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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 25 days ending Dec 1, 2020:

activity # timemileskm+m
  paved running21 22:26:32 101.76(13:14) 163.77(8:13) 1469
  Road bike3 3:52:26 55.13(4:13) 88.72(2:37) 783
  rowing machine15 2:30:00 22.13(6:47) 35.61(4:13)
  orienteering2 2:29:18 7.69(19:25) 12.38(12:04) 38227c
  Exercises6 1:24:00
  trail running2 1:15:36 6.7(11:17) 10.78(7:01) 120
  Total40 33:57:52 193.41 311.26 275327c
  [1-5]40 33:46:43
averages - sleep:8 rhr:40 weight:144.9lbs

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Tuesday Dec 1, 2020 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.4 weight:146lbs

60heeldrops

Exercises (ballista) 14:00 [3]

1 PM

paved running 1:34:45 intensity: (13 @0) + (19:10 @1) + (30:22 @2) + (32:52 @3) + (11:55 @4) + (13 @5) 7.41 mi (12:47 / mi) +144m 12:04 / mi
ahr:111 max:145 shoes: Asics

with Judy then 2 laps of Stoney Lea at T pace.

Monday Nov 30, 2020 #

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

25pushups,30situps,20stepjumps,50heeldrops
11 AM

paved running 25:58 [3] 2.19 mi (11:52 / mi) +57m 10:58 / mi
shoes: Altra Solstice

Got out before impending doomsday storm....misty rain.

trail running 26:55 [3] 2.28 mi (11:48 / mi) +61m 10:54 / mi
shoes: Altra Solstice

Light rain, then moderate, decided to take the shorter route around Wilson Mt.

paved running 22:28 [3] 2.0 mi (11:14 / mi) +5m 11:09 / mi
shoes: Altra Solstice

Rain over, for now, added some distance on the way home.

Sunday Nov 29, 2020 #

11 AM

paved running 1:14:11 [3] 5.78 mi (12:50 / mi)
ahr:124 shoes: Asics

with Judy

paved running 1:14:11 [3] 5.73 mi (12:57 / mi) +52m 12:36 / mi

Saturday Nov 28, 2020 #

3 PM

paved running 58:42 [3] 4.09 mi (14:21 / mi) +70m 13:37 / mi
shoes: Asics

with Judy

Friday Nov 27, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:147lbs

39situps,20pushups,2m./1legstand
3 PM

paved running 41:54 [3] 2.87 mi (14:36 / mi) +29m 14:09 / mi

Thursday Nov 26, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5

30situps,25pushups,2m./1legstand,60heeldrops

Wednesday Nov 25, 2020 #

10 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:37 slept:8.0 weight:143.5lbs

60heeldrops

Exercises (ballista level 2) 14:00 [3]

2 PM

paved running 1:25:51 intensity: (26 @0) + (14:23 @1) + (30:11 @2) + (40:51 @3) 6.74 mi (12:44 / mi) +125m 12:03 / mi
ahr:108 max:132

Tuesday Nov 24, 2020 #

3 PM

paved running 40:40 [3] 2.76 mi (14:45 / mi) +56m 13:52 / mi

Monday Nov 23, 2020 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)

35situps,25pushups,25stepjumps
3 PM

paved running 55:42 intensity: (18 @0) + (42:19 @1) + (11:35 @2) + (1:30 @3) 3.86 mi (14:26 / mi) +76m 13:36 / mi
ahr:96 max:109

Sunday Nov 22, 2020 #

11 AM

Note

Today WOULD have been the 49th Traverse (aka Blue Hills Traverse, but it has not always been in the Blue Hills, so...). I will miss seeing everyone, new and old faces. It has given me a bit more time in the garden clean up, and today's weather is a great improvement over last year. I WILL see you all next year, and hopefully, sooner than next November.
C • Blue Hills Traverse 9
12 PM

paved running 1:13:47 [3] 5.02 mi (14:42 / mi) +60m 14:10 / mi
shoes: Asics

with Judy on the other side of town

Saturday Nov 21, 2020 #

11 AM

paved running 58:26 intensity: (43 @0) + (47:12 @1) + (8:25 @2) + (2:06 @3) 4.07 mi (14:21 / mi) +65m 13:41 / mi
ahr:94 max:111 shoes: Asics

with Judy

Friday Nov 20, 2020 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
weight:143.5lbs

60heeldrops,25pushups,33heeldrops,2m./legstand
2 PM

paved running 1:21:21 intensity: (44 @0) + (41:20 @1) + (22:08 @2) + (17:09 @3) 6.05 mi (13:27 / mi) +104m 12:46 / mi
ahr:99 max:117 shoes: Asics

with Judy then more.

Thursday Nov 19, 2020 #

9 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)

Exercises (ballista) 14:00 [3]

2 PM

paved running 41:27 intensity: (13 @0) + (28 @1) + (41 @2) + (40:05 @3) 3.71 mi (11:10 / mi) +35m 10:51 / mi
ahr:122 max:134 shoes: Asics

with Judy

Wednesday Nov 18, 2020 #

9 AM

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
weight:143lbs

20situps,15,pushups,50heeldrops
12 PM

trail running 48:41 intensity: (1:59 @2) + (46:42 @3) 4.42 mi (11:01 / mi) +58m 10:35 / mi
ahr:124 max:135 shoes: Altra Solstice

paved running 19:01 intensity: (28 @0) + (1:28 @1) + (22 @2) + (13:52 @3) + (1:34 @4) + (1:17 @5) 1.68 mi (11:19 / mi) +42m 10:30 / mi
ahr:120 max:159

1 PM

paved running 11:50 intensity: (7 @2) + (11:43 @3) 1.1 mi (10:47 / mi)
ahr:119 max:127

Tuesday Nov 17, 2020 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:144lbs

50heeldrops

Exercises (ballista level 2) 14:00 [3]

4 PM

paved running 36:07 intensity: (15 @0) + (45 @1) + (2:40 @2) + (32:27 @3) 3.1 mi (11:38 / mi) +19m 11:25 / mi
ahr:112 max:124

Monday Nov 16, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0

60heeldrops,35situps,25pushups,2m./1legstand
3 PM

paved running long 1:37:27 intensity: (28 @0) + (10:12 @1) + (23:17 @2) + (1:03:30 @3) 7.54 mi (12:55 / mi) +128m 12:17 / mi
ahr:109 max:124 shoes: Asics

with Judy then set out for a few more miles.

Sunday Nov 15, 2020 #

11 AM

paved running 1:00:18 intensity: (20 @0) + (15:52 @1) + (24:28 @2) + (19:38 @3) 4.49 mi (13:26 / mi) +71m 12:48 / mi
ahr:103 max:123

Saturday Nov 14, 2020 #

Event: Beaver Brook byom
 
12 PM

orienteering 1:15:12 intensity: (48 @0) + (15:24 @1) + (9:40 @2) + (48:17 @3) + (1:03 @4) ***** 6.1 km (12:20 / km) +180m 10:45 / km
ahr:111 max:142 13c shoes: Inov-8 OROC 340

I had forgotten that Beaver Brook is probably the most technical terrain around. Fumbled 4 pretty bad, and frustrating as I was within eyesight of it on the first pass, but just didn't look the right way. Nice to have real controls out there.

RED - Splits

Friday Nov 13, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.25 weight:145.5lbs

30situps,20lifts,60heeldrops,2m./1legstand
2 PM

paved running 1:23:21 intensity: (26 @0) + (19:00 @1) + (30:50 @2) + (33:05 @3) 6.05 mi (13:47 / mi) +90m 13:10 / mi
ahr:104 max:117

Thursday Nov 12, 2020 #

9 AM

Exercises (ballista level 2) 14:00 [2]

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:145lbs

60heeldrops
12 PM

Road bike 51:39 [3] 11.2 mi (4:37 / mi) +107m 4:29 / mi
shoes: Ross Signature 290S

To TJoe's........actually had a line today.

Wednesday Nov 11, 2020 #

2 PM

paved running 1:17:17 intensity: (55 @0) + (25:00 @1) + (23:30 @2) + (27:52 @3) 5.56 mi (13:54 / mi) +114m 13:04 / mi
ahr:103 max:122 shoes: Asics

with Judy

Tuesday Nov 10, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:145lbs

50heeldrops

Exercises (ballista) 14:00 [3]

11 AM

Road bike long 2:01:01 intensity: (1:49 @0) + (10:18 @1) + (12:16 @2) + (1:32:53 @3) + (3:21 @4) + (24 @5) 30.89 mi (3:55 / mi) +497m 3:44 / mi
ahr:116 max:147 shoes: Austro-Daimler Vent Noir

Another "last " day for nice biking, although who knows.

Monday Nov 9, 2020 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:42 slept:8.5 weight:146lbs

35situps, 25pushups,2m./1legstand
11 AM

paved running 53:06 [3] 4.13 mi (12:51 / mi) +63m 12:16 / mi
shoes: Asics

with Judy

Road bike 59:46 [3] 13.04 mi (4:35 / mi) +178m 4:24 / mi
shoes: Ross Signature 290S

To Newton garden for some cleaning up.

Sunday Nov 8, 2020 #

Event: NEOC/CSU: Rocky Woods - 1-Day BYOM event
 
Event: Beech Hill
 
12 PM

orienteering race 1:14:06 intensity: (6 @0) + (2:39 @1) + (2:27 @2) + (1:05:15 @3) + (3:39 @4) **** 3.9 mi (19:00 / mi) +203m 16:22 / mi
ahr:123 max:143 14c shoes: Inov-8 OROC 340

Lovely day in the woods at Beech Hill. No other orienteerers to be seen. We could not understand not seeing anyone. The woods are wonderful, the map accurate, and no hunters today.
.

Green - Splits

Saturday Nov 7, 2020 #

3 PM

paved running 1:18:42 intensity: (2:57 @0) + (27:11 @1) + (18:27 @2) + (30:07 @3) 5.84 mi (13:29 / mi) +63m 13:02 / mi
ahr:101 max:118 shoes: Asics

with Judy and another few miles.

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