Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 19 days ending Aug 22, 2016:

activity	#	time	miles		km		+m
orienteering	9	5:18:59	24.04	(13:16)	38.68	(8:15)	380	74c
trail running	5	2:38:54	13.85	(11:28)	22.3	(7:08)	230
paved running	4	2:32:11	10.47	(14:32)	16.85	(9:02)	146
Road bike	1	1:21:23	7.82	(10:24)	12.59	(6:28)	90
Total	16	11:51:27	56.18	(12:40)	90.41	(7:52)	846	74c
[1-5]	16	11:26:42

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Monday Aug 22, 2016 #

9 AM

paved running 38:06 [1] 2.59 mi (14:43 / mi) +36m 14:06 / mi
shoes: Saucony Kinvara TR

Morning run with Jude in Stromstad.

Sunday Aug 21, 2016 #

12 PM

orienteering race (Middle) 40:00 [4] 2.96 mi (13:31 / mi) +57m 12:45 / mi
ahr:127 max:154 14c shoes: Inov-8 OROC 340

Somewhat a longer version of yesterday. More difficult terrain, finishing on the streets with simple navigation.
Lack of confidence on #2 had me wavering and changing my plan, which lead me to #3, fortunately only about 50 meters from 2.
Too safe and long route to 4 lost some more time.

Saturday Aug 20, 2016 #

Event: CNYO Regaine - Letchworth State Park East

Event: WOC 2016

Event: Rocky Orienteering Circus

11 AM

trail running warm up/down 2:08 [2] 0.2 mi (10:56 / mi)
shoes: Saucony Kinvara TR

orienteering race (Sprint ROC day1) 17:07 [4] *** 1.8 mi (9:31 / mi) +36m 8:57 / mi
20c shoes: Saucony Kinvara TR

After the sprint Quali, we ran a sprint from the arena. Unlike the WOC sprint, the ROC sprint had many controls in terrain, as I noted at the start on my clue sheet, the first 10 controls were all terrain features, boulder, depression, etc.
Ran well with only one hesitation on choosing a route. Seventh for the day.

Thursday Aug 18, 2016 #

9 AM

Road bike 1:21:23 [1] 7.82 mi (10:24 / mi) +90m 10:03 / mi

Borrowed bikes from the hotel and road the rec path in Uddevalla with Jude.

Tuesday Aug 16, 2016 #

8 AM

trail running 35:59 [2] 2.6 mi (13:50 / mi) +63m 12:52 / mi
shoes: Saucony Kinvara TR

Morning run with Jude before driving to Goteborg.

Monday Aug 15, 2016 #

12 PM

trail running 1:36:02 [3] 10.01 mi (9:35 / mi) +154m 9:09 / mi
ahr:120 max:159 shoes: Saucony Kinvara TR

A nice long run, late in the day, on a rail trail out of Uppsala.

Saturday Aug 13, 2016 #

4 AM

orienteering race 56:56 [4] 4.66 mi (12:13 / mi) +80m 11:36 / mi
ahr:137 max:162 shoes: Icebug Celeritas

3rd in B final

Thursday Aug 11, 2016 #

3 AM

trail running warm up/down 7:31 [0] 0.4 mi (18:37 / mi) +6m 17:47 / mi
ahr:84 max:100

orienteering race (quali 2) 51:41 [4] 3.98 mi (12:59 / mi) +53m 12:28 / mi
ahr:134 max:160 shoes: Icebug Celeritas

11th in heat, missing the A final by 42seconds.

Wednesday Aug 10, 2016 #

3 AM

trail running warm up/down 17:14 [0] 0.64 mi (26:51 / mi) +7m 25:58 / mi
ahr:81 max:133

orienteering race (quali 1) 57:31 [4] 3.62 mi (15:53 / mi) +67m 15:01 / mi
ahr:131 max:159 shoes: Icebug Celeritas

21st in heat.

Tuesday Aug 9, 2016 #

3 AM

orienteering 49:42 [2] *** 2.8 mi (17:44 / mi) +12m 17:30 / mi
10c shoes: Icebug Celeritas

Long model training.

Monday Aug 8, 2016 #

3 AM

orienteering race (sprint final) 16:40 [4] **** 1.48 mi (11:16 / mi) +24m 10:43 / mi
ahr:138 max:188 15c shoes: Saucony Kinvara TR

A nice course, which I executed nearly perfect, but too slow to really contend for a top 30 spot. Lost time at one control when it appeared, to me, that the next control was inside an inaccessible area.

8 AM

paved running 58:52 [1] 3.89 mi (15:08 / mi) +32m 14:45 / mi
shoes: Saucony Kinvara TR

Exploring outside the old town with Jude.

Sunday Aug 7, 2016 #

1 AM

paved running 17:14 [1] 0.94 mi (18:20 / mi) +10m 17:45 / mi
ahr:100 max:160 shoes: Saucony Kinvara TR

3 AM

orienteering race (sprint quali) 13:41 [4] *** 1.51 mi (9:04 / mi) +19m 8:43 / mi
ahr:139 max:160 15c shoes: Saucony Kinvara TR

Flat, open park O, which was to my advantage. One route I got off the line and spent 30 seconds relocating, and then was navigating to 15 instead of 14, fortunately they were only about 30 meters apart.
Made up 5 places from there to the finish and just sneaked into the A final.

Saturday Aug 6, 2016 #

10 AM

orienteering 15:41 [2] 1.22 mi (12:49 / mi) +32m 11:51 / mi
shoes: Saucony Kinvara TR

Friday Aug 5, 2016 #

Event: WMOC 2016

Event: 2016 Summer Olympics

Thursday Aug 4, 2016 #

Note

Training maps for WOC.
This area was our first training on Sunday afternoon. I started in the NE area and the forest was runnable but tricky to navigate as it is fairly level with varying degrees of bare rock and open.

Tuesday's training in the most difficult physical and navigational terrain I have ever encountered. Rocky ground covered with blueberries (you could snack all day) camouflaging the knolls and boulders in green. Lots of unmapped up and down to wear you down.

4 AM

paved running 37:59 [1] 3.05 mi (12:27 / mi) +68m 11:39 / mi
ahr:93 max:129 shoes: Saucony Kinvara TR

With Jude and Sam after dropping off the rental car.

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