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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  paved running15 11:43:38 55.9(12:35) 89.96(7:49) 1021
  orienteering3 5:31:54 21.72(15:17) 34.96(9:30) 106771c
  trail running7 5:21:01 29.34(10:57) 47.22(6:48) 9255c
  Road bike4 4:34:45 62.65(4:23) 100.83(2:43) 538
  rowing machine19 3:10:13 28.77(6:37) 46.3(4:06)
  Exercises3 34:00
  Total43 30:55:31 198.38 319.27 355176c
averages - sleep:7.9 rhr:41 weight:141.2lbs

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Wednesday Nov 30, 2016 #

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

11 AM

Road bike 1:22:48 [3] 18.06 mi (4:35 / mi) +184m 4:27 / mi
shoes: Ross Signature 290S

Tuesday Nov 29, 2016 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
rhr:39 slept:7.5 weight:141.5lbs

30jacknifes,40hamballs,20pushups, 60heeldrops,15pushups,2m/quad
2 PM

paved running 26:23 [3] 2.34 mi (11:17 / mi) +52m 10:33 / mi
shoes: Altra Instinct 1.5

Monday Nov 28, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:42 slept:9.0 weight:144lbs

30abs,20pushups, 2m/quad,45heeldrops,40hamballs
2 PM

paved running 24:37 [2] 2.15 mi (11:27 / mi) +70m 10:24 / mi
shoes: Asics GT-1000

trail running 25:41 [3] 2.23 mi (11:31 / mi) +77m 10:24 / mi
shoes: Asics GT-1000

Rt hip getting sore after the brief stop atop the Wilson Mt rock. A great view from there today.

paved running 12:02 [2] 1.11 mi (10:49 / mi)
shoes: Asics GT-1000

Sunday Nov 27, 2016 #

12 PM

paved running 58:58 [1] 4.09 mi (14:25 / mi) +73m 13:39 / mi
shoes: Asics GT-1000

Wednesday Nov 23, 2016 #

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

30jacknifes,40hamballs,45heeldrops,2m/quad,15pushups

Tuesday Nov 22, 2016 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)

30jacknifes,1.5mbackplank,60heeldrops,20pushups,2m/quad
2 PM

paved running 16:41 [3] 1.57 mi (10:39 / mi) +34m 9:59 / mi
shoes: Asics GT-1000

trail running 41:40 [3] 4.02 mi (10:22 / mi) +25m 10:10 / mi
(injured) shoes: Asics GT-1000

hip,ITB?, acted up after 45 minutes. Disappointing as it was pretty much fine the past few days. Maybe the Ballista exercises is too much stress.

paved running 17:14 [1] 1.42 mi (12:06 / mi)
shoes: Asics GT-1000

Monday Nov 21, 2016 #

10 AM

rowing machine warm up/down 2:15 [3] 0.5 km (4:30 / km)

Warming up before the run.

paved running 57:32 [1] 4.05 mi (14:12 / mi) +72m 13:28 / mi
shoes: Asics GT-1000

A cloudy cold day run with Jude.
5 PM

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

30abs,1mbackplank,20pushups
6 PM

Exercises (Ballista routine,level 1) 12:00 [3]

Sunday Nov 20, 2016 #

Event: NEOC: Traverse and Mini-Traverse
 
11 AM

orienteering race 2:44:09 intensity: (54 @1) + (12:20 @2) + (2:30:55 @3) *** 10.29 mi (15:57 / mi) +730m 13:04 / mi
ahr:172 max:180 28c shoes: Inov-8 OROC 340

A good but physically hard run. I didn't do myself much favor with the climb in the beginning, going straight. Had some good legs, but in the end, somehow overlooked the easy #10 control, right next to the trail, and forgot to punch at the last drinks control, so earned myself a DQ.
Winter arrived with snow showers in the Pioneer Valley hills on the way out and back.
5 PM

Note

Left before the Traverse awards, swiping one too many donuts for the ride home. Had to be at the Dedham HS Sports Hall of Fame induction for Samantha.
C • Thanks! 3

Traverse - Splits

Saturday Nov 19, 2016 #

rowing machine warm up/down 6:00 [3] 1.3 km (4:37 / km)

Exercises (Ballista routine,level 1) 10:00 [1]

1 PM

paved running 57:46 [1] 4.07 mi (14:11 / mi) +74m 13:25 / mi
shoes: Asics GT-1000

with Jude, testing the hip

Friday Nov 18, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141.5lbs

Thursday Nov 17, 2016 #

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:8.5 weight:140.5lbs

33jacknifes,2mbackplank,30/30heeldrops,2m/quad
1 PM

Road bike 53:15 [3] 12.07 mi (4:25 / mi) +91m 4:19 / mi
shoes: Ross Signature 290S

Wednesday Nov 16, 2016 #

Exercises (Ballista routine,level 1) 12:00 [1]

7 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:6.5

30jacknifes,20pushups,1mbackplank,45heeldrops,2m/quad
3 PM

paved running 17:15 [3] 1.64 mi (10:30 / mi) +43m 9:43 / mi
shoes: Asics GT-1000

trail running 36:04 [3] 3.31 mi (10:54 / mi) +31m 10:35 / mi
shoes: Asics GT-1000

Rt hip sore the whole way. Finally just turned around and headed home.

paved running 12:20 [2] 1.11 mi (11:08 / mi)
shoes: Asics GT-1000

Tuesday Nov 15, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.0 weight:140.5lbs

30abs,20pushups,30/30heeldrops,2m/quad

Monday Nov 14, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

35jacknifes,1mbackplank,30/30heeldrops,2m/quad
1 PM

Road bike 1:22:05 [3] 19.17 mi (4:17 / mi) +164m 4:10 / mi
shoes: Ross Signature 290S

To TJoes, then a really long way home.

Sunday Nov 13, 2016 #

Event: EMPO - Moreau Lake State Park
 
11 AM

paved running 51:08 [1] 3.32 mi (15:24 / mi) +55m 14:38 / mi
shoes: Altra Instinct 1.5

Out with Jude, but then my hip acted up, walked the rest.

Saturday Nov 12, 2016 #

Event: NEOC: Powisset Peak
 
10 AM

orienteering race 2:06:15 intensity: (2:05:50 @3) + (25 @4) 7.86 mi (16:04 / mi) +223m 14:46 / mi
ahr:162 max:163 24c shoes: Inov8 OROC 350

Good course, but got pretty beat up thrashing through the woods, and a heavy fall just before 8 left quite a mark on my right thigh, aggravating the inflamed tendon, which had been a lot better.
C • Thrashing 8

Blue - Splits

Friday Nov 11, 2016 #

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

35abs,20pushups,45heeldrops,2m/quad
C • Happy Birthday! 4
10 AM

paved running 57:30 [1] 4.03 mi (14:15 / mi) +72m 13:30 / mi
shoes: Asics GT-1000

Thursday Nov 10, 2016 #

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

30jacknifes,1.5mbackplank,30/30heeldrops,1m/quad
12 PM

paved running 43:40 [3] 3.41 mi (12:49 / mi) +19m 12:36 / mi
shoes: Asics GT-1000

Wednesday Nov 9, 2016 #

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

1 PM

paved running 16:52 [3] 1.63 mi (10:22 / mi) +43m 9:35 / mi
shoes: Asics GT-1000

trail running 1:02:49 [3] 5.99 mi (10:29 / mi) +78m 10:04 / mi
shoes: Asics GT-1000

paved running 45:07 [3] 4.54 mi (9:56 / mi) +119m 9:11 / mi
shoes: Asics GT-1000

Tuesday Nov 8, 2016 #

1 PM

Road bike 56:37 [3] 13.35 mi (4:14 / mi) +99m 4:09 / mi
shoes: Ross Signature 290S

Newton garden, lots chard doing well. Cleaned up the dead tomato plants. Rode the long way home.

Monday Nov 7, 2016 #

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

30jacknifes,1mbackplank,30/30heeldrops,20pushups
11 AM

paved running 56:53 [1] 4.07 mi (13:59 / mi) +119m 12:49 / mi
shoes: Asics GT-1000

with Jude

Sunday Nov 6, 2016 #

Event: NE Challenge race #4: CSU
 
9 AM

orienteering race 41:30 [4] 3.57 mi (11:37 / mi) +114m 10:34 / mi
19c

trail running 39:21 [3] * 3.29 mi (11:58 / mi) +122m 10:43 / mi
5c

Ran the 5K trail X route. Streamers were down and I somehow ran by #1.

NE Challenge - Splits

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park
 
4 PM

paved running 57:37 [1] 4.28 mi (13:28 / mi) +74m 12:47 / mi

Friday Nov 4, 2016 #

1 PM

paved running 34:48 [3] 3.12 mi (11:09 / mi) +36m 10:45 / mi

Thursday Nov 3, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

30jacknifes,60heeldrops

Wednesday Nov 2, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:9.0 weight:139lbs

30abs,20pushups,1.5mbackplank,2m/quad,45heeldrops
1 PM

trail running 1:28:56 [3] 7.96 mi (11:10 / mi) +501m 9:20 / mi
shoes: Columbia Master Fly

Today must have been bump day. On the way to the reservation, two young guys bumped my car as I was waiting at a light, and on the trail, a young woman whacked my shoulder pretty good. The guys said they were distracted by their GPS, the woman was texting on her phone.
Was pretty tired the whole way, and a minor pain on my left knee morphed into a moderate to severe muscle pull on my right hip.

Tuesday Nov 1, 2016 #

2 PM

paved running 20:57 [3] 2.08 mi (10:04 / mi) +66m 9:10 / mi
shoes: Asics GT-1000

trail running 26:30 [3] 2.53 mi (10:28 / mi) +91m 9:25 / mi
shoes: Asics GT-1000

paved running 18:18 [3] 1.86 mi (9:50 / mi)
shoes: Asics GT-1000

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