @2) + (10:52 @3) 1.29 mi (10:40 / mi) +4m 10:34 / mi
ahr:117 max:128 shoes: Icebug Celeritas

Nice run to the start, which Kris sorta missed today as there was a new road across the swamp, so lots of mosquitoes as I stretched out.

orienteering race (Day5-Chase) 57:11 intensity: (1:09 @0) + (5 @1) + (12 @2) + (1:52 @3) + (32:17 @4) + (21:36 @5) 4.21 mi (13:35 / mi) +154m 12:12 / mi
ahr:142 max:164 shoes: Icebug Celeritas

By far the most runnable woods from my perspective, lots of trails also.
A short first leg which I got clean, then a long leg with lots of trails was to my advantage (next starter was 50s back).

Picked up a pack of M60s around 5, but chose a trail route to 6 and got away I think.
Nice long leg uphill around the fort, was following some 16-17 yo guys when a woman (D45?) come up saying, "yeah america" (I was wearing USA team O top), and went by easily. Decided to stay with her and she pulled me along nicely. She was in great shape, I was barely staying with her and trying to follow along on the map. Lost her as we got into some green and I had some thoughts about whether she was going to my control...located myself easily and nailed the control, must have picked up a few places there.

Good until the last hard control, coming down on a cliff in a very steep area. Was probably 5 meters away, but lots of people going up and down and I had pictured a smaller cliff (read the clue, it said 4m!), so lost about 1.5 minutes there.
Ran hard through the last 2 controls, finished 16th, 25thover the 5 days, so a bit better than I had been doing all week.
#1 chute split by 7 seconds today.
C • Chase start 2
12 PM

Road bike warm up/down 19:56 [0] 2.67 mi (7:28 / mi) +45m 7:06 / mi
ahr:72 max:72

Bike back to house with Jude. This time the army's turn, tearing around the field with a tank.
As we neared our house, lots of orienteers on and crossing the bike path.

Road bike 17:35 [1] 2.34 mi (7:31 / mi) +47m 7:04 / mi

After lunch and shower, back to the arena with Jude, dodging more orienteers on the bike path. Then cheering in OK LInne (well Ross was cheering loudly, so no need for us to say much), then cheering Sam and Kris in.
4 PM

Road bike 18:00 [1] 2.34 mi (7:42 / mi)

Back to house with Jude and Kris, orienteers out of the woods by now.

Thursday Jul 25, 2013 #

9 AM

trail running warm up/down 20:32 intensity: (3 @0) + (41 @1) + (2:53 @2) + (14:19 @3) + (2:36 @4) 1.77 mi (11:36 / mi) +124m 9:32 / mi
ahr:118 max:142 slept:7.0 shoes: Icebug Celeritas

I enjoy the runs to the start. It is a great warm up and you see a lot of the countryside. 98% are walking and you must slalom your way along the trail.

orienteering race (Middle,Day4) 45:07 intensity: (32 @1) + (4:42 @2) + (16:50 @3) + (21:16 @4) + (1:47 @5) 2.56 mi (17:37 / mi) +72m 16:12 / mi
ahr:128 max:156 shoes: Icebug Celeritas

My poorest navigation by far of late. Bobbled 1 in a rough open area, had to go back a bit for two, about 2 -3 minutes gone there, then 11 was a lone boulder on a featureless hillside, with an direct approach through light green. I should have gone around but didn't realize it until I got in the green, missed 50m, had to relocate off a cliff 100m downhill, so 2-3 minutes there.
Penultimate control to the last one at the head of the chute was down an ridiculously rocky slope.
C • #11 1

Wednesday Jul 24, 2013 #

Note
slept:5.5 weight:144lbs

Up at 5:30. My start was 9:01, 30 minute drive to parking, then long lines to get on the bus, 15 minutes on bus, arrived in arena about 7:45.
Talked to Rich Parker for awhile checking out the last control, then off to find the PP's.

Note

Had some cloudberry jam after dinner, warmed up mixed with some vanilla ice cream. Quite a unique taste, not really fruity, more like carmel flavor I thought.
8 AM

trail running warm up/down 20:07 intensity: (2:45 @0) + (1:24 @1) + (1:21 @2) + (10:29 @3) + (3:22 @4) + (46 @5) 1.63 mi (12:21 / mi) +121m 10:02 / mi
ahr:114 max:157 shoes: Inov-8 OROC 340

orienteering race 58:22 intensity: (26 @0) + (8 @1) + (2:10 @2) + (18:51 @3) + (33:52 @4) + (2:55 @5) 3.94 mi (14:49 / mi) +284m 12:06 / mi
ahr:131 max:159 spiked:10/10c shoes: Inov-8 OROC 340

Orienteering went well except for one leg on which I just could not keep myself on the bearing climbing and climbing to the tops of the ski hill. Got to far right and had to relocate on the ski slope, probably losing a few minutes.
The woods are maybe a bit less rocky and bumpy than the first two days, but still no way can I get going fast except today on the ski trails near the end.
32nd of 117 I think.

Kris has been doing aa amazing job of predicting the arena and start locations for all of us (mine is different from theirs).

Tuesday Jul 23, 2013 #

5 PM

Road bike 1:42:35 [1] 13.23 mi (7:45 / mi) +87m 7:36 / mi

Bike ride with Jude exploring the paths around Boden.

Monday Jul 22, 2013 #

12 PM

trail running warm up/down 22:24 intensity: (1:22 @0) + (2:27 @1) + (6:14 @2) + (12:21 @3) 1.91 mi (11:45 / mi) +12m 11:32 / mi
ahr:111 max:123

orienteering race (Oringen 2) 49:12 intensity: (38 @1) + (4:12 @2) + (16:49 @3) + (26:36 @4) + (57 @5) ***** 3.62 mi (13:35 / mi) +85m 12:40 / mi
ahr:129 max:155 spiked:7/10c shoes: Inov-8 OROC 340

More of the same over a different hill. Was trying to go faster, but had two controls on which I had to search. Second time was just stupid, should have just kept going and looked back for the cliff foot.

Injured on the run up to the start line when my shoe caught on an errant old piece of barbed wire and I went down hard. Just a scrape on the lower arm, went to the line and spotted some medical stuff, couldn't read a thing on the bottle so ended up ripping off some some tape and gluing over the wound to stem the blood leaking out. Held Up to the end when Kris pulled out her med stuff and I got it cleaned and sanitized and band-aided.

A finish a bit higher in the mid 30's, out of about 110.

Sunday Jul 21, 2013 #

10 AM

trail running warm up/down 32:08 intensity: (1:48 @0) + (3:15 @1) + (9:02 @2) + (13:28 @3) + (4:13 @4) + (22 @5) 2.75 mi (11:42 / mi) +28m 11:21 / mi
ahr:114 max:151 shoes: Inov-8 OROC 340

orienteering race (O-Ringen 1) 55:39 intensity: (40 @1) + (13 @2) + (19:37 @3) + (30:08 @4) + (5:01 @5) 3.55 mi (15:41 / mi) +174m 13:36 / mi
ahr:132 max:158 spiked:8/9c shoes: Inov-8 OROC 340

Determined to be conservative and execute perfectly. Just as well as the woods are incredibly slow, open trees but moss covered rocks in the white woods, and don't get caught in the stoney ground.

End is on sandy flats and one up to the knees stream crossing.

Somewhere around 39th, 18 minutes back with a very clean run.
C • Comments to follow? 3

Saturday Jul 20, 2013 #

Event: O-Ringen 2013
 
6 PM

orienteering 51:21 intensity: (21:53 @1) + (18:00 @2) + (9:45 @3) + (1:43 @4) *** 2.2 mi (23:18 / mi) +74m 21:06 / mi
ahr:99 max:141 spiked:6/7c weight:143lbs shoes: Icebug Celeritas

Onto the training map with MaryJo,Kris, and Jude

Friday Jul 19, 2013 #

paved running 50:00 [1] 8.0 km (6:15 / km) +50m 6:04 / km
slept:8.5

Run into Uppsala town with Jude and Sam to get some bike parts.
7 PM

Note

Overnight train to Boden with Jude Sam and Ross, in our own sleeper compartment. Brought back memories and stories of years ago doing the same across the US.
The games we play have become more complicated though, took me five tries to finally get a 7 Wonders win.( Jude had a string of 4 straight going...)

Thursday Jul 18, 2013 #

paved running warm up/down 22:00 [1] 2.0 mi (11:00 / mi)

Run to sprint training with Sam and Jude and Boris.

Wednesday Jul 17, 2013 #

Note
slept:11.0

Mostly de jet -lagged. Slept straight through until 9:00.
11 AM

Road bike 52:00 [2] 8.8 mi (5:55 / mi) +89m 5:44 / mi

Out to Linnaes summer home with Sam and Jude.
2 PM

Road bike 58:46 [2] 8.99 mi (6:32 / mi) +84m 6:21 / mi

A different route home.....but we really needed a bike path map.

Tuesday Jul 16, 2013 #

9 AM

orienteering 10:57 intensity: (10:43 @1) + (14 @2) 1.5 mi (7:18 / mi) +1m 7:17 / mi
ahr:76 max:104 shoes: Icebug Celeritas

orienteering (Sprint intervals) 31:30 intensity: (49 @1) + (2:51 @2) + (7:54 @3) + (19:56 @4) 2.75 mi (11:27 / mi) +6m 11:23 / mi
ahr:123 max:141 shoes: Icebug Celeritas

orienteering (Sprint intervals) 25:57 [1] 2.21 mi (11:44 / mi) +13m 11:32 / mi
ahr:72 max:94 shoes: Icebug Celeritas

3 PM

trail running long 1:43:33 intensity: (14:17 @1) + (1:23:48 @2) + (5:28 @3) 7.71 mi (13:26 / mi) +126m 12:47 / mi
ahr:103 max:115 shoes: Merrell Glove

Prescription for changing my internal clock, a long slow run, to tire me out, but keep me awake.
Had the gigantic Upsalla map, an amazingly accurate O map of the city and the surrounding area. Once got on a trail which really no longer existed, so abandoned that out to the paved path, but once across the river was able to run the trails along the river back home.

Stayed awake long enough for a fantastic dinner at restaurant with Sam and Ross.

Monday Jul 15, 2013 #

11 AM

trail running 32:23 intensity: (1:19 @0) + (21:17 @1) + (8:57 @2) + (50 @3) 2.54 mi (12:45 / mi) +71m 11:44 / mi
ahr:93 max:127 slept:7.0 shoes: Merrell Glove

Easy run with Jude and Sam in Nasten. Stunningly perfect weather, 70, a few clouds, breezy, low humidity.
Escaped New England in the nick of time.

Internal clock confused. Hard to get to sleep, feel really awful on waking.

Friday Jul 12, 2013 #

7 AM

rowing machine (30abs,30hamb,15/45toes) 10:00 [1] 2.05 km (4:53 / km)
rhr:38 slept:6.75 weight:141lbs

Thursday Jul 11, 2013 #

6 AM

paved running 33:59 intensity: (47 @0) + (9:03 @1) + (10:36 @2) + (5:40 @3) + (5:59 @4) + (1:54 @5) 2.81 mi (12:06 / mi) +35m 11:39 / mi
ahr:111 max:162 shoes: Asics 1150

Early with Jude.
12 PM

trail running (Skyline One) 1:06:06 intensity: (5:39 @1) + (1:07 @2) + (8:48 @3) + (46:02 @4) + (4:30 @5) 6.73 mi (9:49 / mi) +372m 8:23 / mi
ahr:141 max:218 shoes: Salamon SpeedCross 3

Should have worn the FDF hat. They were awful, had a dozen kills by hand.

Wednesday Jul 10, 2013 #

6 AM

paved running long 1:26:51 intensity: (32:34 @1) + (24:48 @2) + (29:29 @3) 7.98 mi (10:53 / mi) +95m 10:30 / mi
ahr:104 max:125 slept:7.0 weight:141lbs shoes: Asics 1150

Up early to run with Jude, so quiet out with the local private schools out of session. Pretty humid and a couple of FDFs (one kill).
Then continued on my own and watched the traffic increase until it backed up down the main street.

Tuesday Jul 9, 2013 #

7 AM

rowing machine (30abs,30hamb,15/33toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:35

Monday Jul 8, 2013 #

8 AM

rowing machine (30abs,30hamb,15/25toes) 10:00 [2] 2.17 mi (4:37 / mi)
rhr:36 slept:7.5 weight:143lbs

6 PM

paved running warm up/down 18:21 intensity: (19 @0) + (1:06 @1) + (3:42 @2) + (13:14 @3) 1.78 mi (10:17 / mi) +41m 9:36 / mi
ahr:112 max:125

track running intervals 6:03 intensity: (21 @1) + (41 @2) + (31 @3) + (1:23 @4) + (3:07 @5) 0.72 mi (8:24 / mi)
ahr:125 max:154

Tabata intervals

paved running warm up/down 23:11 intensity: (44 @1) + (11:19 @2) + (11:08 @3) 2.16 mi (10:45 / mi) +19m 10:28 / mi
ahr:112 max:121

Sunday Jul 7, 2013 #

Event: Skyline Trail Race
 
8 AM

trail running 58:00 [1] 4.0 mi (14:30 / mi) +364m 11:18 / mi
shoes: Icebug Celeritas

Putting out and picking up race signs.

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 
5 PM

trail running 1:20:28 [2] 4.4 mi (18:17 / mi) +439m 13:58 / mi
shoes: Adidas Trail racer

The North and south Skyline. Started with a TARC member, but he was feeling ill, so continued on my own , a dab of lime here and there.

Friday Jul 5, 2013 #

8 AM

rowing machine (30abs,30hamb,60toes) 10:00 [1] 2.17 km (4:36 / km)
rhr:36 slept:7.7 weight:141lbs

12 PM

trail running 1:02:53 intensity: (5:18 @1) + (15:52 @2) + (34:33 @3) + (7:10 @4) 4.67 mi (13:28 / mi) +265m 11:27 / mi
ahr:114 max:145 shoes: Adidas Trail racer

Putting down lime arrows on the outer part of the Skyline race course.
Was not overly hot, 90F, but the humidity was around 55% I think, so not too bad.
One running couple and several hikers out.

Thursday Jul 4, 2013 #

11 AM

Road bike 1:14:00 [3] 15.2 mi (4:52 / mi)
shoes: Austro-Daimler Vent Noir

Ride to Farm Pond for a swim and a picnic at Rocky Narrows starting from the Charles River Dam in Needham with Jude.

Wednesday Jul 3, 2013 #

9 AM

trail running hills (Skyline One) 1:08:16 intensity: (19 @1) + (2:15 @2) + (30:56 @3) + (29:25 @4) + (5:21 @5) 6.68 mi (10:13 / mi) +415m 8:34 / mi
ahr:132 max:149 shoes: Adidas Trail racer

With Sam, incredibly humid.
Had to stop twice while Sam adjusted her new shoes, thank goodness. legs were incredibly tired.
C • hot and humid 3

Tuesday Jul 2, 2013 #

9 AM

paved running 52:09 intensity: (12 @0) + (1:41 @1) + (16:18 @2) + (29:32 @3) + (4:26 @4) 3.8 mi (13:44 / mi) +40m 13:18 / mi
ahr:115 max:137 shoes: Asics 1150

12 PM

Road bike 1:07:09 intensity: (22:09 @0) + (13:41 @1) + (20:51 @2) + (10:28 @3) 12.66 mi (5:18 / mi) +114m 5:10 / mi
ahr:83 max:124 shoes: Ross Signature 290S

Picked up some folding stools for O RIngen at REI.

Monday Jul 1, 2013 #

12 PM

rowing machine (30abs,25hamb,60toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:37 slept:7.5 weight:144lbs

1 PM

Road bike 48:56 intensity: (25:30 @1) + (21:15 @2) + (2:07 @3) + (4 @4) 11.22 mi (4:22 / mi) +85m 4:16 / mi
ahr:86 max:134 shoes: Ross Signature 290S

Ride to Trader Joes

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