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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 23, 2017:

activity # timemileskm+m
  paved running4 2:36:53 11.87(13:13) 19.1(8:13) 452
  trail running3 1:45:23 8.78(12:00) 14.13(7:28) 136
  orienteering1 51:43 2.77(18:40) 4.46(11:36) 6614c
  Total5 5:13:59 23.42(13:24) 37.69(8:20) 65414c
  [1-5]5 4:46:25
averages - sleep:9

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Monday Oct 23, 2017 #

10 AM

paved running 43:41 intensity: (8:42 @0) + (27:13 @1) + (38 @2) + (1:13 @3) + (23 @4) + (5:32 @5) 3.34 mi (13:05 / mi) +84m 12:08 / mi
ahr:110 max:178

Sunday Oct 22, 2017 #

Event: NEOC: Great Brook Farm and Youth Orienteering Series #5
 
Event: oktoberracet
 
11 AM

orienteering race 51:43 [3] **** 2.77 mi (18:40 / mi) +66m 17:23 / mi
14c slept:9.0 shoes: Inov-8 X-Talon

Ah, nothing like a regional race in Sweden to re-calibrate your ego.
As the event was middle distance, I had decided to enter open course 9, 4.9Km. But it was a nice day and they ran out of maps for the longer courses, but Leif got me signed up for an H65 start time in an open slot, so 3.3Km. Barely made it to the last start line as I had lost my start slip in the rush to get ready, so had to run back and get another, then forgot to Clear, so ran back to do that, and arrived at the final line with 20seconds to spare.
I took my time on the first control, but I had a hard time matching the terrain to the map, there was so much more rock than shown. Literally piles of 0.5m. stones, which were not mapped as anything. Bailed to a trail and ran along with the kiddos until I relocated and finally got number one after almost 10 minutes.
From then on, I was albe to do OK, made the mistake of entering some green slash on the way to 7, which was piles of cut branches piled deep, why didn't I just take the trail!
In the end the winner was 20 minutes faster. I have no idea how anyone my age could run through the terrain that fast.
It was nice to remeet some O' friends, and see how much Sofie enjoyed her first O' outing.

Map on Livelox:
https://www.livelox.com/Viewer/Oktoberracet/H65?cl...
C • "Ego recalibration" 4

Saturday Oct 21, 2017 #

Event: NEOC: Prospect Hill
 
2 PM

paved running 17:50 intensity: (3:35 @0) + (31 @1) + (8 @2) + (4:16 @3) + (3:13 @4) + (6:07 @5) 1.31 mi (13:37 / mi) +14m 13:11 / mi
ahr:140 max:159 shoes: Saucony Kinvara TR

trail running 37:48 intensity: (1:30 @0) + (30:34 @1) + (4:57 @2) + (47 @3) 2.63 mi (14:23 / mi) +35m 13:49 / mi
ahr:95 max:112 shoes: Saucony Kinvara TR

paved running 12:55 intensity: (12:25 @1) + (30 @2) 0.95 mi (13:40 / mi) +6m 13:24 / mi
ahr:92 max:101 shoes: Saucony Kinvara TR

Friday Oct 20, 2017 #

8 AM

paved running 53:56 intensity: (11:49 @0) + (13:42 @1) + (6:15 @2) + (12:04 @3) + (53 @4) + (9:13 @5) 3.89 mi (13:52 / mi) +316m 11:04 / mi
ahr:116 max:163 shoes: Saucony Kinvara TR

With Judy over to Nasten

trail running 33:08 intensity: (4 @0) + (57 @1) + (1:17 @2) + (25:09 @3) + (5:41 @4) 3.32 mi (9:59 / mi) +51m 9:32 / mi
ahr:126 max:144 shoes: Saucony Kinvara TR

then on my own out and back on the Gula Stigen trail.

Wednesday Oct 18, 2017 #

10 AM

paved running 14:56 intensity: (1:29 @0) + (4:36 @1) + (5:56 @2) + (59 @3) + (7 @4) + (1:49 @5) 1.23 mi (12:09 / mi) +13m 11:45 / mi
ahr:112 max:166 shoes: Saucony Kinvara TR

Through the Valsatra neighborhood to Nasten.

trail running 34:27 intensity: (25 @0) + (6:36 @1) + (16:25 @2) + (11:01 @3) 2.83 mi (12:10 / mi) +50m 11:32 / mi
ahr:103 max:118 shoes: Saucony Kinvara TR

A trail loop in Nasten to near the Linne clubhouse.

paved running 13:35 intensity: (2:57 @1) + (8:26 @2) + (2:12 @3) 1.16 mi (11:44 / mi) +19m 11:10 / mi
ahr:102 max:113 shoes: Saucony Kinvara TR

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