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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 8, 2021:

activity # timemileskm+m
  trail running4 2:15:32 9.64(14:03) 15.52(8:44) 189
  orienteering2 1:58:06 7.87(15:00) 12.66(9:19) 8918c
  paved running2 1:37:56 6.64(14:45) 10.69(9:10) 342
  Total6 5:51:34 24.15(14:33) 38.87(9:03) 62018c
  [1-5]6 5:50:33

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Monday Nov 8, 2021 #

2 PM

trail running 58:41 intensity: (14 @0) + (6:48 @1) + (15:21 @2) + (35:06 @3) + (1:12 @4) 4.0 mi (14:40 / mi) +1m 14:39 / mi
ahr:114 max:143 shoes: Salamon SpeedCross 3

with Judy on the Gula Stigen

Sunday Nov 7, 2021 #

Event: DVOA Rodney Scout Reservation - NRE
 
4 AM

orienteering race (Kort) 44:56 intensity: (3 @0) + (42 @1) + (1:19 @2) + (37:41 @3) + (4:36 @4) + (35 @5) **** 2.47 mi (18:12 / mi) +33m 17:28 / mi
ahr:127 max:152 shoes: Inov 8 OROC 280

Interval start short race. No rain but wet woods and 4C. Although 2 vets joined up, I lead into all the controls, (even when I missed) so I was navigating pretty well.

Saturday Nov 6, 2021 #

Event: DVOA Bellevue State Park - NRE
 
Event: Long and Short Karlstad
 
11 AM

orienteering race (7.2Km.) 1:13:10 intensity: (13 @0) + (5 @1) + (5 @2) + (30:04 @3) + (23:02 @4) + (19:41 @5) **** 5.4 mi (13:33 / mi) +56m 13:07 / mi
ahr:139 max:155 18c shoes: Inov 8 OROC 280

Mass start, for Masters and veterans at 11:45 , everyone to the same first control. A 2 loop butterfly at #6. Without the others I would have been slower. I took some different routes to some of the controls, but every time the other M70s would appear at or near the control, and that helped a lot...I was faster running than the group I was with, so could catch up if I missed a bit, and in the end the last 4 legs were street running, and was able to pull away from the others. A really nice experience with other veterans, plus talking to some folks I haven't seen in awhile.
5th of 15, 7 minutes back.

Friday Nov 5, 2021 #

12 PM

trail running 40:00 [2] 4.0 km (10:00 / km)
shoes: Salamon SpeedCross 3

with Judy at national park. Very wet swamp crossings, but also some amazingly open and lovely woods along eskers. Then a walk with Ella in the carriage so she could snooxe, but she didn't.

Thursday Nov 4, 2021 #

3 PM

paved running 55:17 intensity: (31 @0) + (21:45 @1) + (8:38 @2) + (24:23 @3) 3.78 mi (14:38 / mi) +253m 12:06 / mi
ahr:103 max:122 shoes: Salamon SpeedCross 3

with Judy to the radio tower, on the way down Sam caught us.

trail running tempo (threshold) 24:09 intensity: (15 @1) + (50 @2) + (5:29 @3) + (11:16 @4) + (6:19 @5) 2.36 mi (10:14 / mi) +129m 8:45 / mi
ahr:138 max:151 shoes: Salamon SpeedCross 3

On my own onto the XC trails. Wonderful running, hilly but smooth trails, mostly on the lit trails.

paved running warm up/down 4:43 intensity: (45 @1) + (2:23 @2) + (1:35 @3) 0.35 mi (13:29 / mi)
ahr:104 max:112 shoes: Salamon SpeedCross 3

Finished at the parking area and jog slowly home.

Wednesday Nov 3, 2021 #

2 PM

paved running 17:54 [3] 1.1 mi (16:17 / mi) +55m 14:06 / mi
shoes: Salamon SpeedCross 3

with Judy to Kalhyttan , the sport and fritidsarena near our rental house( in Filipstad) . and onto the roller ski path. It has a 5k roller ski track, quite afew km. of MTB trails, lots of Nordic trails with snow making, disc golf, outdoor gym, and changing rooms, and of course a cafe (I think closed ) .

trail running 12:42 [3] 0.8 mi (15:53 / mi) +58m 12:57 / mi
shoes: Salamon SpeedCross 3

on the MTB trail for a bit

paved running 20:02 [2] 1.41 mi (14:13 / mi) +34m 13:13 / mi
shoes: Salamon SpeedCross 3

Back onto the roller trail and home.

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