Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running5 5:19:04 25.9(12:19) 41.69(7:39) 536
  orienteering1 1:34:40 5.46(17:20) 8.79(10:46) 3843 /11c27%
  rowing machine3 30:00 4.32(6:57) 6.95(4:19)
  Exercises1 15:00
  trail running1 11:18 0.88(12:53) 1.41(8:01) 42
  Total9 7:50:02 36.56 58.83 9623 /11c27%
  [1-5]9 7:48:14
averages - sleep:8.3 rhr:42 weight:147lbs
«
1:50
0:00
FrSaSuMoTuWeTh

Tuesday Jan 16 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:9.5 weight:147lbs

3oabs,12lifts,1m.backplank. 2m.1legstand,35/30heeldrops
12 PM

paved running 46:38 [3] 4.04 mi (11:32 / mi) +46m 11:09 / mi
shoes: Asics GT-1000

4 PM

paved running 54:02 [2] 4.27 mi (12:39 / mi) +91m 11:52 / mi
shoes: Asics GT-1000

With Judy then some more. Above 0 C.

Monday Jan 15 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,25pushups,60heeldrops,2m-1legstand

Exercises (Ballista routine) 15:00 [3]

1 PM

paved running 1:09:40 [2] 6.04 mi (11:32 / mi) +136m 10:46 / mi
shoes: Asics GT-1000

Sunday Jan 14 #

2 PM

trail running warm up/down 5:41 intensity: (1:36 @1) + (25 @2) + (3:40 @3) 0.4 mi (14:11 / mi) +24m 11:57 / mi
ahr:112 max:136

orienteering 1:34:40 intensity: (1:04 @0) + (4:53 @1) + (5:15 @2) + (1:16:33 @3) + (6:07 @4) + (48 @5) **** 5.46 mi (17:20 / mi) +384m 14:14 / mi
ahr:121 max:152 spiked:3/11c shoes: Inov-8 OROC 340

May have been the coldest temps for me ever for Foot-O, 21F at the start.
A well designed course, and really lovely woods and terrain. Ice was hard so no wet feet either.
Map reading was terrible, as was leg planning many times. Could not seem to go straight and was off 200 meters from the proper line many times. Was pretty bad for 6&7, overran them both. Just had a lot of trouble making the terrain match the map, plainly was just out of touch much of the time.
In the beginning I was running too fast, just to stay warm, but after 2 I warmed up OK but was not able to read the map well while running. Maybe I just have to get back to being able to do that.

trail running warm up/down 5:37 intensity: (32 @1) + (4 @2) + (5:01 @3) 0.48 mi (11:48 / mi) +18m 10:34 / mi
ahr:109 max:132

4 PM

Note

Six hours of driving to the WCOC annual meeting and fine food at the DeWitts. A bit more driving than I would prefer for 4 hours of running and socializing, but it is a wonderful group which I miss in the off season.

Saturday Jan 13 #

11 AM

paved running 1:29:01 intensity: (44 @0) + (39:28 @1) + (18:02 @2) + (30:47 @3) 7.23 mi (12:19 / mi) +136m 11:38 / mi
ahr:104 max:134 shoes: Asics GT-1000

Friday Jan 12 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:42 slept:7.5 weight:147lbs

30situps,22lifts,60heeldrops,2/legstand
10 AM

paved running 59:43 [1] 4.32 mi (13:49 / mi) +127m 12:40 / mi
shoes: Asics GT-1000

with Jude

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jan 20
Jan 13
Jan 6
Dec 30, 2017
Dec 23, 2017

Week
Ending
Training hours by activity
0123456789
10
Jan 20
Jan 13
Jan 6
Dec 30, 2017
Dec 23, 2017

Week
Ending
Training miles by activity
05101520253035404550
55
Jan 20
Jan 13
Jan 6
Dec 30, 2017
Dec 23, 2017

all weeks | months | years | as calendar