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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 7, 2019:

activity # timemileskm+m
  paved running5 3:21:44 14.09(14:19) 22.67(8:54) 195
  trail running1 1:33:58 7.09(13:15) 11.41(8:14) 163
  orienteering4 1:18:37 6.13(12:50) 9.86(7:58) 14046c
  Road bike1 42:52 10.72(4:00) 17.25(2:29) 91
  Exercises1 18:00
  Total9 7:15:11 38.03 61.2 58846c
  [1-5]9 6:54:26
averages - weight:147lbs

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MoTuWeThFrSaSu

Sunday Jul 7, 2019 #

2 AM

orienteering race (Sprint Final-33rd) 13:00 intensity: (19 @1) + (12 @2) + (5:55 @3) + (3:24 @4) + (3:10 @5) *** 1.32 mi (9:51 / mi) +37m 9:04 / mi
ahr:135 max:155 12c shoes: Saucony Kinvara TR

Misty and wet cobblestones.
Being cautious to #1, but it was straightforward...as was most of the course. Going into #3 I noted the street was deserted, no tourists or O'ers in sight.
Just after that I was caught by a Scandi runner. Having him in front to clue me into turns was helpful, and he was in sight to #7.
I questioned myself going to #9, checked another street. Punching 10, I realized that it was essentially over, two easy controls, so ran hard.
C • Locked gate? 3

Saturday Jul 6, 2019 #

Event: Junior World Orienteering Championships 2019
 
3 AM

orienteering race (Sprint Q) 14:30 intensity: (15 @0) + (8 @1) + (4 @2) + (7:02 @3) + (1:56 @4) + (5:05 @5) *** 1.32 mi (10:59 / mi) +30m 10:16 / mi
ahr:135 max:155 13c shoes: Saucony Kinvara TR

Despite my caution, I trapped myself on #1, hesitated out of #2. Pretty quick after that, distracted by another control near the end. Not an A qualiy run.
PS, But, sometimes luck is on your side. I was 12th in my heat, which seemed to be a longer and slower heat, so I made the A final!
C • A final 2
C • 1

Friday Jul 5, 2019 #

Event: World Masters Orienteering Championships 2019
 
4 AM

paved running warm up/down 34:14 [1] 2.08 mi (16:28 / mi) +7m 16:18 / mi
shoes: Asics GT-1000

To the Model venue with Judy

orienteering 19:58 [3] ** 1.19 mi (16:47 / mi) +14m 16:13 / mi
10c shoes: Asics GT-1000

model,
7 AM

paved running 22:04 [3] 1.56 mi (14:09 / mi) +23m 13:32 / mi

run back to apt. with Judy, some walking breaks and a fika stop.

Wednesday Jul 3, 2019 #

4 AM

Road bike 42:52 intensity: (15:10 @0) + (2:18 @1) + (1:42 @2) + (21:58 @3) + (46 @4) + (58 @5) 10.72 mi (4:00 / mi) +91m 3:54 / mi
ahr:103 max:162

paved running 55:23 intensity: (18 @0) + (50:34 @1) + (4:11 @2) + (20 @3) 3.91 mi (14:10 / mi) +58m 13:33 / mi
ahr:93 max:109

Tuesday Jul 2, 2019 #

8 AM

trail running 1:33:58 intensity: (55:51 @1) + (6:04 @2) + (22:37 @3) + (7:43 @4) + (1:43 @5) 7.09 mi (13:15 / mi) +163m 12:22 / mi
ahr:101 max:149 shoes: Asics 1000-5

with Judy, then N. on the Gula Stigen and return some at T pace.

Monday Jul 1, 2019 #

Exercises (Ballista routine) 18:00 [3]
weight:147lbs

plus 15 pushups, 25situps,40hamballs
3 AM

paved running 42:09 intensity: (1:15 @0) + (36:56 @1) + (3:50 @2) + (8 @3) 3.13 mi (13:27 / mi) +53m 12:47 / mi
ahr:93 max:105

paved running 7:05 intensity: (1:25 @0) + (5:26 @1) + (14 @3) 0.49 mi (14:24 / mi)
ahr:88 max:98

orienteering (sprint) 31:09 intensity: (10 @0) + (10:35 @1) + (6:08 @2) + (14:16 @3) 2.3 mi (13:33 / mi) +59m 12:32 / mi
ahr:103 max:121 11c shoes: Asics 1000-5

A 2014 downtown Uppsala sprint. Some routes blocked by closed gates , but some poor piloting on my part at times.
6 AM

paved running 40:49 intensity: (2:12 @0) + (22:04 @1) + (10:35 @2) + (5:58 @3) 2.91 mi (14:01 / mi) +56m 13:14 / mi
ahr:94 max:120

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