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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  paved running28 24:54:22 128.68(11:37) 207.1(7:13) 1955
  rowing machine16 3:45:46 25.41 40.89
  Exercises8 1:35:00
  orienteering1 57:16 4.21(13:36) 6.78(8:27) 202
  trail running1 51:09 5.46(9:22) 8.8(5:49) 75
  nordic skiing1 37:24 2.06(18:09) 3.32(11:17) 27
  Unspecified1 12:34 0.15(1:21:13) 0.25(50:28) 1
  Total51 32:53:31 165.98 267.12 2260
  [1-5]50 32:27:52
averages - sleep:7.8 rhr:40 weight:142.8lbs

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Sunday Jan 31, 2016 #

9 AM

paved running 46:22 [1] 3.56 mi (13:01 / mi) +58m 12:23 / mi
shoes: Altra Instinct 1.5

with Jude
6 PM

Exercises (Ballista Routine) 12:00 [3]

Saturday Jan 30, 2016 #

1 PM

paved running 1:20:05 [3] 7.72 mi (10:22 / mi) +137m 9:50 / mi
ahr:121 max:161 weight:144lbs shoes: Asics GT-1000

With Jude for awhile, then some intervals at T pace, then 6 hill sprints up Erins Way.

Friday Jan 29, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:6.0 weight:142.5lbs

Up early to see Hill off to FL.
11 AM

paved running 51:38 [1] 3.92 mi (13:10 / mi) +14m 13:01 / mi
shoes: Altra Instinct 1.5

Along the Charles with Jude to pick up Hill's car.

Thursday Jan 28, 2016 #

rowing machine 10:00 [4] 2.45 km (4:05 / km)
slept:8.0 weight:141.5lbs

33situps,17lifts,60heeldrops,30/30hamballs,2m/quad
2 PM

paved running 1:03:10 [3] 6.36 mi (9:56 / mi) +115m 9:25 / mi
ahr:114 max:136 shoes: Asics GT-1000

Long Easy

Wednesday Jan 27, 2016 #

rowing machine 21:15 [3] 5.0 km (4:15 / km)
rhr:40 slept:8.0 weight:141.5lbs

30situps,20/20hamballs,40/40heeldrops,17lifts,2m/quadstretch

Exercises (Ballista Routine-2) 12:00 [3]

2 PM

paved running 35:39 [2] 3.52 mi (10:07 / mi) +21m 9:56 / mi
ahr:108 max:119 shoes: Altra Instinct 1.5

Easy day

Tuesday Jan 26, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:40 slept:8.0 weight:143lbs

30abs,60heeldrops,15lifts(40lb),2m/quad,40hamballs
3 PM

paved running warm up/down 19:45 [3] 2.0 mi (9:52 / mi) +36m 9:21 / mi
ahr:119 max:145 shoes: Asics GT-1000

paved running hills 23:34 [4] 2.47 mi (9:32 / mi) +112m 8:22 / mi
ahr:128 max:151 shoes: Asics GT-1000

7x Westfield Hill

paved running warm up/down 10:35 [1] 1.01 mi (10:26 / mi)
ahr:111 max:119 shoes: Asics GT-1000

Monday Jan 25, 2016 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.5

30abs,60heeldrops,15lifts,2m/quadstretch

Exercises (Ballista Routine) 12:00 [2]

Level 2
3 PM

paved running 37:19 [3] 3.92 mi (9:32 / mi) +29m 9:19 / mi
ahr:121 max:153 shoes: Asics GT-1000

Sunday Jan 24, 2016 #

11 AM

paved running 50:37 [3] 4.92 mi (10:17 / mi) +98m 9:41 / mi
ahr:115 max:145 shoes: Montrail Hurricane Ridge Gore

Out with Linda and Jude, and a few loopback pickups.

Unspecified (Snow shoveling) 12:34 [1] 0.15 mi (1:21:13 / mi) +1m 1:19:37 / mi
ahr:93 max:112

Clearing the walk at on Highland Ave. Always was interested how long and how much effort. There is 120' of frontage, plus I did about 25 feet of my neighbor.
5" medium snow

Saturday Jan 23, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:145lbs

Warm up before the run
11 AM

paved running 1:11:23 [2] 7.28 mi (9:48 / mi) +87m 9:27 / mi
ahr:115 max:131 shoes: Asics GT-1000

A longish run through the Riverdale area.
3 PM

Exercises (Ballista Routine, level 2) 12:00 [2]

Friday Jan 22, 2016 #

rowing machine 22:28 [3] 5.0 km (4:30 / km)
slept:8.5 weight:142lbs

30abs,15lifts,40hamballs,40/40heeldrops,2m./quad and the hurdle stretch for the full routine after weeks of not getting it all done
11 AM

paved running 1:02:52 [1] 4.64 mi (13:33 / mi) +74m 12:54 / mi
ahr:92 max:120 shoes: Altra Instinct 1.5

Thursday Jan 21, 2016 #

Exercises (Ballista Routine) 12:00 [3]

Need to start doing the clamshell correctly, as Hill pointed out.
3 PM

paved running 40:16 [3] 4.39 mi (9:10 / mi) +82m 8:40 / mi
ahr:128 max:142 shoes: Asics GT-1000

Wednesday Jan 20, 2016 #

rowing machine 23:58 [3] 5.0 km (4:48 / km)
slept:9.0 weight:143lbs

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

Tuesday Jan 19, 2016 #

rowing machine 22:05 [3] 5.0 km (4:25 / km)

30situps,30/30heeldrops,2m/quad
3 PM

paved running 36:39 [2] 3.5 mi (10:28 / mi) +12m 10:21 / mi
ahr:117 max:154 shoes: Montrail Hurricane Ridge Gore

Monday Jan 18, 2016 #

Exercises (Ballista routine) 11:00 [3]

10 AM

nordic skiing 37:24 [2] 2.06 mi (18:09 / mi) +27m 17:27 / mi
shoes: Trak 1000 waxless

with Jude.
2" , so barely enough on the grass, even then the skis were dragging, and then, with the ground not frozen, picked up some massive frozen slush crossing low spots.
3 PM

paved running 22:31 [1] 1.73 mi (13:03 / mi) +20m 12:35 / mi
shoes: Asics GT-1000

with Jude, snowy sidewalks, bracing wind.

Sunday Jan 17, 2016 #

Note

WCOC winter meeting. A long drive but well worth it for the O, food and guests.
http://www.faculty.fairfield.edu/rdewitt/wcoc/2016...
C • Splits 1
C • WCOC 2
2 PM

orienteering race 17:33 [3] 1.3 mi (13:30 / mi) +51m 12:02 / mi
ahr:126 max:177 shoes: Inov8 OROC 350

Going faster than I have recently...and went too low to number 3, lost about 30sec., but do not see how Becks, Lina and Phil did, 1,6 & 12 secs. on that leg (130m, uphill). E punch boxes lie!

orienteering race 24:39 [3] 1.59 mi (15:30 / mi) +84m 13:19 / mi
ahr:126 max:146 shoes: Inov8 OROC 350

Really messed up 4 on this one, just wasn't looking for such a small boulder (no excuse).
These were the same course as last year, so you'd think I could be good.

orienteering race 15:04 [4] 1.32 mi (11:25 / mi) +67m 9:52 / mi
ahr:141 max:151 shoes: Inov8 OROC 350

Re-run, so I could do 3-4 well, and to get close to an hour. At 4 I figured might as well go all the way.
At 7 I finally followed the route Emma took last year, way right. The route was fabulous, downhill for the first couple hundred meters, just enough to be able to help your speed, not too steep so you had to be careful and slow, then follow along uphill of the wall, and then there is the control right in front of you.
Wish I could see those routes the first time, every time.
C • Re-run 2

Sprint 1 - Splits

Sprint 2 - Splits

Saturday Jan 16, 2016 #

12 PM

paved running 57:11 [1] 4.2 mi (13:37 / mi) +99m 12:41 / mi
ahr:89 max:127 shoes: Altra Instinct 1.5

with Jude

Friday Jan 15, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5

30situps,2m/quad,30/30heeldrops
12 PM

paved running 55:36 [1] 4.06 mi (13:41 / mi) +72m 12:58 / mi
ahr:90 max:107 shoes: Altra Instinct 1.5

with Jude

Thursday Jan 14, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:7.5 weight:143lbs

1m/quad
3 PM

paved running 1:06:51 [3] 6.5 mi (10:18 / mi) +130m 9:41 / mi
ahr:119 max:130 shoes: Asics GT-1000

Wednesday Jan 13, 2016 #

8 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:7.5 weight:143lbs

30situps,2m/quad,40/30heeldrops
2 PM

paved running 47:04 [3] 4.69 mi (10:03 / mi) +70m 9:36 / mi
ahr:119 max:135 shoes: Asics GT-1000

Easy and cold ,0C, but stayed warm.

Tuesday Jan 12, 2016 #

12 PM

paved running long 16:35 [3] 1.76 mi (9:25 / mi) +12m 9:13 / mi
ahr:119 max:141 shoes: Asics GT-1000

trail running long 51:09 [3] 5.46 mi (9:22 / mi) +75m 8:59 / mi
ahr:129 max:144 shoes: Asics GT-1000

paved running long 17:37 [2] 1.85 mi (9:30 / mi)
ahr:121 max:129 shoes: Asics GT-1000

Monday Jan 11, 2016 #

rowing machine 18:00 [3]

Sunday Jan 10, 2016 #

4 PM

paved running 23:48 [2] 2.02 mi (11:47 / mi) +3m 11:44 / mi
shoes: Altra Instinct 1.5

I wanted to run with TARC this morning, but I wimped out with the light rain coming down, and then it started raining harder and was kicking myself for not getting out in the am.
It stopped for about late in the afternoon so I went for a short run, and the rain started up again as I finished.

Saturday Jan 9, 2016 #

rowing machine 14:00 [3]

30situps,40/40heeldrops.2m/quadstretch
12 PM

paved running 47:29 [3] 3.34 mi (14:13 / mi) +56m 13:31 / mi
shoes: Asics GT-1000

More "Suupport the rail trail" flyering

paved running 41:50 [2] 3.1 mi (13:30 / mi) +11m 13:21 / mi
shoes: Asics GT-1000

run with Jude

Friday Jan 8, 2016 #

10 AM

paved running 58:17 [1] 4.31 mi (13:31 / mi) +38m 13:10 / mi
shoes: Asics GT-1000

With Jude. More flyer distribution.
Here is the page for the trail I am working on the group with.
https://www.facebook.com/DedhamRailTrail/

If you are so inclined, please "Like" the page, we would like to demonstrate lots of support to town officials.
C • Like! 4

Thursday Jan 7, 2016 #

2 PM

paved running 2:30:28 [1] 10.42 mi (14:26 / mi) +114m 13:58 / mi
ahr:108 max:160 shoes: Asics GT-1000

Putting flyers in doors announcing the meeting to comment on the Dedham rail trail. The usual paranoid opposition is present.
So weird, everyone I have heard from or talked to says the same thing about those opposed, fear of those "others" coming down the trail to rob, rape and peep on them. Then those opposed find out it's great (as their house values go up) .
Humans-can't live with them, can't live without them.......

Or as Pogo said'
"We have met the enemy, and he is us"

Wednesday Jan 6, 2016 #

rowing machine 14:00 [3]
slept:7.5 weight:142.5lbs

30situps,30/30heeldrops,2m/quad
Erg computer not working again.

Note

We got a nice postcard from the senior Team for our donation this year (via the PG marathon challenge). I was disappointed to find out there were only 7 contributors to the Team this year.
C • really? 8
4 PM

paved running 46:30 [3] 4.43 mi (10:30 / mi) +139m 9:34 / mi
ahr:119 max:134 shoes: Altra Instinct 1.5

Exercises (Ballista routine) 12:00 [3]

Staying at the intermediate level of exercises.

Tuesday Jan 5, 2016 #

2 PM

paved running 47:39 [2] 4.25 mi (11:13 / mi) +100m 10:27 / mi
shoes: Altra Instinct 1.5

Monday Jan 4, 2016 #

1 PM

paved running 42:58 [2] 4.09 mi (10:30 / mi) +71m 9:58 / mi
ahr:113 max:149 shoes: Asics 1150

After catching up , run with Jude , Sam and Hill

Sunday Jan 3, 2016 #

rowing machine 10:00 [3] 2.46 km (4:04 / km)

New batteries for computer.
3 PM

paved running 37:48 [1] 2.76 mi (13:42 / mi) +83m 12:32 / mi
shoes: Altra Instinct 1.5

Saturday Jan 2, 2016 #

11 AM

paved running 58:37 [1] 4.14 mi (14:10 / mi) +25m 13:54 / mi
ahr:99 max:111 shoes: Asics GT-1000

Friday Jan 1, 2016 #

Exercises (Ballista routine) 12:00 [3]

11 AM

paved running 25:39 [0] 1.83 mi (14:02 / mi) +37m 13:12 / mi
shoes: Asics GT-1000

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