Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Jul 30, 2016:

activity

time

miles

orienteering

3:58:01

17.24

(13:48)

27.75

(8:35)

755

54c

trail running

2:10:44

11.15

(11:44)

17.94

(7:17)

248

paved running

1:45:12

8.91

(11:49)

14.33

(7:20)

206

34c

Total

7:53:57

37.3

(12:42)

60.03

(7:54)

1209

88c

1:39

0:00

» now

Friday Jul 29, 2016 #

2 AM

trail running warm up/down 13:24 [3] 1.13 mi (11:51 / mi) +10m 11:32 / mi
ahr:118 max:160 shoes: Icebug Celeritas

orienteering race 46:10 [4] ***** 3.03 mi (15:14 / mi) +173m 12:56 / mi
ahr:128 max:153 11c shoes: Icebug Celeritas

An excellent course, which I managed as best I could, but lost a few places to 31st overall.

Thursday Jul 28, 2016 #

Note

https://www.facebook.com/photo.php?fbid=1015376334...

4 AM

orienteering race 39:59 [3] 2.98 mi (13:25 / mi) +74m 12:27 / mi
ahr:124 max:144 10c shoes: Icebug Celeritas

28th today and 29th overall at this point.
What to wear was the question of the morning. Rain on and off, a stiff breeze with temps around 13C. Had to stand in line for about 10 minutes and then a 10 minute chair lift ride made for a chilly start. Did jumping jacks in the lift station, then ran around until the rain started pouring. Timed it to the call up with a minute to spare.
Hit a deep hole on the way to one, up to my crotch, then some careful running across the open marshes before a long leg into a brisk headwind before getting over the ridge to the end.
Pretty accurate the whole way with the biggest error drifting too low contouring to the finish control.

trail running warm up/down 9:32 [2] 0.62 mi (15:22 / mi)
ahr:88 max:107 shoes: Icebug Celeritas

Downhill to the download (and everyone else's finish) from the remote finish.

11 AM

paved running 35:12 [3] 3.2 mi (11:00 / mi) +149m 9:37 / mi
ahr:123 max:192 shoes: Icebug Celeritas

Late afternoon run.
30jacknifes, 30second side planks.

Wednesday Jul 27, 2016 #

Note

First 3 days of O ringen maps.
Day 1 was the northernmost, the D65 courses.

4 AM

orienteering 30:45 [3] 2.25 mi (13:40 / mi) +114m 11:48 / mi
ahr:113 max:172 6c shoes: Saucony Kinvara TR

Sprint training at Taladagen, with Sam, site of their 2008 WC Oringen.

10 AM

trail running long 1:09:00 [3] 6.05 mi (11:24 / mi) +98m 10:51 / mi
ahr:112 max:164 shoes: Saucony Kinvara TR

Out with Jude and Hill, then back with Jude and then on my own. Got really wet feet on the snowmobile trail.
20 jackknifes, 15 pushups

Tuesday Jul 26, 2016 #

3 AM

orienteering race 33:04 [3] 2.35 mi (14:04 / mi) +91m 12:34 / mi
ahr:123 max:150 10c shoes: Saucony Kinvara TR

Middle, that really wasn't. All the other courses I saw were pretty decent middles, but ours was quite easy, only 1, maybe 2 technical controls.
29th place

Monday Jul 25, 2016 #

6 AM

orienteering race 45:26 [3] ***** 3.38 mi (13:26 / mi) +214m 11:14 / mi
8c shoes: Inov-8 OROC 340

Some really technical controls today, bobbled the first one , but got the second one at a walk. Overall better today in the results despite slower per K time.

Sunday Jul 24, 2016 #

11 AM

trail running warm up/down 16:28 [3] 1.22 mi (13:31 / mi) +93m 10:56 / mi
ahr:97 max:136 shoes: Inov-8 OROC 340

orienteering race (Etappe 1) 42:37 [3] 3.25 mi (13:07 / mi) +89m 12:05 / mi
ahr:132 max:157 9c shoes: Inov-8 OROC 340

Some good some not so good. Most frustrating was the second to last "yellow" control, which I wasted 2 minutes on.
Slow going over the lumpy and soft ground.

Saturday Jul 23, 2016 #

Event: O-Ringen 2016

11 AM

trail running 22:20 [2] 2.13 mi (10:29 / mi) +47m 9:49 / mi
ahr:109 max:172 shoes: Saucony Kinvara TR

With Hill and Sam to find they way to the bus for tomorrow.

Friday Jul 22, 2016 #

10 AM

paved running warm up/down 14:36 [2] 1.18 mi (12:23 / mi) +23m 11:41 / mi
ahr:102 max:142 shoes: Saucony Kinvara TR

paved running (Sprint) 33:20 [3] *** 2.86 mi (11:39 / mi) +29m 11:18 / mi
ahr:112 max:126 22c shoes: Saucony Kinvara TR

Sprint training in Uppsala, Savja with Jude Sam and Hill.
Running easy.

paved running warm up/down 22:04 [2] ** 1.67 mi (13:14 / mi) +5m 13:07 / mi
ahr:100 max:119 12c shoes: Saucony Kinvara TR

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