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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Jun 30, 2021:

activity # timemileskm+m
  paved running17 15:38:05 69.27(13:33) 111.48(8:25) 1768
  Road bike9 9:27:16 125.74(4:31) 202.37(2:48) 4194
  trail running10 7:47:32 34.71(13:28) 55.86(8:22) 55653c
  orienteering3 3:33:29 8.54(25:00) 13.74(15:32) 5782c
  Mt Bike1 2:55:56 27.11(6:29) 43.63(4:02) 1435
  Exercises9 2:02:00
  rowing machine8 1:20:00 11.24(7:07) 18.09(4:25)
  Total48 42:44:18 276.61 445.17 135405c
  [1-5]48 41:09:19
averages - sleep:7.8 weight:146.2lbs

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Wednesday Jun 30, 2021 #

3 PM

Road bike 49:32 intensity: (13:14 @0) + (24:10 @1) + (6:57 @2) + (5:11 @3) 11.32 mi (4:23 / mi) +763m 3:37 / mi
ahr:88 max:113

5 PM

trail running 57:10 intensity: (1:59 @0) + (49:15 @1) + (4:37 @2) + (1:19 @3) 4.04 mi (14:09 / mi) +2074m 5:27 / mi
ahr:92 max:112 shoes: Asics 1000-5

with Judy

Tuesday Jun 29, 2021 #

9 AM

Exercises (ballista) 10:00 [3]

4 PM

trail running 1:23:27 intensity: (58 @0) + (35:11 @1) + (18:10 @2) + (20:30 @3) + (8:00 @4) + (38 @5) 6.54 mi (12:46 / mi) +555m 10:06 / mi
ahr:106 max:147 shoes: Asics 1000-5

with Judy and then some more, with 3 x 3 minutes at T, because, why not..

Monday Jun 28, 2021 #

Event: Five Days of Italy
 
7 AM

trail running 30:19 [2] 2.5 mi (12:08 / mi) +23m 11:48 / mi
shoes: Saucony Kinvara TR

Morning run with Sam.

Sunday Jun 27, 2021 #

11 AM

Mt Bike long 2:55:56 [3] 27.11 mi (6:29 / mi) +1435m 5:34 / mi

With Judy and Sam at Hogbo, a sports resort/spa. Judy went in after 30Km., Sam wanted to continue on the 45 Km. route...My hands were getting sore, ( I never understood the flat handlebars, drop bars are so much better) but the 45K had some fast forest, and even paved, roads, so we were done in time for fika.
C • Högbo! 3

Saturday Jun 26, 2021 #

6 AM

trail running 59:45 intensity: (2:33 @0) + (51:18 @1) + (4:37 @2) + (1:17 @3) 4.01 mi (14:54 / mi) +3m 14:52 / mi
ahr:91 max:108 shoes: Asics 1000-5

with Judy
9 AM

Exercises (PT) 10:00 [3]

10 AM

Road bike 1:18:27 intensity: (17:38 @0) + (39:23 @1) + (14:43 @2) + (6:43 @3) 17.33 mi (4:32 / mi) +258m 4:20 / mi
ahr:90 max:116

Friday Jun 25, 2021 #

7 AM

trail running 54:41 intensity: (1:28 @0) + (24:53 @1) + (20:34 @2) + (7:46 @3) 4.05 mi (13:30 / mi) +998m 7:39 / mi
ahr:99 max:117 shoes: Asics 1000-5

north on the Gula Stigen

Thursday Jun 24, 2021 #

10 AM

trail running 1:05:10 intensity: (2:06 @0) + (4:36 @1) + (4:25 @2) + (54:03 @3) 5.35 mi (12:11 / mi) +79m 11:39 / mi
ahr:112 max:125 shoes: Asics 1000-5

the Gula Stigen south.

Wednesday Jun 23, 2021 #

7 AM

paved running 56:47 [3] 4.07 mi (13:57 / mi) +77m 13:11 / mi

10 AM

Road bike 1:03:45 [3] 14.18 mi (4:30 / mi) +659m 3:56 / mi

Tuesday Jun 22, 2021 #

7 AM

paved running 58:42 intensity: (1:06 @0) + (25:54 @1) + (22:20 @2) + (9:22 @3) 4.25 mi (13:49 / mi) +626m 9:28 / mi
ahr:100 max:118

with Judy

Monday Jun 21, 2021 #

6 AM

paved running 53:07 intensity: (19 @0) + (8:25 @1) + (19:38 @2) + (24:45 @3) 4.09 mi (12:59 / mi) +118m 11:55 / mi
ahr:105 max:121 slept:7.4 weight:146lbs shoes: Asics

with Judy
10 AM

Road bike 50:15 intensity: (4:22 @0) + (8:00 @1) + (6:57 @2) + (29:24 @3) + (1:32 @4) 12.13 mi (4:09 / mi) +1042m 3:16 / mi
ahr:108 max:141 shoes: Ross Signature 290S

to Newton garden. On the way home there was a youngster (15?) ahead on a, what looked to me, gravel bike..he stood on a slight rise of the road, and I thought maybe he was just practicing standing and pedaling, as the rise wouldn't warrant standing in my mind. Anyway I was going faster so I passed. Then, in my mirror, he was there, drafting..OK that's fine, I'll keep the pedal down, I can use the workout....then, after a few minutes , he passed,. Great, he's taking a pull now, how nice.. I got on his wheel, it always is amazing how much easier it is, I can glide a lot of the time...Alas, after less than a minute he pulled up....I gave a wave of thanks, but he disappeared..

Sunday Jun 20, 2021 #

10 AM

Road bike 1:29:11 intensity: (30:23 @0) + (40:16 @1) + (13:12 @2) + (5:20 @3) 19.36 mi (4:36 / mi) +226m 4:27 / mi
ahr:81 max:114 shoes: Austro-Daimler Vent Noir

From the bike trail lot in Greenfield, south on River Rd. Judy and I rode this, usually the other way so many times BK (before kids). Then across the CT. River in Sunderland and back north along the river, past the falls.. the roads were so nice, and little traffic, I had forgotten how great riding there can be.

Saturday Jun 19, 2021 #

3 PM

paved running 56:11 intensity: (30 @0) + (7:22 @1) + (16:23 @2) + (27:21 @3) + (4:09 @4) + (26 @5) 4.64 mi (12:07 / mi) +73m 11:33 / mi
ahr:113 max:146 shoes: Altra Solstice

with Judy and more.

Friday Jun 18, 2021 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.3

27pushups,33situps,70heeldrops,2m./1legstand
11 AM

paved running 1:21:17 intensity: (25 @0) + (32:42 @1) + (26:18 @2) + (21:52 @3) 6.11 mi (13:18 / mi) +96m 12:41 / mi
ahr:103 max:126

Thursday Jun 17, 2021 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.0 weight:147lbs

Exercises (PT) 10:00 [2]

plus 20/20heeldrops,15 lifts.
11 AM

paved running 1:24:37 intensity: (33 @0) + (26:46 @1) + (25:43 @2) + (23:27 @3) + (7:20 @4) + (48 @5) 6.52 mi (12:59 / mi) +103m 12:22 / mi
ahr:108 max:148 shoes: Asics

with Judy and some more .

Wednesday Jun 16, 2021 #

8 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)
slept:7.0 weight:146lbs

Exercises (ballista) 14:00 [3]

plus 25 pushups, 30situps
1 PM

Road bike 1:09:44 [3] 13.7 mi (5:05 / mi) +200m 4:52 / mi
shoes: Ross Signature 290S

to Newton garden with Judy

Tuesday Jun 15, 2021 #

6 AM

paved running 59:54 intensity: (28 @0) + (49:52 @1) + (8:15 @2) + (1:19 @3) 4.15 mi (14:26 / mi) +70m 13:43 / mi
ahr:94 max:109 shoes: Asics

with Judy
12 PM

trail running 40:04 intensity: (4:35 @1) + (7:03 @2) + (28:17 @3) + (9 @4) 2.2 mi (18:13 / mi) +673m 9:20 / mi
ahr:112 max:138 shoes: Inov-8 X-Talon

Picking up the last six controls

Monday Jun 14, 2021 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.4

Exercises (PT) 10:00 [3]

plus 30situps,20/20heeldrops

Sunday Jun 13, 2021 #

9 AM

trail running 5:01 [3] 0.34 mi (14:46 / mi) +454m 2:52 / mi
1c shoes: Inov-8 X-Talon

Putting out the map exchange.
3 PM

trail running 18:00 [2] 1.17 mi (15:23 / mi) +630m 5:45 / mi
2c shoes: Inov-8 X-Talon

Pickup 2 controls

orienteering 35:58 [2] 0.49 mi (1:13:22 / mi) +39m 58:55 / mi
2c shoes: Inov-8 X-Talon

Picking up water stop

Saturday Jun 12, 2021 #

Event: Westmoreland 3 for 1
 
9 AM

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

Exercises (PT) 14:00 [3]

plus 30pushups, 30situps. mostly leg lift pt's.
1 PM

paved running 39:37 intensity: (27 @0) + (9:57 @1) + (13:09 @2) + (16:04 @3) 2.81 mi (14:06 / mi) +60m 13:14 / mi
ahr:104 max:118

orienteering 1:22:42 intensity: (17:00 @1) + (13:28 @2) + (50:24 @3) + (1:46 @4) + (4 @5) 3.7 mi (22:21 / mi) +283m 18:04 / mi
ahr:92 max:145 shoes: Columbia Master Fly

Putting out 8 controls. A bit of a fiasco after the 3, I was on a trail which was mapped incorrectly on my poor usgs map, but I was sure of where it went, but when in veered off in the wrong direction I decided to bushwack down the hill. Bad idea, thick , rocky, but I made it to the trail I wanted, but then, as I checked the next control...NO MAP. I had dropped it back somewhere. After a bit of exploring, i found it.
Running in the woods and trails is showing how out of shape I am.

Friday Jun 11, 2021 #

6 AM

paved running 56:02 intensity: (37 @0) + (17:05 @1) + (25:59 @2) + (12:21 @3) 4.09 mi (13:42 / mi) +72m 12:59 / mi
ahr:102 max:117

Thursday Jun 10, 2021 #

6 AM

paved running 58:47 intensity: (1:46 @0) + (30:29 @1) + (19:23 @2) + (7:09 @3) 4.06 mi (14:29 / mi) +69m 13:45 / mi
ahr:98 max:117 shoes: Asics

with Judy
2 PM

orienteering 1:34:49 [3] 4.35 mi (21:48 / mi) +257m 18:25 / mi
shoes: Columbia Master Fly

Checking control locations, retro courses, B/W map, should be fun, and challenging.

Wednesday Jun 9, 2021 #

6 AM

paved running 57:27 intensity: (23 @0) + (14:36 @1) + (27:22 @2) + (15:06 @3) 4.04 mi (14:13 / mi) +82m 13:22 / mi
ahr:103 max:116 shoes: Asics

with Judy
10 AM

Road bike 53:43 intensity: (2:55 @0) + (18:42 @1) + (11:43 @2) + (20:23 @3) 12.12 mi (4:26 / mi) +588m 3:51 / mi
ahr:98 max:121 shoes: Ross Signature 290S

Newton garden

Tuesday Jun 8, 2021 #

6 AM

paved running 57:15 intensity: (44 @0) + (18:38 @1) + (25:53 @2) + (12:00 @3) 4.01 mi (14:17 / mi) +77m 13:28 / mi
ahr:101 max:116 shoes: Asics

with Judy
11 AM

Road bike 58:41 intensity: (4:51 @0) + (18:37 @1) + (10:07 @2) + (25:06 @3) 13.38 mi (4:23 / mi) +313m 4:05 / mi
ahr:101 max:124 shoes: Ross Signature 290S

Newton garden

Monday Jun 7, 2021 #

Exercises (PT) 30:00 [2]
weight:148.5lbs

last pt session
11 AM

Road bike 53:58 intensity: (2:58 @0) + (8:55 @1) + (5:20 @2) + (36:45 @3) 12.22 mi (4:25 / mi) +148m 4:15 / mi
ahr:111 max:134 shoes: Ross Signature 290S

Newton garden

Sunday Jun 6, 2021 #

3 PM

paved running 14:51 [3] 1.18 mi (12:37 / mi) +34m 11:35 / mi

Saturday Jun 5, 2021 #

Event: Theseus and the Minotaur Rogaine
 

Friday Jun 4, 2021 #

11 AM

paved running 1:07:10 intensity: (43 @0) + (12:35 @1) + (21:03 @2) + (28:56 @3) + (2:44 @4) + (1:09 @5) 5.0 mi (13:26 / mi) +74m 12:50 / mi
ahr:108 max:148

Thursday Jun 3, 2021 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

11 AM

paved running 42:37 intensity: (1:06 @0) + (17:51 @1) + (23:17 @2) + (23 @3) 3.0 mi (14:12 / mi) +32m 13:45 / mi
ahr:99 max:107 shoes: Asics

with Judy

Wednesday Jun 2, 2021 #

9 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:144.5lbs

Exercises (Linder routine) 10:00 [1]

12 PM

trail running 53:55 intensity: (3 @1) + (7 @2) + (50:04 @3) + (3:41 @4) 4.51 mi (11:57 / mi) +77m 11:21 / mi
ahr:131 max:140 shoes: Asics

Longer run to Lyons Bridge, haven't gone this in quite awhie.

paved running 12:59 intensity: (12:05 @3) + (54 @4) 1.12 mi (11:38 / mi)
ahr:134 max:139

paved running 19:22 intensity: (14 @0) + (1:00 @1) + (1:25 @2) + (16:43 @3) 1.64 mi (11:50 / mi) +29m 11:13 / mi
ahr:116 max:133

Tuesday Jun 1, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:145.5lbs

Exercises 14:00 [1]

3 PT , + 2m./1legstand
2 PM

paved running 1:01:23 intensity: (13 @0) + (3:40 @1) + (7:52 @2) + (47:23 @3) + (2:15 @4) 4.5 mi (13:38 / mi) +75m 12:58 / mi
ahr:113 max:143 shoes: Asics

with JUdy then around the block

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