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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending May 21, 2012:

activity # timemileskm+m
  orienteering5 3:51:28 16.87(13:43) 27.15(8:32) 39447 /60c78%
  trail running7 3:48:50 19.17(11:56) 30.85(7:25) 319
  Total7 7:40:18 36.04(12:46) 58.0(7:56) 71347 /60c78%
  [1-5]7 7:09:25
averages - sleep:9

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Sunday May 20, 2012 #

9 AM

trail running warm up/down 18:09 intensity: (3 @0) + (1:28 @1) + (11:13 @2) + (5:25 @3) 1.54 mi (11:47 / mi) +62m 10:28 / mi
ahr:123 max:141

trail running warm up/down 3:38 intensity: (2:11 @1) + (1:27 @2) 0.26 mi (14:07 / mi) +3m 13:38 / mi
ahr:109 max:126

orienteering race 36:46 intensity: (12 @0) + (24 @1) + (6:20 @2) + (28:12 @3) + (1:38 @4) **** 3.2 mi (11:29 / mi) +68m 10:47 / mi
ahr:136 max:153 spiked:14/14c shoes: Icebug Celeritas

Best yet run. Typical woods as yesterday, but wetter. Avoided distraction from others. Decent finish result, 18th.

Saturday May 19, 2012 #

10 AM

trail running warm up/down 11:01 intensity: (3:28 @0) + (5:41 @1) + (1:52 @2) 0.86 mi (12:49 / mi) +13m 12:14 / mi
ahr:103 max:115 shoes: Icebug Celeritas

orienteering race 28:29 intensity: (20 @0) + (5 @1) + (4:03 @2) + (20:51 @3) + (3:10 @4) **** 2.27 mi (12:33 / mi) +126m 10:42 / mi
ahr:137 max:158 spiked:14/14c shoes: Icebug Celeritas

Terrain much more like northeast US, boulders, rocks of various sizes, quite a few trails. Had a good run, no mistakes, but winner was 23 minutes! Hard to figure how I could get that fast.
C • Calf strain 2

Friday May 18, 2012 #

10 AM

trail running warm up/down 15:11 intensity: (3:20 @0) + (1:11 @1) + (6:28 @2) + (3:15 @3) + (57 @4) 1.28 mi (11:52 / mi)
ahr:122 max:157 shoes: Icebug Celeritas

To the start.

orienteering race 53:04 intensity: (20 @0) + (10 @1) + (14:38 @2) + (36:47 @3) + (1:09 @4) ***** 3.59 mi (14:47 / mi) +63m 14:01 / mi
ahr:132 max:151 spiked:10/11c shoes: Icebug Celeritas

Had a good run , except for one control. Did all the tough short controls well, then blew a compass leg into a flat featureless area with lots of controls on indistguishable features. Had to go back to relocate. Careful to read hills the second time and nailed it, but lost over 5 minutes.
Terrain very negative, extremely difficult to read the maps, lots of rough open covered with small rocks and tree slash, rutted from heavy equipment. Quite ugly actually.

trail running 13:29 intensity: (1:00 @0) + (2:03 @1) + (9:35 @2) + (51 @3) 0.94 mi (14:21 / mi) +64m 11:50 / mi
ahr:116 max:133

Thursday May 17, 2012 #

11 AM

trail running warm up/down 2:49 [2] 0.24 mi (11:45 / mi)
shoes: Montrail Hurricane Ridge Gore

Went to the start with Jude to see how it operated. Getting familiar with Swedish start procedure.

trail running warm up/down 17:04 intensity: (8:47 @0) + (1:54 @1) + (4:57 @2) + (57 @3) + (29 @4) 1.18 mi (14:28 / mi) +28m 13:28 / mi
ahr:108 max:150 shoes: Icebug Celeritas

Jog to the start.

orienteering race 57:47 intensity: (8 @0) + (7 @1) + (1:50 @2) + (37:27 @3) + (18:15 @4) ***** 4.53 mi (12:45 / mi) +79m 12:06 / mi
ahr:142 max:156 spiked:9/11c shoes: Icebug Celeritas

Had a good run, except for 2 controls...........
Both essentially involved distractingly following another runner.

trail running warm up/down 14:08 intensity: (10 @0) + (41 @1) + (8:55 @2) + (4:22 @3) 1.08 mi (13:05 / mi) +66m 11:00 / mi
ahr:124 max:134 shoes: Icebug Celeritas

A long run from the finish to the download area.

Wednesday May 16, 2012 #

Note

After the Sprint quali we stopped at some tourist venues on the road back to Mora.
First stop was for fika at a highly recommended spot.
Fika

The local Dalarna, icon is the horse, they sell many sizes, priced from $30 to $600 !
Dalarna_horses4sale (2)

Sam and Ross got a ride on this one.
S&R on horse

Tuesday May 15, 2012 #

5 PM

trail running 1:27:21 intensity: (3:56 @0) + (12:00 @1) + (20:19 @2) + (35:35 @3) + (15:31 @4) 8.49 mi (10:17 / mi) +57m 10:05 / mi
ahr:130 max:151 shoes: Asics 1140

Starting out together with Jude. We passed 2 girls doing hill repaeats on a sandy trail at the ski center along the Vasaloppet trail. You may have seen videos of people doing hills. They jog up, then down.
Not these Swedish girls. Full out sprint, sand flying off their heels.
Now that's how we do hill repeats.

Then I went on my own, pushed the pace up to threshold. The calf was good, and the faster pace was quite easy. Lots of rest I guess.
Many others out on the trails.
C • Socks? 2

Monday May 14, 2012 #

Event: EOC 2012
 
3 PM

trail running 32:16 intensity: (1:39 @0) + (19:22 @1) + (6:10 @2) + (2:43 @3) + (2:22 @4) 2.46 mi (13:07 / mi) +19m 12:49 / mi
ahr:110 max:160 shoes: Icebug Celeritas

With Jude, Forerunner died along the way.

Sunday May 13, 2012 #

9 AM

Note
slept:9.0

Despite waking a few times, and feeling groggy this morning, got a good amount of sleep. Was a frosty night, literally, but we have electric heat.
Meet up with the US & Canadian team at 10 am and drive to the model map at Amatjarn for arena Skattungbyn. Lots of teams there, I felt rather older. Maybe most EOC tour competitors have not arrived yet . We were using maps
Goteborg 2012 051provided for the Teams.(thanks Robbie for the map HTML)

First order of the day, Mother's day.
valkommen

Another big notice for me is the huge variety of interesting cars. Renault and Peugeot, not seen in the states since 1991, and lots of diesel Volvos
, small BMW wagons, even bubo has a nice Toyotawagon unavailable in NA.

In the afternoon we took a walk around downtown Mora. All the shops were closed, Sunday, as it used to be in th USA.
Morachurch

An icon of Dalarna
horse
Borrowed the rental car and went to Willys for some dessert food. Bought some more mandelkubb, which we had discovered in Uppsala.
Dinner by Ross.
dinner
In the background through the window is the finish line of the Vasaloppet.

It is so great to be seeing Sam and Ross again. Skype is nice, but hugs are better.
11 AM

trail running warm up/down 13:44 intensity: (3:32 @0) + (2:17 @1) + (1:50 @2) + (1:22 @3) + (2:04 @4) + (2:39 @5) 0.84 mi (16:21 / mi) +7m 15:56 / mi
ahr:123 max:171

orienteering 55:22 intensity: (3:58 @0) + (16:04 @1) + (32:26 @2) + (2:54 @3) ***** 3.28 mi (16:53 / mi) +58m 16:00 / mi
ahr:112 max:138 10c

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