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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  orienteering7 9:39:26 24.17 38.939 /52c75%
  paved running10 9:26:00 49.85 80.22
  trail running8 6:49:00 22.75 36.62 150
  rowing machine17 2:55:00
  NordicTrak8 1:11:00
  Road bike1 56:40 13.9(4:05) 22.37(2:32)
  Exercises1 20:00
  Total27 31:17:06 110.68 178.12 15039 /52c75%
averages - sleep:7.2 rhr:43 weight:143.6lbs

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Monday Nov 30, 2009 #

rowing machine 10:00 [3]
slept:8.0 weight:145lbs

NordicTrak 5:00 [2]

Sunday Nov 29, 2009 #

orienteering race 1:30:00 [3]
shoes: VJHiTop

Mt. Tom. Super day, nice course.

All 18 - Optimum Route - Splits

Saturday Nov 28, 2009 #

rowing machine 10:00 [3]

NordicTrak 8:00 [2]

Friday Nov 27, 2009 #

paved running 56:00 [1] 4.75 mi (11:47 / mi)
shoes: Asics 2110

With Jude

Wednesday Nov 25, 2009 #

NordicTrak 21:00 [2]
slept:7.0

trail running long 2:09:00 [3] 13.97 mi (9:14 / mi)
shoes: Asics 2110

Battle Road run with Sam. Lexington to the North Bridge in Concord and return. A few tourists out, couple of dog walkers and 3 runners.
C • 14 miles 1

Tuesday Nov 24, 2009 #

NordicTrak 10:00 [2]
ahr:95

rowing machine 10:00 [3]
slept:6.5

Monday Nov 23, 2009 #

trail running tempo 15:00 [4] 1.92 mi (7:49 / mi)
ahr:152 max:156 shoes: New Balance Trail

Finally got a measurement of the Wilson Mt trail loop with Sam's Forerunner. Longer than I had guessed.
C • So I looked at my watch it'... 2

paved running warm up/down 25:00 [3] 3.5 mi (7:09 / mi)
shoes: New Balance Trail

To/from Wilson Mt trailhead.

rowing machine 10:00 [3]
slept:7.0

Stayed up late with Pillars of the Earth.

NordicTrak 7:00 [2]
ahr:100

Sunday Nov 22, 2009 #

trail running 1:05:00 [1] 5.0 mi (13:00 / mi)
slept:7.0 shoes: New Balance Trail

Trail run with Jude in Noanet.

Saturday Nov 21, 2009 #

paved running 56:00 [1]
shoes: Asics 2110

Simmons Lake, Possum Rd. Lower Unionville with Jude.

Thursday Nov 19, 2009 #

rowing machine 10:00 [3]
rhr:44 slept:8.0 weight:143lbs

NordicTrak 10:00 [2]
ahr:100

paved running 31:00 [1] 2.5 mi (12:24 / mi)

Late afternoon run with Jude.

Wednesday Nov 18, 2009 #

rowing machine 10:00 [3]
rhr:44 slept:7.0

NordicTrak 5:00 [2]
ahr:92

trail running 2:08:00 [3]
shoes: New Balance Trail

Hale Reservation aka Powissett Peak with Sam. Last hour with headlamps.

Tuesday Nov 17, 2009 #

rowing machine 10:00 [3]
slept:7.0

NordicTrak 5:00 [2]

paved running 31:00 [3] 3.0 mi (10:20 / mi)
shoes: Asics 2110

Easy with Sam and UKR map

Monday Nov 16, 2009 #

orienteering 44:19 [3] 4.0 km (11:05 / km)
shoes: VJHiTop

Picking up 9-16.
606
434
1423
620
312
452
451
C • #8 2
C • Awesome! 1

orienteering 1:04:00 [3] 4.7 km (13:37 / km)
shoes: VJHiTop

Picking up 1-7.
1620- Rt 28 to #1
2636-1-3, Really nice running on the old road next to I93, definately the fast route.
447- 3-4
343-4-5
1145- 5-7



orienteering 3:30 [3] 0.4 km (8:45 / km)
shoes: VJHiTop

Picking up 8

trail running 21:00 [2]
shoes: VJHiTop

To and from the car to dump controls and water jugs.

rowing machine 10:00 [3]
rhr:43

Sunday Nov 15, 2009 #

Event: Blue Hills Traverse
 

trail running warm up/down 21:00 [2] 3.0 km (7:00 / km) +150m 5:36 / km
shoes: Montrail Hurricane Ridge Gore

Three trips to the food control.
Hill training and upper body. That table was a lot heavier than I figured.

Saturday Nov 14, 2009 #

orienteering 1:00:00 [2] *** 5.0 km (12:00 / km)
10c shoes: VJHiTop

Putting out traverse controls in the rain.

Friday Nov 13, 2009 #

paved running 48:00 [1] 4.0 mi (12:00 / mi)
shoes: Asics 2110

With Jude

paved running 32:00 [3] 3.5 mi (9:09 / mi)
shoes: Asics 2110

With Sam

Thursday Nov 12, 2009 #

rowing machine 10:00 [3]

Wednesday Nov 11, 2009 #

rowing machine 10:00 [3]

C • Happy Birthday! 2

paved running 2:51:00 [3] 17.0 mi (10:04 / mi)
shoes: Asics 2110

Birthday long run with Sam.
Newton Street O, 13 controls, Hammond Pond to Chestnut Hill Resevoir to Waban and return, about 20K course.

Tuesday Nov 10, 2009 #

rowing machine 10:00 [3]
rhr:39 weight:143lbs

paved running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 2110

With Sam

Monday Nov 9, 2009 #

rowing machine 10:00 [3]
weight:143lbs

Road bike 56:40 [3] 13.9 mi (4:05 / mi)
shoes: Austro-Daimler Vent Noir

Sunday Nov 8, 2009 #

Event: WCOC Pond Mountain
 

orienteering race 1:41:00 [3] 8.4 km (12:01 / km)
shoes: VJ Falcon

Although faster than yesterday on Min/K, seemed slower and too many misses and wandering. Couldn't relocate at 4 and missed last, after getting run into by dog and grumbling, missed control only a few meters to left, but didn;t see it.

Middle - Splits

Saturday Nov 7, 2009 #

Event: CSU Orienteering Weekend
 

trail running warm up/down 13:00 [2]
shoes: VJ Falcon

To/from/to/from start.

orienteering race 58:16 [3] **** 4.7 km (12:24 / km)
spiked:18/21c shoes: VJ Falcon

Certainly better on controls I had vetted, but was surprised i got some other fast splits, but missed 5, although I checked the correct re entrant it was hung very low behind some stones, missed low on 10, had to hike up, off course on the way to 13, and didn't re locate until just before 14.

orienteering race 1:02:21 [3] *** 4.7 km (13:16 / km)
spiked:21/21c shoes: VJ Falcon

Same course, backwards. Legs getting very tired, esp. upper thighs. Tripped up a few times and had to remind to lift legs. Surprised i was only a bit slower but no errors.

Middle - Splits

Friday Nov 6, 2009 #

orienteering 40:00 [3] *** 3.0 km (13:20 / km)
shoes: VJ Falcon

Staking controls about 8 controls for CSU Boojum.

rowing machine 10:00 [3]

Thursday Nov 5, 2009 #

rowing machine 15:00 [3]

Wednesday Nov 4, 2009 #

rowing machine 10:00 [3]

trail running 17:00 [3]
shoes: Asics 2110

Wilson Mt loop with Sam.

paved running 46:00 [3] 4.5 mi (10:13 / mi)
shoes: Asics 2110

Tuesday Nov 3, 2009 #

rowing machine 10:00 [3]

orienteering 56:00 [2] 4.0 km (14:00 / km)
shoes: VJ Falcon

Vetting at Boojum.
A nice course.
C • boojum remap? 4

Monday Nov 2, 2009 #

rowing machine 10:00 [3]
weight:144lbs

paved running 40:00 [3] 4.1 mi (9:45 / mi)
shoes: Asics 2110

Newton Street O from Alex's.

Exercises 20:00 [3]

Some exercises at Cabot Park lead by Alex.
High knees, butt kicks, crossovers, some ski hopping and bounding which I was a klutz at, and then pushups (managed 24), and then front and side planks for a minute each.
Then finally some excellent veggie soup and bread from Ed and Alex.

Sunday Nov 1, 2009 #

Event: WCOC Trout Brook Valley
 

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