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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 12 days ending Aug 8, 2017:

activity # timemileskm+m
  Road bike5 7:53:11 106.15(4:27) 170.84(2:46) 2383
  paved running3 2:50:15 13.55(12:34) 21.8(7:49) 288
  Mt Bike2 2:44:05 23.52(6:59) 37.85(4:20) 327
  trail running2 1:00:10 4.04(14:54) 6.5(9:15) 76
  orienteering1 41:17 1.73(23:52) 2.78(14:50) 3318c
  rowing machine4 40:00 5.75(6:58) 9.25(4:19)
  Total16 15:48:58 154.74(6:08) 249.02(3:49) 310718c
  [1-5]15 13:08:45
averages - sleep:7.9 rhr:39 weight:146lbs

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Tuesday Aug 8, 2017 #

10 AM

Road bike warm up/down 22:11 intensity: (11:38 @0) + (45 @1) + (1:01 @2) + (6:47 @3) + (32 @4) + (1:28 @5) 4.7 mi (4:43 / mi) +66m 4:31 / mi
ahr:149 max:247 shoes: Austro-Daimler Vent Noir

Road bike hills 1:10:21 intensity: (1 @0) + (17:19 @1) + (2:13 @2) + (10:49 @3) + (24:23 @4) + (15:36 @5) 10.35 mi (6:48 / mi) +819m 5:27 / mi
ahr:127 max:154 shoes: Austro-Daimler Vent Noir

6x Blue Hill Observatory road.
First one felt bad, second felt better, warmed up, but got steadily slower as they went on. Legs seem to be the weak link as HR kept dropping over the course of the intervals.

Road bike warm up/down 20:22 intensity: (18 @0) + (4:30 @1) + (3:22 @2) + (12:12 @3) 4.91 mi (4:09 / mi) +106m 3:53 / mi
ahr:108 max:129 shoes: Austro-Daimler Vent Noir

Monday Aug 7, 2017 #

8 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0

30abs,15lifts,44hamballs,30/30heeldrops,2m/quad
10 AM

paved running 1:06:49 intensity: (1:14 @0) + (36:29 @1) + (12:15 @2) + (16:51 @3) 5.0 mi (13:22 / mi) +112m 12:30 / mi
ahr:101 max:127 shoes: Asics GT-1000

Run with Judy.
Left leg felt a bit weak, at times I scraped the ground, not enough lift. No real pain though. Five miles, longest run in quite awhile. Plan to just lengthen distance and time over next 2 weeks until after D2R2.

Saturday Aug 5, 2017 #

10 AM

paved running 55:44 intensity: (31 @0) + (36:13 @1) + (16:43 @2) + (2:17 @3) 4.05 mi (13:46 / mi) +78m 12:59 / mi
ahr:98 max:115 shoes: Asics GT-1000

run with Judy. No pain at all in left leg.
Plan is to run longer, not push the paces.

Friday Aug 4, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

30abs,40hamballs,20pushups,2m/quad.
Sick is over.
9 AM

Road bike 2:06:02 intensity: (18:22 @0) + (53:17 @1) + (32:19 @2) + (22:04 @3) 27.8 mi (4:32 / mi) +451m 4:19 / mi
ahr:95 max:123 shoes: Austro-Daimler Vent Noir

To Farm Pond with Jude. We use to make this ride when Sam and Hill were towed in a trailer. Farm Pond is restricted to Sherborn residents, unless you arrive by bike or foot.
The beach had some kids and moms, but we had the raft to ourselves for awhile, just so pleasant to just be in the water and sun.

Thursday Aug 3, 2017 #

6 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:39 slept:10.0 weight:146lbs (sick)

30jacknifes,16lifts,40hamballs
12 PM

paved running 47:42 intensity: (12 @0) + (47 @1) + (2:07 @2) + (41:58 @3) + (2:38 @4) 4.5 mi (10:36 / mi) +98m 9:56 / mi
ahr:127 max:140 shoes: Asics GT-1000

To the water company and then seeing further to see how the hamstring and tendon felt. Hamstring was OK, tendon got a bit of soreness as I picked the pace up, to almost 10 minutes per mile.....may be awhile before I can go "fast".

Wednesday Aug 2, 2017 #

9 AM

Road bike long 2:44:28 intensity: (1:35 @0) + (8:54 @1) + (18:03 @2) + (2:13:55 @3) + (1:55 @4) + (6 @5) 43.03 mi (3:49 / mi) +733m 3:38 / mi
ahr:115 max:150 slept:8.5

Tuesday Aug 1, 2017 #

Event: Bubo Cup
 
8 AM

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:39 slept:6.0

30abs,40hamballs,20pushups
12 PM

Road bike 51:34 [2] 12.16 mi (4:14 / mi) +207m 4:02 / mi
shoes: Ross Signature 290S

to Newton garden. Overrun with weeds, so 25 minutres of pulling giant weeds so the little chard and tomatoes have a chance at sunlight.

Monday Jul 31, 2017 #

6 AM

Note
slept:7.0 (sick)

Travel day

Sunday Jul 30, 2017 #

10 AM

trail running warm up/down 11:03 intensity: (1:07 @0) + (2:39 @1) + (2:13 @2) + (5:01 @3) + (3 @4) 0.72 mi (15:21 / mi) +19m 14:11 / mi
ahr:102 max:139 shoes: Inov-8 X-Talon

No visit to Uppsala without some training in Lunsen. Jog ot the start area with Judy and Sam.

orienteering 41:17 intensity: (4:00 @0) + (14:24 @1) + (9:04 @2) + (13:49 @3) **** 1.73 mi (23:52 / mi) +33m 22:32 / mi
ahr:100 max:122 18c shoes: Inov-8 X-Talon

A couple of very quick courses on 1:5000 at Lunsen. Not fast but only lost once, when I mistook the wrong boulder as the start triangle.

trail running warm up/down 24:40 intensity: (30 @0) + (5:00 @1) + (5:30 @2) + (11:19 @3) + (2:21 @4) 1.58 mi (15:37 / mi) +27m 14:49 / mi
ahr:111 max:144 shoes: Inov-8 X-Talon

Back to the car park.
Left leg working pretty well. pace much faster than a few days ago, slight soreness in the tendon when running.
4 PM

trail running 24:27 [1] 1.74 mi (14:04 / mi) +30m 13:21 / mi
(injured) (sick) shoes: Saucony Kinvara TR

short run with Jude

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.

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