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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 21 days ending Feb 1, 2018:

activity # timemileskm+m
  paved running21 23:28:56 113.9(12:22) 183.3(7:41) 2030
  nordic skiing4 4:02:23 17.07(14:12) 27.48(8:49) 261
  rowing machine15 2:41:40 23.08(7:00) 37.14(4:21)
  trail running3 1:51:42 10.35(10:48) 16.65(6:42) 348
  Exercises7 1:40:00
  orienteering1 1:34:40 5.46(17:20) 8.79(10:46) 3843 /11c27%
  Total42 35:19:21 169.86 273.36 30233 /11c27%
  [1-5]42 34:23:10
averages - sleep:8 rhr:41 weight:145.5lbs

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Thursday Feb 1, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:43 slept:8.5 weight:145.5lbs

25situps,20lifts,45heeldrops,2m./1legstand
11 AM

nordic skiing (classic) 49:50 [3] 3.32 mi (15:00 / mi) +47m 14:22 / mi
shoes: Trak 1000 waxless

2 PM

paved running 56:13 intensity: (31 @0) + (33:15 @1) + (13:58 @2) + (8:25 @3) + (4 @4) 4.09 mi (13:44 / mi) +79m 12:57 / mi
ahr:99 max:138 shoes: Asics 1000-5

Wednesday Jan 31, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:6.0 weight:144lbs

33situps,23pushups,2m./1legstand,70heeldrops

Exercises (60%Ballista routine) 10:00 [3]

12 PM

nordic skiing (classic) 1:14:29 intensity: (3:14 @0) + (3:41 @1) + (4:16 @2) + (59:36 @3) + (2:10 @4) + (1:32 @5) 5.56 mi (13:24 / mi) +96m 12:43 / mi
ahr:119 max:167 shoes: Trak 1000 waxless

3 PM

paved running 17:26 [3] 1.61 mi (10:48 / mi) +35m 10:07 / mi
shoes: Asics 1000-5

Tuesday Jan 30, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5 weight:146lbs

30abs,22lifts,40/30heeldrops,2m./1legstand
1 PM

nordic skiing (Classic) 1:08:06 intensity: (2:18 @0) + (5:39 @1) + (6:58 @2) + (48:01 @3) + (3:34 @4) + (1:36 @5) 4.42 mi (15:24 / mi) +62m 14:46 / mi
ahr:117 max:171 shoes: Trak 1000 waxless

Golf course. Hard to keep moving in the uneven tracks, and snow buildup under the boot was a problem.
3 PM

paved running 58:15 intensity: (1:02 @0) + (3:18 @1) + (15:22 @2) + (38:24 @3) + (9 @4) 4.22 mi (13:48 / mi) +102m 12:50 / mi
ahr:110 max:142 shoes: Montrail Hurricane Ridge Gore

With Judy, avoiding the busy roads, town does not clear the sidewalks...

Monday Jan 29, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:9.0 weight:147lbs

30situps,23pushups,1m./legstand

Exercises (Ballista routine) 15:00 [3]

11 AM

paved running 1:13:42 intensity: (25:21 @0) + (14:03 @1) + (6:50 @2) + (10:23 @3) + (2:32 @4) + (14:33 @5) 6.03 mi (12:13 / mi) +71m 11:47 / mi
ahr:134 max:219 shoes: Asics 1000-5

with Judy, then pickups around Stoney Lea.

Sunday Jan 28, 2018 #

3 PM

paved running 57:18 intensity: (9:18 @0) + (21:23 @1) + (6:34 @2) + (14:06 @3) + (3:38 @4) + (2:19 @5) 4.06 mi (14:06 / mi) +82m 13:16 / mi
ahr:110 max:155 shoes: Altra Instinct 1.5

Saturday Jan 27, 2018 #

Note

Totally agree, and orienteering should take note, build on your past as a unique and challenging event, don't try to compete with expensive and artificial events.

https://www.outsideonline.com/2277781/how-make-cro...

Maybe this guy should be part of the Chase start at the Troll Cup!?

IMG_0185
C • XC 1
2 PM

paved running 1:26:57 intensity: (13 @0) + (34:51 @1) + (11:22 @2) + (29:39 @3) + (8:28 @4) + (2:24 @5) 7.09 mi (12:15 / mi) +153m 11:29 / mi
ahr:109 max:155 shoes: Asics 1000-5

Friday Jan 26, 2018 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:7.5 weight:144.5lbs

Exercises (ballista routine level 2) 15:00 [3]

2 PM

paved running 1:40:00 [3] 8.13 mi (12:18 / mi)
shoes: Asics 1000-5

Started on my own, then back home to meet Jude, then the usual with her, then another 2 miles alone.
305 will not download these days..

paved running 1:40:38 intensity: (1:38 @0) + (33:41 @1) + (22:02 @2) + (42:59 @3) + (18 @4) 8.13 mi (12:23 / mi) +62m 12:06 / mi
ahr:105 max:139

Thursday Jan 25, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.5 weight:144.5lbs

30situps,20lifts,40hamballs,70heeldrops,2.1legstand
2 PM

paved running 55:37 intensity: (6:50 @0) + (41:34 @1) + (6:27 @2) + (46 @3) 4.05 mi (13:45 / mi) +84m 12:55 / mi
ahr:94 max:119 shoes: Asics 1000-5

Wednesday Jan 24, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:8.5 weight:145lbs

30abs,1m.backplank,2m.1legstand,50heeldrops
11 AM

paved running 23:34 intensity: (50 @1) + (22 @2) + (21:40 @3) + (31 @4) + (11 @5) 2.19 mi (10:46 / mi) +71m 9:47 / mi
ahr:121 max:148 shoes: Asics 1000-5

trail running 51:30 intensity: (3 @1) + (32 @2) + (29:14 @3) + (14:20 @4) + (7:21 @5) 5.39 mi (9:33 / mi) +81m 9:08 / mi
ahr:134 max:148 shoes: Asics 1000-5

paved running 11:17 intensity: (10:06 @3) + (1:11 @4) 1.21 mi (9:20 / mi) +7m 9:10 / mi
ahr:134 max:139 shoes: Asics 1000-5

4 PM

paved running 42:51 intensity: (13 @0) + (17 @1) + (33 @2) + (41:48 @3) 3.91 mi (10:58 / mi) +88m 10:15 / mi
ahr:120 max:136 shoes: Altra Instinct 1.5

Tuesday Jan 23, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:42 slept:9.0 weight:145lbs

30situps,20pushups,2.1legstand,45heeldrops
3 PM

paved running 35:52 intensity: (8:49 @1) + (18:53 @2) + (8:10 @3) 2.79 mi (12:51 / mi) +74m 11:52 / mi
ahr:103 max:134 shoes: Asics GT-1000

Monday Jan 22, 2018 #

rowing machine 21:40 [3] 5.0 km (4:20 / km)
slept:7.0

30situps,20pushups

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 1:23:38 intensity: (9 @0) + (46:05 @1) + (7:34 @2) + (23:42 @3) + (6:08 @4) 7.11 mi (11:45 / mi) +159m 11:00 / mi
ahr:107 max:143 shoes: Asics GT-1000

Sunday Jan 21, 2018 #

Note

For all my old friends-
https://www.outsideonline.com/2273656/never-lose-y...

1 PM

paved running 54:27 intensity: (24 @0) + (20:20 @1) + (19:26 @2) + (12:07 @3) + (58 @4) + (1:12 @5) 4.1 mi (13:16 / mi) +78m 12:32 / mi
ahr:105 max:162 shoes: Asics GT-1000

Saturday Jan 20, 2018 #

2 PM

paved running 1:40:36 intensity: (19:49 @1) + (20:42 @2) + (55:05 @3) + (21 @4) + (4:39 @5) 8.55 mi (11:46 / mi) +132m 11:14 / mi
ahr:116 max:175 shoes: Asics GT-1000

With Judy, and then another 4 on my own. Pretty pleasant running temps...45F. Removed hat and gloves after a few miles.

Friday Jan 19, 2018 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
weight:145lbs

20lifts,50heeldrops
9 AM

Exercises (Ballista routine) 15:00 [1]

3 PM

paved running 1:17:25 intensity: (1:31 @0) + (12:41 @1) + (5:44 @2) + (54:10 @3) + (1:32 @4) + (1:47 @5) 6.67 mi (11:37 / mi) +133m 10:56 / mi
ahr:114 max:158 shoes: Asics GT-1000

First with Judy then loops of Stoney Lea.

Thursday Jan 18, 2018 #

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

31abs,25pushups,2m.1legstand,1m.backplank
11 AM

nordic skiing (classic) 49:58 intensity: (1:31 @0) + (8:34 @1) + (11:44 @2) + (28:03 @3) + (6 @4) 3.77 mi (13:15 / mi) +56m 12:40 / mi
ahr:107 max:142 shoes: Trak 1000 waxless

Golf course, ~ 1-2" of "snow", but hard and icy to provide glide.

trail running 48:54 intensity: (10 @0) + (11 @1) + (36 @2) + (46:59 @3) + (58 @4) 4.08 mi (11:59 / mi) +225m 10:14 / mi
ahr:124 max:142 shoes: Icebug Pytho BUgrip

Then over to BHWest for a loop on the snowy trails.

Wednesday Jan 17, 2018 #

Exercises (Ballista routine) 15:00 [1]

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30situps,20pushups
2 PM

paved running 54:06 [3] 4.05 mi (13:22 / mi) +84m 12:33 / mi
shoes: Montrail Hurricane Ridge Gore

Tuesday Jan 16, 2018 #

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 (11:33 / mi) +46m 11:09 / mi
shoes: Asics GT-1000

P.O. them a tour of east Dedham,
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, 2018 #

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, 2018 #

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.

C • coldest 2

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, 2018 #

Event: EMPO Partridge Run ski-o
 
Event: WCOC/HVO Winter Course #2
 
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


Red - Splits

Friday Jan 12, 2018 #

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

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