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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 29, 2017:

activity # timemileskm+m
  Road bike6 6:52:51 80.32(5:08) 129.26(3:12) 924
  Mt Bike2 2:44:05 23.52(6:59) 37.85(4:20) 327
  trail running4 2:25:21 11.91(12:12) 19.17(7:35) 154
  Total12 12:02:17 115.75(6:14) 186.29(3:53) 1405
  [1-5]11 9:43:16
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 intensity: (1:33:46 @0) + (50:20 @1) + (3:00 @2) + (1:20 @3) 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 intensity: (8:46 @0) + (3:17 @1) + (36 @2) + (3:00 @3) 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 intensity: (37 @0) + (2:17 @1) + (6:03 @2) + (24:46 @3) 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 intensity: (9:56 @0) + (1:04:54 @1) + (26:45 @2) + (16:54 @3) + (1:28 @4) + (2:34 @5) 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 intensity: (28 @0) + (3:03 @1) + (15:25 @2) + (22:27 @3) + (51 @4) + (13 @5) 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 intensity: (34 @0) + (5:19 @1) + (5:04 @2) + (14:28 @3) 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 intensity: (26 @0) + (5:50 @1) + (10:44 @2) + (26:46 @3) 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 intensity: (6:15 @0) + (30:30 @1) + (17:26 @2) + (1:20:20 @3) + (18 @4) + (1:17 @5) 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.

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