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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 17, 2019:

activity # timemileskm+m
  trail running6 5:21:17 25.79(12:27) 41.51(7:44) 424
  orienteering1 1:18:34 2.72(28:53) 4.38(17:57) 903c
  paved running1 20:28 1.76(11:38) 2.83(7:14) 9
  Exercises1 10:00
  Total8 7:10:19 30.27 48.71 5233c
  [1-5]8 7:04:57
averages - weight:147lbs

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Monday Jun 17, 2019 #

6 AM

paved running 10:18 intensity: (21 @0) + (1:02 @1) + (5:24 @2) + (3:31 @3) 0.89 mi (11:35 / mi) +3m 11:28 / mi
ahr:103 max:113 shoes: Saucony Kinvara TR

trail running 1:02:45 intensity: (1:25 @0) + (3:08 @1) + (2:52 @2) + (42:54 @3) + (3:39 @4) + (8:47 @5) 5.87 mi (10:41 / mi) +89m 10:13 / mi
ahr:123 max:153 shoes: Saucony Kinvara TR

On the trails of Nasten, realy wonderful running on a variety of trail types. Did 2 4-5 minute pickups to T pace.

paved running 10:10 [3] 0.87 mi (11:41 / mi) +6m 11:27 / mi
ahr:121 max:132 shoes: Saucony Kinvara TR

Sunday Jun 16, 2019 #

Event: NEOC: Houghton's Pond with picnic & meeting
 
10 AM

trail running 38:24 intensity: (4 @0) + (2:43 @1) + (4:44 @2) + (30:53 @3) 3.13 mi (12:16 / mi) +83m 11:20 / mi
ahr:112 max:130 shoes: Asics 1000-5

with Sam and Judy

Saturday Jun 15, 2019 #

5 AM

orienteering 1:18:34 [3] ***** 2.72 mi (28:53 / mi) +90m 26:11 / mi
3c shoes: Icebug OLX

Checking control locations with Samantha. Terrain was very difficult to navigate, spent 35 minutes figuring out the first place. Second one was better, but still had to go back once to relocate. Third one I believe I went to fine, but the feature is so vague I couldn't really be sure. Clouds of flies were distracting, had to quit.
9 AM

trail running 56:42 intensity: (25 @0) + (14:52 @1) + (31:28 @2) + (9:57 @3) 3.96 mi (14:19 / mi) +59m 13:41 / mi
ahr:102 max:121 shoes: Asics 1000-5

with Judy

Friday Jun 14, 2019 #

Exercises 10:00 [3]
weight:147lbs

60heeldro[ps, 3m/1legstand.
Tendon area still swollen.
6 AM

trail running 1:23:44 intensity: (1:37 @0) + (37:42 @1) + (7:26 @2) + (28:14 @3) + (2:13 @4) + (6:32 @5) 6.19 mi (13:32 / mi) +95m 12:55 / mi
ahr:108 max:164 shoes: Asics 1000-5

Gula Stigen with Judy then 25 minutes north on the trail before the party at Sofie's Forskolan.

Thursday Jun 13, 2019 #

7 AM

trail running 49:27 intensity: (49 @0) + (14:38 @1) + (19:03 @2) + (14:57 @3) 3.99 mi (12:24 / mi) +52m 11:55 / mi
ahr:102 max:126 weight:147lbs shoes: Saucony Kinvara TR

Scouting the shortest distance to Nasten with Sam. The first half was really bike paths.
Knee and foot felt better, maybe the shoes helped (less drop).

Wednesday Jun 12, 2019 #

11 AM

trail running 30:15 intensity: (41 @0) + (6:35 @1) + (5:54 @2) + (17:05 @3) 2.65 mi (11:25 / mi) +46m 10:50 / mi
ahr:108 max:131 shoes: Asics 1000-5

Gula Stigen...misty 12C.
Feeling heavy and slow....left knee aches, left foot not operating properly.

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