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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Aug 4, 2019:

activity # timemileskm+m
  Road bike6 9:12:43 110.73(4:59) 178.21(3:06) 1024
  trail running6 4:47:57 19.2(15:00) 30.9(9:19) 417
  orienteering2 3:13:55 7.11(27:16) 11.44(16:57) 46934c
  paved running1 55:52 3.69(15:08) 5.94(9:24) 59
  Exercises2 21:00
  Total16 18:31:27 140.73 226.49 196734c
  [1-5]16 14:50:43
averages - sleep:7 weight:148lbs

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Sunday Aug 4, 2019 #

Event: Swiss O Week Gstaad 2019
 
4 AM

paved running 55:52 [3] 3.69 mi (15:08 / mi) +59m 14:26 / mi
shoes: Asics 1000-5

with Judy AND Sofie
8 AM

Road bike 2:38:26 intensity: (28:31 @0) + (1:01:42 @1) + (24:07 @2) + (37:49 @3) + (2:25 @4) + (3:52 @5) 36.58 mi (4:20 / mi) +323m 4:13 / mi
ahr:99 max:224

Saturday Aug 3, 2019 #

Exercises 1:00 [3]

20/20 heeldrops
4 AM

trail running 58:40 intensity: (43 @0) + (49:43 @1) + (4:31 @2) + (3:21 @3) + (17 @4) + (5 @5) 3.98 mi (14:44 / mi) +60m 14:05 / mi
ahr:95 max:146 weight:146lbs shoes: Asics 1000-5

with Judy
9 AM

Road bike 1:06:44 [2] 7.7 mi (8:40 / mi) +50m 8:30 / mi

To Victoria's Kafe for Fika with Judy, pulling the trailer with Sofie.

Friday Aug 2, 2019 #

6 AM

orienteering 2:24:52 intensity: (1:39:25 @0) + (25:26 @1) + (4:03 @2) + (15:58 @3) **** 4.35 mi (33:18 / mi) +282m 27:44 / mi
ahr:77 max:121 21c shoes: Icebug OLX

Another 21 stakes put in for me. with Ross,Sam, Johan and I, we have all 80 of them done!

Thursday Aug 1, 2019 #

4 AM

trail running 1:03:28 intensity: (2:18 @0) + (46:29 @1) + (12:25 @2) + (2:16 @3) 4.1 mi (15:29 / mi) +77m 14:38 / mi
ahr:95 max:113 shoes: Asics 1000-5

with Judy
9 AM

Road bike 2:17:43 intensity: (1:12:04 @0) + (47:44 @1) + (7:33 @2) + (9:10 @3) + (27 @4) + (45 @5) 24.93 mi (5:31 / mi) +228m 5:22 / mi
ahr:82 max:217

with Judy...a double today, maybe was a bit more than should have done...but good D2R2 training.

Wednesday Jul 31, 2019 #

Exercises (Ballista routine) 20:00 [1]
weight:150lbs

+ 15 pushups, 25 situps, 40 hamballs, 20/20 heeldrops
4 AM

trail running 1:00:25 intensity: (58 @0) + (51:56 @1) + (2:29 @2) + (3:14 @3) + (1:16 @4) + (32 @5) 3.97 mi (15:13 / mi) +65m 14:29 / mi
ahr:94 max:178 shoes: Asics 1000-5

Gula Stigen with Judy
10 AM

Road bike 1:26:02 intensity: (4:12 @0) + (15:18 @1) + (9:42 @2) + (51:13 @3) + (1:56 @4) + (3:41 @5) 20.03 mi (4:18 / mi) +242m 4:08 / mi
ahr:123 max:224

Nice ride before dinner. Temps are literally half (15 vs 30) of what they were a week ago at O Ringen.

Tuesday Jul 30, 2019 #

9 AM

trail running 56:11 intensity: (1:43 @0) + (39:03 @1) + (14:15 @2) + (1:10 @3) 3.98 mi (14:07 / mi) +59m 13:30 / mi
ahr:96 max:108 shoes: Asics 1000-5

Gula Stigen with Judy

Monday Jul 29, 2019 #

2 AM

Road bike 1:15:48 intensity: (10:14 @0) + (33:14 @1) + (15:13 @2) + (17:07 @3) 17.49 mi (4:20 / mi) +181m 4:12 / mi
ahr:95 max:122 weight:148lbs

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
3 AM

trail running 31:11 [3] 1.83 mi (17:02 / mi) +84m 14:55 / mi
shoes: Asics 1000-5

Morning run with Ross to the nearby lake.

Saturday Jul 27, 2019 #

Road bike 28:00 [3] 4.0 mi (7:00 / mi)

Ride to and from arena, watch battery low so saving it for the competition.
5 AM

trail running warm up/down 18:02 intensity: (4 @0) + (2:26 @1) + (4:27 @2) + (11:05 @3) 1.34 mi (13:27 / mi) +72m 11:32 / mi
ahr:108 max:120 slept:7.0 shoes: Inov-8 X-Talon

orienteering race 49:03 intensity: (32 @0) + (13 @1) + (46 @2) + (42:47 @3) + (2:38 @4) + (2:07 @5) **** 2.76 mi (17:46 / mi) +187m 14:41 / mi
ahr:124 max:159 13c shoes: Inov-8 X-Talon

Chase start from 40th place, my first day at 87th really cost me, but I have not had any even near perfect runs this week Bumbled at the start up the wrong trail,, but biggest error was going to the wrong hill at number 6. I did , however, post the fastest splits on the 2 easy legs at the end and in the chute....so, I can run fast, just have to learn how to orienteer now.

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