Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Jul 29, 2017:

	activity	#	time	miles		km		+m
	Road bike	8	8:18:21	95.57	(5:13)	153.81	(3:14)	1139
	trail running	5	2:59:21	14.66	(12:14)	23.6	(7:36)	154
	Mt Bike	2	2:44:05	23.52	(6:59)	37.85	(4:20)	327
	paved running	1	19:08	1.31	(14:36)	2.11	(9:05)	104
	Total	15	14:20:55	135.06	(6:22)	217.37	(3:58)	1724
	[1-5]	14	12:01:54
averages - sleep:8.5

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Saturday Jul 29, 2017 #

Event: Canada 150 Orienteering Festival

10 AM

Mt Bike long 2:28:26 21.51 mi (6:54 / mi) +285m 6:38 / mi
ahr:79 max:114

With Judy and Sam after a buffet breakfast.

1 PM

Mt Bike 15:39 2.01 mi (7:47 / mi) +42m 7:19 / mi
ahr:84 max:129 (sick)

to pick the wild blueberries spotted on the ride.

Friday Jul 28, 2017 #

9 AM

Road bike 18:13 [0] 3.2 mi (5:42 / mi) +1m 5:41 / mi
(sick)

with Jude to pick up the rental car.
Sore throat this morning.

Thursday Jul 27, 2017 #

10 AM

trail running 33:43 2.66 mi (12:41 / mi) +11m 12:31 / mi
ahr:109 max:131 (injured) shoes: Saucony Kinvara TR

Run with Jude and Sam. Tendon sore but warmed up.
15pushups, 45heeldrops,20situps.

12 PM

Road bike long 2:02:31 27.6 mi (4:26 / mi) +389m 4:15 / mi
ahr:113 max:251

Same ride as Sunday (without the navigation errors) with Judy. Beautiful weather.

Wednesday Jul 26, 2017 #

10 AM

Road bike 44:26 [1] 4.99 mi (8:54 / mi) +43m 8:40 / mi
slept:8.5

Judy, Sam and I bike over to see the new house and neighborhood.

11 AM

trail running 42:27 3.61 mi (11:46 / mi) +12m 11:39 / mi
ahr:111 max:145 shoes: Saucony Kinvara TR

Run with Judy and Sam, and a bit more on my own. Butt tendon feeling sore but manageable.
45 heeldrops. 10 sidestep ups.

2 PM

Note

Eighty minutes walk to Café Linne to meet with Jude and Sam for Fika.

6 PM

trail running 25:25 2.14 mi (11:51 / mi) +57m 10:57 / mi
ahr:110 max:132 shoes: Saucony Kinvara TR

Second run of the day to get to 5 miles for the day.

Tuesday Jul 25, 2017 #

6 PM

Road bike 48:16 [3] 9.8 mi (4:56 / mi) +97m 4:47 / mi

Bike over to Biltema for some more bike accessories.

Monday Jul 24, 2017 #

Event: OOcup/2017

Event: 8. Uslarer 5-Tage -OL

11 AM

Road bike 43:19 [1] 3.54 mi (12:14 / mi) +62m 11:36 / mi

Bike tour of Stockholm with Judy and Sam. Four of us on wooden oak bikes attracted lots of attention.

C • Wooden oak bikes? 1

8 PM

trail running 43:46 3.5 mi (12:30 / mi) +74m 11:44 / mi
ahr:109 max:126 shoes: Saucony Kinvara TR

A test of the left leg, which went pretty well. A bit of soreness in the butt tendon, hamstring operated mostly OK, but lack of co ordination is frustrating. I have to keep consciously thinking about landing on my forefoot and lifting my knee.

Sunday Jul 23, 2017 #

3 PM

Road bike long 2:16:06 31.19 mi (4:22 / mi) +332m 4:13 / mi
ahr:110 max:206

A ride that Sam had done last year. I had it on a phone to navigate, but went off course several times, and turned a 24 mile ride to a 50K.
About 20% bike paths, the rest on quite empty roads through farmland and tiny villages. Pretty flat land bordering on boring at times.

Saturday Jul 22, 2017 #

Event: O-Ringen

11 AM

paved running 19:08 [1] 1.31 mi (14:36 / mi) +104m 11:43 / mi
shoes: Saucony Kinvara TR

Easy run with Jude. Left leg feeling weak.

Road bike 26:50 [2] 4.36 mi (6:09 / mi) +126m 5:39 / mi

Ride with Jude towards the river.

Friday Jul 21, 2017 #

1 PM

Road bike 58:40 [2] 10.89 mi (5:23 / mi) +89m 5:15 / mi

Ride to Biltma to pick up some bike parts and tools. Lost my way a few times but figured it out without consulting the map or phone ;-)

5 PM

trail running 34:00 [1] 2.75 mi (12:22 / mi)
shoes: Saucony Kinvara TR

Afternoon run with Sam and Jude in Nasten to the top of the king's mound

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