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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  orienteering15 13:02:49 46.93(16:41) 75.53(10:22) 2115130c
  paved running18 10:52:49 55.71(11:43) 89.65(7:17) 1014
  Road bike4 5:39:31 70.35(4:50) 113.22(3:00) 585
  trail running9 3:57:31 24.47(9:42) 39.39(6:02) 917
  rowing machine17 3:03:00 24.94(7:20) 40.14(4:34)
  Exercises4 1:04:13 0.02 0.03 1
  track running1 37:28 3.53(10:37) 5.68(6:36) 2
  Total53 38:17:21 225.95 363.64 4634130c
  [1-5]53 38:09:56
averages - sleep:8.2 rhr:39 weight:142.2lbs

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Thursday Jun 30, 2016 #

8 AM

rowing machine 9:00 [3] 2.0 km (4:30 / km)
slept:9.5 weight:142lbs

10 AM

paved running warm up/down 15:22 [3] 1.36 mi (11:16 / mi) +12m 10:58 / mi
ahr:98 max:115 shoes: Asics GT-1000

track running intervals 37:28 [5] 3.53 mi (10:37 / mi) +2m 10:36 / mi
ahr:124 max:155 shoes: Asics GT-1000

4x200, 3x(200,200,400)
Lots of little kids about, so I ran in lane 6, which also got me a bit further away from the baking artificial turf (plastic).

paved running warm up/down 13:38 [2] 1.19 mi (11:28 / mi) +6m 11:17 / mi
ahr:108 max:114 shoes: Asics GT-1000

Wednesday Jun 29, 2016 #

Event: RMOC Rocky Mountain Orienteering Festival
 

rowing machine 14:00 [3] 3.0 km (4:40 / km)

30jacknifes,60heeldrops,2m/quad

Exercises (Ballista routine) 15:00 [2]

+15 pushups
3 PM

paved running 19:51 [3] 1.89 mi (10:31 / mi) +36m 9:56 / mi
ahr:113 max:159 shoes: Altra Instinct 1.5

A few drops of rain, then a light shower, light to moderate, then heavy.
Havn't run in the rain in quite awhile.

Tuesday Jun 28, 2016 #

8 AM

rowing machine 13:00 [3] 2.5 km (5:12 / km)
rhr:39 weight:141.5lbs

30abs,60heeldrops,15 pushups, 40hamballs,2m/quad
4 PM

paved running 44:35 [3] 4.26 mi (10:29 / mi) +18m 10:20 / mi
ahr:101 max:120 shoes: Altra Instinct 1.5

Post Office and beyond

Monday Jun 27, 2016 #

rowing machine 11:00 [3] 2.3 km (4:47 / km)
slept:7.5

Batteries down, estimates.
30jacknifes,40hamballs,60heeldrops
10 AM

paved running 56:23 [1] 4.07 mi (13:52 / mi) +72m 13:09 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday Jun 26, 2016 #

Event: Club picnic and annual meeting
 
9 AM

paved running warm up/down 46:07 [3] 4.67 mi (9:52 / mi) +85m 9:21 / mi
ahr:125 max:165 shoes: Asics GT-1000

Run to base of Blue Hill

trail running warm up/down 18:37 [3] 1.96 mi (9:30 / mi) +70m 8:33 / mi
ahr:127 max:135 shoes: Asics GT-1000

Up and over on the HQ trail and then down the Coon Hollow trail, past the amazing crowded HPond beach to the NEOC picnic site.

orienteering race 37:22 [3] 3.01 mi (12:25 / mi) +107m 11:11 / mi
ahr:131 max:147 20c shoes: Icebug Celeritas

Saturday Jun 25, 2016 #

Event: WCOC Ratlum Mountain
 

paved running warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Icebug Celeritas

2 PM

orienteering race 17:32 [4] 1.26 mi (13:53 / mi) +65m 11:58 / mi
ahr:131 max:152 8c shoes: Icebug Celeritas

orienteering race 14:39 [4] 1.3 mi (11:18 / mi) +91m 9:16 / mi
ahr:142 max:157 9c shoes: Icebug Celeritas


Sprint A - Splits

Sprint B - Splits

Friday Jun 24, 2016 #

rowing machine 11:00 [3] 2.2 km (5:00 / km)
slept:8.5 weight:140lbs

33jacknifes,40hamballs,2m/quad,12pushups,60heeldrops
11 AM

paved running warm up/down 17:13 [3] 1.66 mi (10:22 / mi) +43m 9:36 / mi
ahr:108 max:135 shoes: Asics GT-1000

trail running tempo 36:43 [4] 4.38 mi (8:23 / mi) +32m 8:12 / mi
ahr:138 max:151 shoes: Asics GT-1000

paved running warm up/down 11:28 [3] 1.11 mi (10:20 / mi)
ahr:118 max:125

Thursday Jun 23, 2016 #

rowing machine 15:00 [3] 3.0 km (5:00 / km)
slept:7.3 weight:140.5lbs

33abs,60heeldrops,40hamballs,2m/quad
5 PM

paved running 13:43 [3] 1.35 mi (10:09 / mi) +31m 9:29 / mi
ahr:107 max:121

trail running 4:34 [3] 0.51 mi (8:57 / mi) +10m 8:26 / mi
ahr:123 max:134 shoes: Asics GT-1000

paved running 36:17 [3] 3.45 mi (10:31 / mi) +38m 10:10 / mi
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 22, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:141lbs

30jacknifes,40hamballs,40heeldrops,2m/quad
11 AM

trail running warm up/down 16:50 [3] 1.46 mi (11:32 / mi) +58m 10:16 / mi
ahr:101 max:115 shoes: Vintage VJ

orienteering 54:27 [4] 4.0 mi (13:37 / mi) +385m 10:29 / mi
ahr:124 max:144 12c shoes: Vintage VJ

A 4.9K Green course I found in the map drawer..
Flushed out a good sized coyote on the way to 3.

trail running warm up/down 15:40 [3] 1.44 mi (10:53 / mi) +186m 7:46 / mi
ahr:117 max:129 shoes: Vintage VJ

Tuesday Jun 21, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30abs,45heeldrops,2m/quad,10pushups
11 AM

Road bike 1:23:31 [2] 13.69 mi (6:06 / mi) +113m 5:57 / mi
shoes: Ross Signature 290S

5 PM

paved running 28:48 [3] 2.88 mi (10:00 / mi) +41m 9:35 / mi
ahr:111 max:137 shoes: Asics GT-1000

Monday Jun 20, 2016 #

Exercises (Ballista routine) 16:00 [3]

rowing machine 10:00 [3] 2.24 km (4:28 / km)

30jacknifes,30/30heeldrops.40hamballs,10pushups,2m/quad
10 AM

paved running 1:08:40 [1] 4.67 mi (14:42 / mi) +141m 13:27 / mi
ahr:130 max:145 shoes: Altra Instinct 1.5

With Jude, her HR. Some trail running.

Sunday Jun 19, 2016 #

Event: Harris Center
 
10 AM

orienteering race 1:59:23 [3] ***** 5.28 mi (22:37 / mi) +194m 20:18 / mi
ahr:107 max:133 12c shoes: Inov8 OROC 350

I was looking forward to running in this area again. Pretty disappointed to fare so badly. The first leg was really tough, no warmup, and jumped right into the tough rocky area. I actually went through Blue 15, which was Red 1 when coming back in the second time.
I have a lot of trouble visualizing the rock formations here, and figuring the size of boulders from the map. Takes me awhile to adjust.
Had to bail as Hill and I were due back for Fathers Day partying.

Blue - Splits

Saturday Jun 18, 2016 #

Event: Jukola 2016
 
7 AM

paved running 40:47 [2] 3.05 mi (13:22 / mi) +44m 12:48 / mi
shoes: Altra Instinct 1.5

Exercises (Ballista routine) 18:13 [1] 0.02 mi (18:05:49 / mi) +1m 15:16:09 / mi

Friday Jun 17, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:142.5lbs

33abs,45heeldrops,10pushups,2m/quad
12 PM

trail running (Skyline 1) 1:08:55 [4] 6.68 mi (10:19 / mi) +418m 8:38 / mi
ahr:129 max:149 shoes: Columbia Master Fly

Tough

Thursday Jun 16, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:143lbs

30jacknifes,30/30heeldrops,10/30hamballs,2m/quad
5 PM

paved running 20:22 [3] 2.09 mi (9:44 / mi) +49m 9:04 / mi
shoes: Altra Instinct 1.5

Wednesday Jun 15, 2016 #

8 AM

rowing machine 10:00 [3] 2.42 km (4:08 / km)
rhr:39 slept:8.0 weight:142lbs

30heeldrops

Exercises (Ballista routine) 15:00 [2]

Good for me, but I keep falling off the wagon.
11 AM

Road bike 2:14:34 [3] 30.8 mi (4:22 / mi) +267m 4:15 / mi
ahr:97 max:132 shoes: Ross Signature 290S

To IKEA to get our MidSommer Smorgasbord tickets.

Tuesday Jun 14, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.5 weight:144lbs

30jacknifes,40hamballs,60heeldrops,2m/quad
4 PM

paved running warm up/down 13:55 [3] 1.34 mi (10:23 / mi) +32m 9:40 / mi
ahr:115 max:144 shoes: Asics GT-1000

trail running tempo 33:45 [4] 4.14 mi (8:09 / mi) +51m 7:51 / mi
ahr:142 max:149 shoes: Asics GT-1000

paved running warm up/down 15:55 [3] 1.51 mi (10:33 / mi) +7m 10:24 / mi
ahr:119 max:141 shoes: Asics GT-1000

Monday Jun 13, 2016 #

10 AM

paved running 39:10 [1] 2.78 mi (14:06 / mi) +63m 13:10 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday Jun 12, 2016 #

10 AM

orienteering race (SprintQualifier A) 20:07 [5] *** 1.82 mi (11:03 / mi) +44m 10:17 / mi
ahr:132 max:144 16c shoes: Icebug Celeritas

Franklin Park, always a fast but detailed area. Had some trouble finding the mapped re entrant at 10, not fast but pretty steady.
1 PM

orienteering race 21:29 [5] *** 1.78 mi (12:04 / mi) +54m 11:02 / mi
ahr:135 max:150 16c shoes: Icebug Celeritas

trail running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: Icebug Celeritas

Jogging around and around to warm up. Feeling pretty loggy after 2+ hours of sitting, standing and eating.

Saturday Jun 11, 2016 #

11 AM

paved running 56:05 [1] 4.08 mi (13:45 / mi) +116m 12:38 / mi
shoes: Altra Instinct 1.5

Friday Jun 10, 2016 #

10 AM

Road bike 33:38 [3] 5.84 mi (5:46 / mi) +46m 5:37 / mi
ahr:92 max:126 shoes: Ross Signature 290S

Ride to Skyline Park, Brookline. A beautiful day of breeze and sun and fluffy clouds.

orienteering 5:25 [1] 0.21 mi (25:47 / mi) +1m 25:25 / mi
ahr:73 max:89 shoes: Icebug Celeritas

Micro O, 1/500-25cm contours. Was pretty hopeless on this.

orienteering 4:45 [0] 0.23 mi (20:30 / mi) +1m 20:13 / mi
ahr:83 max:99 shoes: Icebug Celeritas

orienteering (Micro O) 2:40 [0] 0.11 mi (24:15 / mi)
ahr:99 max:123 shoes: Icebug Celeritas

Finally was able to go a bit better when being able to read the way various trees and bushes were mapped. Should have read the Legend...

orienteering race 11:20 [5] ** 1.37 mi (8:16 / mi) +13m 8:02 / mi
ahr:144 max:161 14c shoes: Icebug Celeritas

Skyline Park , fast and open sprint

Road bike 35:48 [3] 8.52 mi (4:12 / mi) +59m 4:07 / mi
ahr:103 max:129 shoes: Ross Signature 290S

Took the longer way home.
4 PM

orienteering race 10:57 [5] ** 1.12 mi (9:47 / mi) +14m 9:25 / mi
ahr:139 max:155 7c shoes: Icebug Celeritas

Some fast running at Nahanton Park, home of our Newton Garden.

orienteering race 9:00 [5] ** 1.1 mi (8:11 / mi)
8c shoes: Icebug Celeritas

orienteering race 9:00 [5] ** 1.11 mi (8:07 / mi)
8c shoes: Icebug Celeritas

Thursday Jun 9, 2016 #

Event: Boston Sprint Camp 2016
 
Event: CSU Pine Banks
 

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:142.5lbs

30jacknifes,40hamballs30/30heeldrops,2m/quad
A good time at the Scooper Bowl, perfect weather, just warm enough to melt the ice cream, but not so hot to make you sweat.
Best were- Ben&Jerry's Empower Mint, along with perennial Cherry Garcia,Yuengling's Black&Tan (no beer from what I could tell),Edy's Ghiradelli Chocolate, Maple Flavored French Toast (but only in small doses).
Good contingent of friends, Ross, Ed, Ian (and friend), and my Scooper team, Judy and Hillary.
4 PM

paved running 22:18 [3] 2.05 mi (10:53 / mi) +69m 9:51 / mi
ahr:114 max:150 shoes: Asics GT-1000

trail running 24:22 [3] 2.37 mi (10:18 / mi) +17m 10:04 / mi
ahr:108 max:120 shoes: Asics GT-1000

paved running 16:03 [3] 1.53 mi (10:28 / mi)
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 8, 2016 #

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

30abs,40hamballs,40heeldrops,2m/quad

Tuesday Jun 7, 2016 #

Event: Scooper Bowl
 

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.5 weight:143.5lbs

30jacknifes,40hamballs,30/20heeldrops
2 PM

orienteering 30:00 [2] 1.65 mi (18:10 / mi)
ahr:93 max:117 shoes: Vintage VJ

Vetting NEOC AGM controls, GPS died, thought I had charged it full.

Monday Jun 6, 2016 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:144lbs

30situps,45heeldrops
11 AM

paved running 36:00 [3] 3.0 mi (12:00 / mi)
shoes: Altra Instinct 1.5

with Jude
2 PM

Road bike 52:00 [3] 11.5 mi (4:31 / mi) +100m 4:24 / mi
shoes: Ross Signature 290S

To Trader Joe's

Sunday Jun 5, 2016 #

Note

I was really looking forward to the TT races. I like Pond Mt and the course setting should be great.
It is interesting seeing the course setting style of others. The trap right out of the start on the sprint was something I don't usually see, and the first control on the Long was the hardest technically and physically on the course. You don't usually see that on the first leg.

I was anticipating the Middle to be in the terrain east of Fuller Mt Rd. The choice of the area for the Middle was not what I expected. The course seemed more of a classic style to me. I expected shorter legs, changes in direction and in an area of fairly complex terrain. The controls 4-9 were in a good area, with some direction changes, but the legs were a bit too long in each case. The end was a bit of a letdown, necessitated by the route around the west side of Pond Mt, which has a general lack of interesting features, and is sparingly mapped.
I'm sure the course setter has their reasons, but I was a bit letdown by the middle (of course in no way because of my abysmal navigating to 5 !)

Despite my reservations, I had a great time and appreciate the efforts of all those involved.
10 AM

trail running warm up/down 13:05 [2] 1.14 mi (11:27 / mi) +75m 9:31 / mi
ahr:127 max:165

orienteering 1:42:00 [2] 4.0 mi (25:30 / mi) +19m 25:08 / mi
ahr:73 max:142 shoes: Inov-8 OROC 340

This started well, then I read past 4, but recovered pretty quick, then 5,who knows? I think I went by the saddle the first time, but the control was just out of sight on the other side. Went back tried again, Tori off to the right, then she came in with Steve T to the blue control. At this point I was standing about 100 meters from 5, and had apparently come past it, then off to the east, relocating off the big re entrant, back again and saw the cliff on the N knoll. Got it, then went off again to the N to try to figure out what I did wrong coming in.
Some tough time around 12, and some ruminating on the placement of the boulder for 13.
All in all a nice long (in time) run for a Sunday morning.

Middle Red - Splits

Saturday Jun 4, 2016 #

Event: Stockholm marathon
 
11 AM

orienteering race 1:59:36 [3] 7.52 mi (15:54 / mi) +572m 12:52 / mi
ahr:130 max:149 shoes: Inov-8 OROC 340

Mostly a good run, and despite a really bad wander off the line to 2 (I relocated off 4) I only lost a few minutes there. Was cursing myself for the crazy around to the west side of Pond Mt when I was out there, but Sam and others confirmed it as a good choice. Had some problem attacking off the trail as the boulders so prominent at the base of the cliff are not mapped ( I mean really, a 4x2 m boulder is not worthy!)
I good 2 hour run, but had hoped for closer to 96 minutes.

Long Red - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
8 AM

paved running 15:09 [3] 1.32 mi (11:29 / mi) +111m 9:06 / mi
shoes: Saucony Kinvara TR

morning run with Ross, then some situps
1 PM

orienteering 19:13 [3] 1.66 mi (11:34 / mi) +11m 11:20 / mi
shoes: Saucony Kinvara TR

Phil kindly gave us some UMass sprint maps and we stopped by for some practice and had our lunches.
5 PM

orienteering race 21:50 [4] 2.23 mi (9:47 / mi) +35m 9:20 / mi
ahr:137 max:154 shoes: Saucony Kinvara TR

I was checking off the easy route to 1, just a trail bend seemingly in the open, when I saw a thicket ahead, glanced at the map to get bearing on a way through, when what should I see but the control surrounded by the out of bounds olive green!. Quick left to hit the trail through and then considering the route to 2...Really was in decisive on 4 and then got cut off by a construction area. By this time Dean (2 minutes back) was closing in. Ran hard for the rest, but then got distracted by the Stever/Charlie duo at the end and ran by 17...maybe just as well as I was not tempted to follow them out of bounds in the finish chute.

Sprint Red - Splits

Thursday Jun 2, 2016 #

Event: CSU Boston Common
 
10 AM

orienteering 1:28:58 [2] 3.77 mi (23:36 / mi) +288m 19:04 / mi
ahr:101 max:143 shoes: Inov8 OROC 350

Put together a course adding some points to yesterday's streamers. Went out ahead to get them up before anyone arrived. The area to the west was real nice woods , but the latter part was waist high bushes, with some dubious mapping of pits (more then mapped) and bare rock (ie there isn't any, despite what the map depicts)

Wednesday Jun 1, 2016 #

4 PM

orienteering 1:03:06 [2] 2.4 mi (26:18 / mi) +221m 20:27 / mi
ahr:94 max:129 shoes: Inov8 OROC 350

Streamering at Macedonia, hiked up to some decent terrain in the SW. hung some streamers while the others hit some permanent markers in the east part.

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