Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m
	paved running	17	11:55:15	70.08	(10:12)	112.78	(6:21)	970
	trail running	10	9:16:18	52.45	(10:36)	84.41	(6:35)	800
	rowing machine	19	4:54:29	42.53	(6:55)	68.44	(4:18)
	orienteering	2	1:33:36	5.34	(17:31)	8.6	(10:53)	120	17 /	35c	48%
	Road bike	1	57:00	15.0	(3:48)	24.14	(2:22)
	Total	27	28:36:38	185.4	(9:16)	298.37	(5:45)	1890	17 /	35c	48%
averages - sleep:7.8 rhr:44 weight:149.3lbs

2:28

0:00

» now

Tuesday Mar 31, 2009 #

rowing machine 12:50 [3] 3.0 km (4:17 / km)
rhr:44 slept:8.0 weight:150lbs

trail running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Brooks OC

paved running 10:21 [5] 2.4 km (4:19 / km) +240m 2:52 / km
shoes: Brooks OC

Blue Hill Access road, 12x. With Sam.
53,51,54,51,53,52,52,52,52,52,50,49.

paved running 16:00 [1] 2.4 km (6:40 / km)
shoes: Brooks OC

Back down between.

Sunday Mar 29, 2009 #

paved running 48:00 [2] 4.5 mi (10:40 / mi)
shoes: Asics 2110

With Jude and Hill.

paved running 7:30 [5] 1.0 mi (7:30 / mi) +35m 6:46 / mi
shoes: Asics 2110

Westfield mile

Friday Mar 27, 2009 #

Event: Ran-it Granite

rowing machine 12:50 [3] 3.0 km (4:17 / km)
slept:8.5

trail running 1:05:14 [4] 6.0 mi (10:52 / mi) +400m 9:00 / mi
ahr:140 max:152

Skyline 1 route, split 30:30. Stopped atop Buck Hill to watch the planes pass over.
Easier and faster than last week as I started slower and was faster in the second half.

Thursday Mar 26, 2009 #

rowing machine 12:49 [3] 3.0 km (4:16 / km)
rhr:45 slept:7.5

Road bike 57:00 [3] 15.0 mi (3:48 / mi)
shoes: Ross Signature 290S

First ride of the year. Was nice to do something different.

Wednesday Mar 25, 2009 #

rowing machine 12:50 [3] 3.0 km (4:17 / km)
rhr:45 slept:7.5 weight:149lbs

trail running warm up/down 8:00 [2] 0.7 mi (11:25 / mi)
shoes: VJ Falcon

orienteering 56:00 [3] *** 4.1 km (13:40 / km) +120m 11:55 / km
15c shoes: VJ Falcon

Training course at HPond with Sam

Tuesday Mar 24, 2009 #

trail running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks OC

Before and after with Sam.

paved running 10:09 [5] 2.2 km (4:37 / km) +220m 3:05 / km
shoes: Brooks OC

11x 200m. uphill on Blue Hill access road.
59,59,57,57,55,55,54,53,53,52,55.

paved running 20:00 [1] 2.2 km (9:05 / km)
shoes: Brooks OC

Downhill between.

Monday Mar 23, 2009 #

rowing machine 12:44 [3] 3.0 km (4:15 / km)

paved running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics 2110

Library and over to Wilson Mt. with Sam.

trail running 31:00 [3] 3.5 mi (8:51 / mi)
shoes: Asics 2110

Wilson Mt and Whitcomb Woods trails with Sam.

Sunday Mar 22, 2009 #

Event: WCOC Season Opener

orienteering race 19:20 [3] *** 2.2 km (8:47 / km)
spiked:8/10c rhr:43 shoes: VJ Falcon

SprintA at Crandalls. Too far right on 1, corrected quickly. Hesitant on 4 as I didn't see the control, so was walking.

orienteering race 18:16 [3] *** 2.3 km (7:57 / km)
spiked:9/10c shoes: VJ Falcon

Slow and overwhelmed by terrain on 1, stuck to bearing and was able to locate a pair of cliffs 50m. to east. OK after that, but apparently too slow through the woods compared to the others.

sprintA - Splits

SprintB - Splits

Saturday Mar 21, 2009 #

trail running 1:53:00 [3] 12.5 mi (9:02 / mi)
shoes: New Balance Trail

Lincoln Conservation Trails- De Cordeva Museum, Sandy Pond, Pine Hill, Adams Woods Mt Misery, Codman Farm, with Hill and Sam. Lovely Day, got badly lost several times (I was navigating).

C • Run... 4

Friday Mar 20, 2009 #

rowing machine 20:00 [3] 4.72 km (4:14 / km)
rhr:42 weight:149lbs

paved running 34:00 [1] 3.0 mi (11:20 / mi)
shoes: Asics 2110

With Jude.

Thursday Mar 19, 2009 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
rhr:43 slept:8.5 weight:149lbs

Wednesday Mar 18, 2009 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
rhr:44 slept:7.5 weight:149lbs

trail running tempo 1:06:04 [5] 6.0 mi (11:01 / mi) +400m 9:07 / mi
ahr:141 max:147 shoes: Asics Gel Eagle trail

Skyline trail 1, split 29:30.
Was supposed to be T pace after a 12 minute warm up, which went OK until I got to the SKyline Trail. Legs didn't have the strength to get to T pace up the hills, and no way to run the downhills fast enough.
In retrospect, this was a 5.
Buck Hill-142, next hill- 141, last hill 139.

C • how much climb is there? 4

Tuesday Mar 17, 2009 #

rowing machine 12:49 [3] 3.0 km (4:16 / km)
rhr:44 slept:7.5

trail running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks OC

Trails in Blue Hills

paved running 8:15 [5] 1.8 km (4:35 / km) +225m 2:49 / km
shoes: Brooks OC

9x200m. Blue Hill access road.
57,58,58,57,59,58,56,57,56

paved running 15:00 [1] 1.8 km (8:20 / km)
shoes: Brooks OC

Downhill between.

Monday Mar 16, 2009 #

rowing machine 20:00 [3] 4.61 km (4:20 / km)
slept:8.5

paved running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Asics 2110

Westfield with Sam

Sunday Mar 15, 2009 #

trail running 2:28:00 [3] 12.0 mi (12:20 / mi)

7am to run with the Trail Animals Running Club at Houghtons Pond. We ran the first part of the DRB 50Km.
Joined Chris Haley, one of the founding members of TARC, along with 3 other guys. Nice day, OK except I was slow on the rocky down hills. Should get out on the trails more.

Saturday Mar 14, 2009 #

paved running 44:00 [1] 4.0 mi (11:00 / mi)
shoes: Asics 2110

Westfield and Meadowbrook with Jude and Hill

Friday Mar 13, 2009 #

rowing machine 12:48 [3] 3.0 km (4:16 / km)
rhr:44 weight:150lbs

paved running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks OC

paved running 16:54 [4] 3.5 km (4:50 / km)
shoes: Brooks OC

3 laps of Stoney Lea 5:32,5:44,5:37,about T pace.

Thursday Mar 12, 2009 #

Note

Taking today completely off as my right knee suddenly (literally was fine, spent 10 minutes standing while on the phone, hung up and knee was sore to move), feels sore on the back. No doubt too much intensity and duration Tuesday.

Wednesday Mar 11, 2009 #

rowing machine 20:00 [3] 4.65 km (4:18 / km)
rhr:44 slept:8.25

paved running 29:00 [2] 3.3 mi (8:47 / mi)
shoes: Asics 2110

Easy run with Sam.

Tuesday Mar 10, 2009 #

paved running hills 9:34 [5] 2.0 km (4:47 / km) +250m 2:57 / km
shoes: Brooks OC

10x200m. on Blue Hill access road,
59,58,56,57,56,57,57,59,58,57

trail running warm up/down 20:00 [2] 1.75 mi (11:26 / mi)
shoes: Brooks OC

paved running 25:00 [1] 2.0 km (12:30 / km)
shoes: Brooks OC

Jog down hill between

rowing machine 12:53 [3] 3.0 km (4:18 / km)

Monday Mar 9, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
rhr:45 slept:8.0

paved running 31:00 [2] 3.0 mi (10:20 / mi)
shoes: Asics 2110

With Sam

Saturday Mar 7, 2009 #

paved running 1:45:00 [2] 11.0 mi (9:33 / mi)
rhr:46 slept:8.0 shoes: Asics 2110

Run around Newton with Sam and Ross.
Under Rt 9, then along the south side of Hammond Pond, past Longwood tennis club, around Chestnut Hill Resevoir, out to Commonwaelth Ave at the top of Heartbreak Hill. The road was filled with runners out for the perfect weather (55F, mostly sunny).
We descended half of the hills before turning off to find a bathroom spot. No runners on the side streets, but we spotted a kid walking his chicken on a leash...
Back along Langley Rd. discussing hows and ifs of coaching.

Friday Mar 6, 2009 #

rowing machine 12:58 [3] 3.0 km (4:19 / km)
rhr:45 slept:7.0

paved running 46:00 [1] 3.5 mi (13:09 / mi)
shoes: Asics 2110

With Jude up Sandy Valley, around Stoney Lea and Womputuck circle.
Definitely hints of spring in the air, but we are due one more big storm before April.