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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 27:

activity # timemileskm+m
  orienteering5 4:12:03 15.05(16:45) 24.22(10:25) 61448c
  Road bike4 1:34:18 11.38 18.32 55
  trail running5 1:29:50 6.23(14:25) 10.03(8:58) 325
  paved running2 54:45 4.73(11:34) 7.61(7:11) 36
  Exercises1 5:00
  Total10 8:15:56 37.39 60.17 102948c
  [1-5]10 7:58:18
averages - sleep:7

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Saturday Jul 27 #

Road bike 28:00 [3] 4.0 mi (7:00 / mi)

Ride to and from arena, watch battery low so saving it for the competition.
5 AM

trail running warm up/down 18:02 intensity: (4 @0) + (2:26 @1) + (4:27 @2) + (11:05 @3) 1.34 mi (13:27 / mi) +72m 11:32 / mi
ahr:108 max:120 slept:7.0 shoes: Inov-8 X-Talon

orienteering race 49:03 intensity: (32 @0) + (13 @1) + (46 @2) + (42:47 @3) + (2:38 @4) + (2:07 @5) **** 2.76 mi (17:46 / mi) +187m 14:41 / mi
ahr:124 max:159 13c shoes: Inov-8 X-Talon

Chase start from 40th place, my first day at 87th really cost me, but I have not had any even near perfect runs this week Bumbled at the start up the wrong trail,, but biggest error was going to the wrong hill at number 6. I did , however, post the fastest splits on the 2 easy legs at the end and in the chute....so, I can run fast, just have to learn how to orienteer now.

Friday Jul 26 #

3 AM

Road bike 14:22 intensity: (13:10 @0) + (1:08 @1) + (4 @3) 2.06 mi (6:58 / mi) +6m 6:54 / mi
ahr:69 max:87

5 AM

trail running warm up/down 23:12 intensity: (2:02 @1) + (2:02 @2) + (19:08 @3) 1.75 mi (13:16 / mi) +87m 11:29 / mi
ahr:117 max:137 shoes: Inov-8 X-Talon

long run to the starts

orienteering 39:56 intensity: (13 @0) + (9 @1) + (5 @2) + (36:10 @3) + (2:47 @4) + (32 @5) 2.41 mi (16:36 / mi) +96m 14:46 / mi
ahr:126 max:155

Road bike 15:00 [2]

ride home

Thursday Jul 25 #

2 AM

paved running warm up/down 32:04 intensity: (6 @0) + (1:51 @1) + (3:28 @2) + (26:39 @3) 2.73 mi (11:45 / mi) +6m 11:40 / mi
ahr:118 max:132 slept:7.0 shoes: Asics 1000-5

Run from house to arena. Predicted to be over 30C today. Start is at 10:56.

trail running warm up/down 20:21 intensity: (1 @0) + (1:11 @1) + (3:12 @2) + (14:51 @3) + (1:06 @4) 1.17 mi (17:24 / mi) +116m 13:18 / mi
ahr:116 max:144 shoes: Inov-8 X-Talon

Run to the start after watching the sleeping baby while everyone else is out. A narrow trail, and lots of uphill resulted in my missing my callup by 40 seconds.

orienteering race 47:36 intensity: (8 @1) + (14 @2) + (23:58 @3) + (17:16 @4) + (6:00 @5) *** 3.14 mi (15:10 / mi) +82m 14:01 / mi
ahr:137 max:159 9c shoes: Inov-8 X-Talon

Lots of long legs, so I should do fairly well. Bumbled around a bit on 8 after battlling some downed saplings With lots of running and the high temps, got a pretty high HR on the run in.
Ten/K still eludes me though.
6 AM

paved running 22:41 intensity: (46 @1) + (9 @2) + (17:33 @3) + (4:13 @4) 2.0 mi (11:20 / mi) +30m 10:50 / mi
ahr:130 max:141 shoes: Asics 1000-5

Run home. High sun and 31C.

Wednesday Jul 24 #

6 AM

Road bike 36:56 [2] 5.32 mi (6:57 / mi) +49m 6:45 / mi

Reconnoitering the route to the new arena with Judy.

Tuesday Jul 23 #

3 AM

trail running warm up/down 12:18 intensity: (2:36 @0) + (6:47 @1) + (2:50 @2) + (5 @3) 0.75 mi (16:24 / mi) +14m 15:29 / mi
ahr:88 max:105 (injured) shoes: Inov-8 X-Talon

Calf getting better, no real pain at the start.

orienteering race 49:56 intensity: (22 @0) + (9 @1) + (53 @2) + (41:45 @3) + (4:29 @4) + (2:18 @5) **** 3.06 mi (16:19 / mi) +142m 14:16 / mi
ahr:126 max:155 13c shoes: Inov-8 X-Talon

Resolved to do better. The forest is much slower than Latvia, and less visibility. Still had one time of having to relocate.

Monday Jul 22 #

6 AM

trail running warm up/down 15:57 intensity: (21 @0) + (3:04 @1) + (1:47 @2) + (10:45 @3) 1.22 mi (13:05 / mi) +35m 12:00 / mi
ahr:110 max:128 (injured) shoes: Inov-8 X-Talon

Right calf warmed up ( Iwalked to the start with Judy, then back, then jogged back for my start) with lots of walking and jogging. It seemed OK at the start, and proved to be fine for the race, and afterwards.
Applying cold compress in the morning and evening seems to help a lot.
Also bought some calf compression, maybe helped...?

orienteering race 1:05:32 intensity: (13 @0) + (4:02 @1) + (6:44 @2) + (51:28 @3) + (2:30 @4) + (35 @5) **** 3.68 mi (17:49 / mi) +108m 16:19 / mi
ahr:118 max:146 13c shoes: Inov-8 X-Talon

Day 1, OK except for #9....missed just a little (50m.) but must have stumbled upon 5 other controls, relocated twice, just one of those days..

Sunday Jul 21 #

Event: ORingen
 

Exercises 5:00 [3]
(injured)

20/20heeldrops,15pushups,20situps,36hamballs

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