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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 22, 2022:

activity # timemileskm+m
  Road bike3 3:49:56 50.33(4:34) 81.0(2:50) 121
  orienteering3 2:39:49 6.24(25:37) 10.04(15:55) 1918c
  trail running5 2:31:54 10.62(14:18) 17.09(8:53) 329
  Mt Bike1 2:26:03 21.28(6:52) 34.25(4:16) 100
  Urban orienteering1 1:23:25 7.23(11:32) 11.64(7:10) 920c
  paved running2 1:12:42 5.16(14:05) 8.3(8:45) 13
  Exercises1 14:00
  Total14 14:17:49 100.86 162.32 59138c
  [1-5]14 13:23:47

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SaSuMoTuWeThFr

Friday Jul 22, 2022 #

11 AM

orienteering 1:02:58 [3] **** 2.44 mi (25:48 / mi) +19m 25:11 / mi
shoes: Icebug OLX

Ostuna with Judy
6 PM

Urban orienteering race (motion advanced) 1:23:25 [4] ** 7.23 mi (11:32 / mi) +9m 11:30 / mi
20c shoes: Asics GT-1000

Stockholm city orienteering in Kista. Sam and I did the 12Km. course...
Many blocks of apartments. Very few car made street running easy. Course consisted of 4 loops back to the start (control 4,8,14) and a map flip.

paved running warm up/down 14:30 [2] 1.18 mi (12:17 / mi) +9m 11:59 / mi
shoes: Asics GT-1000

Run to the start with Sam.

Thursday Jul 21, 2022 #

Event: Metrunner Stockholm City Race 2022
 
11 AM

Exercises (PT) 14:00 [1]

10reps
4 PM

Road bike 1:37:09 [3] 22.95 mi (4:14 / mi) +25m 4:13 / mi
shoes: Raleigh Technium

Across Lurbo bridge, Hammerskol, back across Flotsund and the river loop. Arena day 1&2 has tents up and finish chute. Day 3,4,5 , the finish chute .

Wednesday Jul 20, 2022 #

11 AM

trail running warm up/down 7:42 intensity: (12 @0) + (4:55 @1) + (2:35 @2) 0.55 mi (14:00 / mi)
ahr:96 max:106 shoes: Icebug OLX

orienteering 51:42 intensity: (1:16 @0) + (19:25 @1) + (11:10 @2) + (19:51 @3) **** 2.0 mi (25:51 / mi)
ahr:102 max:127 9c shoes: Icebug OLX

With Judy at Fafangorna. Made a big error on the easiest leg....
12 PM

trail running warm up/down 3:26 intensity: (20 @1) + (1:12 @2) + (1:54 @3) 0.26 mi (13:13 / mi)
ahr:108 max:119 shoes: Icebug OLX

5 PM

Road bike 50:15 [3] 11.6 mi (4:20 / mi) +34m 4:18 / mi
ahr:58 max:60 shoes: Raleigh Technium

through O Ringen village as Sam picked up her credentials, then the river loop. Mounted some extra effort when passed by a youngster (45?).

Tuesday Jul 19, 2022 #

10 AM

Road bike 1:22:32 [3] 15.78 mi (5:14 / mi) +62m 5:10 / mi
shoes: Raleigh Technium

River loop then downtown to pick up the training maps.
12 PM

trail running 51:17 intensity: (31 @0) + (1:23 @1) + (8:32 @2) + (38:57 @3) + (1:41 @4) + (13 @5) 4.06 mi (12:38 / mi) +62m 12:04 / mi
ahr:115 max:145 shoes: Asics GT-1000

running the Gula Stigen until I caught Judy.
4 PM

orienteering 45:09 [3] ***** 1.8 mi (25:05 / mi)
9c shoes: Icebug OLX

Ostuna with Judy..

Monday Jul 18, 2022 #

8 AM

trail running 31:45 intensity: (10:00 @0) + (20:32 @1) + (7 @2) + (1:06 @3) 1.83 mi (17:21 / mi) +4m 17:15 / mi
ahr:83 max:103 shoes: Saucony Kinvara TR

Morning run with Judy followintg the Trimtex MTB trail.
11 AM

Mt Bike long 2:26:03 intensity: (40:40 @0) + (1:13:54 @1) + (13:54 @2) + (17:35 @3) 21.28 mi (6:52 / mi) +100m 6:46 / mi
ahr:88 max:121

Vasa 30km trail with Sam. Always wear a helmet note....on a technical trail going downhill the front wheel went airborn, so when I turned the wheel, I went straight, using my head to stop on a tree....struck the very front of the helmet. Picked myself up and continued. Later inspection showed a slight mark on the helmet shell, but the foam was undented nor cracked. Legs tired but good practice for D2R2.

Sunday Jul 17, 2022 #

Event: OOcup/2022
 
6 PM

trail running 57:44 intensity: (56 @0) + (35:38 @1) + (20:01 @2) + (1:09 @3) 3.92 mi (14:44 / mi) +263m 12:11 / mi
ahr:97 max:109 shoes: Saucony Kinvara TR

Evening run with Judy at Hogbo Bruk.

Saturday Jul 16, 2022 #

2 PM

paved running 58:12 intensity: (27 @0) + (19:34 @1) + (24:08 @2) + (14:03 @3) 3.98 mi (14:37 / mi) +4m 14:35 / mi
ahr:102 max:124 shoes: Asics GT-1000

with Judy

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