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Training Log Archive: coach

In the 8 days ending Jul 17, 2021:

activity # timemileskm+m
  Road bike4 4:03:22 41.94(5:48) 67.5(3:36) 3582
  trail running5 2:41:20 13.09(12:20) 21.07(7:40) 5457
  orienteering2 1:33:36 5.02(18:39) 8.08(11:35) 72624 /28c85%
  paved running4 1:33:21 7.56(12:21) 12.17(7:40) 230
  Total12 9:51:39 67.61(8:45) 108.81(5:26) 999424 /28c85%
  [1-5]12 8:35:44

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Saturday Jul 17, 2021 #

9 AM

paved running 40:43 intensity: (49 @0) + (1:23 @1) + (3:03 @2) + (35:28 @3) 3.58 mi (11:22 / mi) +194m 9:44 / mi
ahr:116 max:132

Friday Jul 16, 2021 #

9 AM

trail running 35:02 intensity: (1:28 @0) + (26:59 @1) + (5:41 @2) + (54 @3) 2.56 mi (13:41 / mi) +2341m 3:34 / mi
ahr:93 max:108 shoes: Asics 1000-5

short run with Judy before......
10 AM

Road bike 45:02 [3] 7.29 mi (6:11 / mi) +3268m 2:35 / mi
shoes: Raleigh

..biking downtown for nice lunch with family.
3 PM

paved running 10:43 intensity: (6 @0) + (1:07 @1) + (2:37 @2) + (6:53 @3) 0.92 mi (11:39 / mi) +2m 11:34 / mi
ahr:107 max:118 shoes: Saucony Kinvara TR

To the trails in Nasten.

trail running 1:02:38 intensity: (12 @0) + (7:23 @1) + (7:48 @2) + (47:15 @3) 5.08 mi (12:20 / mi) +485m 9:30 / mi
ahr:112 max:129 shoes: Saucony Kinvara TR

Love running the trails here. Mostly on the Linne red trail.
4 PM

paved running 11:15 intensity: (26 @1) + (1:29 @2) + (9:20 @3) 0.92 mi (12:13 / mi) +30m 11:06 / mi
ahr:110 max:121 shoes: Saucony Kinvara TR

Back home, to be met with the haul of berries the family gathered.

Thursday Jul 15, 2021 #

11 AM

Road bike 41:38 [2] 9.06 mi (4:36 / mi) +32m 4:33 / mi
shoes: Raleigh

with Judy along river and meet family at lake for a swim.

Road bike 17:26 [3] 2.74 mi (6:22 / mi) +94m 5:45 / mi
shoes: Raleigh

5 PM

trail running 30:32 intensity: (13 @0) + (38 @1) + (38 @2) + (12:03 @3) + (8:46 @4) + (8:14 @5) 3.11 mi (9:49 / mi) +147m 8:33 / mi
ahr:134 max:152 shoes: Asics 1000-5

2nd day of Swedish heat wave, 30C.

Wednesday Jul 14, 2021 #

9 AM

Road bike 42:59 intensity: (3:32 @0) + (9:49 @1) + (7:59 @2) + (21:39 @3) 10.71 mi (4:01 / mi) +27m 3:59 / mi
ahr:104 max:131 shoes: Raleigh

Around the river loop.

Road bike 48:18 intensity: (34:44 @0) + (11:06 @1) + (1:08 @2) + (1:20 @3) 6.18 mi (7:49 / mi) +93m 7:28 / mi
ahr:73 max:105 shoes: Raleigh

with the family to swim. Had some trail riding along the lake.
1 PM

Road bike 47:59 intensity: (30:24 @0) + (13:58 @1) + (1:20 @2) + (2:17 @3) 5.96 mi (8:03 / mi) +68m 7:47 / mi
ahr:76 max:117 shoes: Raleigh

home on a flatter route.

Tuesday Jul 13, 2021 #

7 AM

paved running 30:40 intensity: (3:40 @0) + (26:33 @1) + (27 @3) 2.14 mi (14:20 / mi) +4m 14:14 / mi
ahr:87 max:99 shoes: Asics 1000-5

Early run with Judy around Kalmar, rushed inside twice to shelter from the heavy rains, of course, was clearing as we returned to the hotel.

Sunday Jul 11, 2021 #

Event: Fin5 Orienteering Week ***2021***
 
Event: Junior World Orienteering Championship 2021
 

Note

Sofie zoomed through her course in about 20 minutes!
Bana map

9 AM

trail running warm up/down 19:14 intensity: (29 @0) + (6:53 @1) + (4:12 @2) + (7:06 @3) + (34 @4) 1.32 mi (14:34 / mi) +56m 12:53 / mi
ahr:107 max:142 shoes: Inov-8 X-Talon

orienteering race 44:27 intensity: (11 @1) + (58 @2) + (40:32 @3) + (2:07 @4) + (39 @5) **** 2.47 mi (18:00 / mi) +224m 14:02 / mi
ahr:126 max:146 spiked:13/14c shoes: Inov-8 X-Talon

Jarnvik day2 H70

Cut my thumb crossing the barbed wire leaving 11, will blame that for executing poorly on 12.

Saturday Jul 10, 2021 #

9 AM

trail running warm up/down 13:54 intensity: (13 @0) + (2:26 @1) + (6:24 @2) + (4:51 @3) 1.02 mi (13:37 / mi) +2427m 1:37 / mi
ahr:105 max:131 shoes: Inov-8 X-Talon

to the start with Judy.

orienteering race 49:09 intensity: (5 @0) + (10 @1) + (23 @2) + (44:19 @3) + (4:12 @4) ***** 2.55 mi (19:16 / mi) +501m 11:58 / mi
ahr:126 max:142 spiked:11/14c shoes: Inov-8 X-Talon

Local event by Stigmannen Karshamns OK, about 1000 entrants, spread over 3 start blocks of your choosing. Typical lumpy, rocky terrain, had to be right on to get the controls, which were close together in places.

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