Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	paved running	15	11:20:09	59.83	(11:22)	96.29	(7:04)	959
	trail running	7	7:51:13	36.1	(13:03)	58.09	(8:07)	843
	orienteering	3	3:20:46	11.96	(16:47)	19.25	(10:26)	248	53c
	rowing machine	17	2:50:00	24.02	(7:05)	38.65	(4:24)
	Road bike	2	1:53:49	26.12	(4:21)	42.04	(2:42)	122
	Exercises	3	42:00
	Total	45	27:57:57	158.02		254.32		2172	53c
averages - sleep:7.9 rhr:39 weight:141.1lbs

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Monday Oct 31, 2016 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:141lbs

30jacknifes,1mbackplank,50heeldrops,1m/quad,20pushups

9 AM

paved running 36:21 [3] 3.15 mi (11:33 / mi) +28m 11:15 / mi

Friday Oct 28, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:8.25 weight:139.5lbs

30abs,1mbackplank,2m/quad,60heeldrops,15lifts

Thursday Oct 27, 2016 #

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

30jacknifes,20/20heeldrops,1m/quad,10pushups,15lifts

12 PM

paved running 35:07 [3] 3.35 mi (10:29 / mi) +15m 10:20 / mi
shoes: Altra Instinct 1.5

5 PM

Exercises (Ballista routine) 15:00 [3]

Wednesday Oct 26, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

20abs,45heeldrops,15lifts.1mbackplank,1m/quad

11 AM

trail running (Skyline 1) 1:06:32 [4] 6.73 mi (9:53 / mi) +412m 8:18 / mi
shoes: Columbia Master Fly

HAd to get this in today. Bad weather coming tomorrow. Was fast in the beginning as I was a bit chilly, and had to slow a bit through the middle and climbs. Fast enough for a good time having not run this since before the US Champs.

Tuesday Oct 25, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:39 slept:8.5 weight:139.5lbs

30jacknifes,20pushups,1mbackplank,2m/quad,20/40heeldrops

3 PM

paved running 28:48 [3] 3.0 mi (9:35 / mi) +70m 8:56 / mi
shoes: Altra Instinct 1.5

Monday Oct 24, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.5

45heeldrops

11 AM

paved running 15:40 [1] 1.18 mi (13:13 / mi)
shoes: Altra Instinct 1.5

To the PO with Jude

paved running 1:23:38 [3] 7.88 mi (10:37 / mi) +181m 9:54 / mi
shoes: Altra Instinct 1.5

To water co. and then over to DCD to do some hills (8x160m.) on the grass, then more to get used to running with tired legs.

Sunday Oct 23, 2016 #

2 PM

trail running 1:21:23 [1] 5.88 mi (13:51 / mi) +15m 13:44 / mi
shoes: Asics GT-1000

Nice run with Jude on a Concord old rail trail. Then a tour of the Old Manse and North Bridge.
https://www.facebook.com/jeff.saeger.56

Saturday Oct 22, 2016 #

11 AM

paved running 58:26 4.2 mi (13:55 / mi) +100m 12:57 / mi
ahr:147 max:147 shoes: Altra Instinct 1.5

with Jude before heading in to the HOCR to watch Hill and Erin.
https://www.regattacentral.com/regatta/results2/ev...

Friday Oct 21, 2016 #

11 AM

trail running 1:17:20 [3] 5.26 mi (14:42 / mi) +144m 13:33 / mi
shoes: Columbia Master Fly

Some off trail .

Note

I was in Gloucester, to pick up some rims for snow tires, and remembered that long ago, Jim Baker (so real long ago), had suggested Ravenswood Park as a possible O venue.
So I changed into running gear, found a trail map at the parking, and set out. Nice trail, so off through the woods. Lots of rock, of all sizes, gradual ups and downs, but lots of rock,,,, a mini Pawtuckaway was my thought. Very open woods though, no ground veg.
Went off trail out of the ToR land (did I mention this is a Trustees property?) into Gloucester water company land. Contours were vague (and printed white on light green) but at one point I just headed NE, still in the woods and no trails...finally hit a trail (not on the map) then a mapped trail. Moving into the SE area there are more trails, some marshes, and the bit more undergrowth. More like High Rock I thought, but without the low bushes.
Biggest drawback would be parking. The official area fits only about 12 cars.

C • Small world 1

Thursday Oct 20, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:38 slept:7.0 weight:140lbs

30jacknifes,2m/quad,15lifts,20oushups,60heeldrops

5 PM

paved running 42:17 [3] 4.05 mi (10:27 / mi) +59m 9:59 / mi
shoes: Altra Instinct 1.5

Wednesday Oct 19, 2016 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:7.5 weight:141lbs

20abs,10lifts,60heeldrops,2m/quad

10 AM

Road bike 1:03:49 [3] 13.62 mi (4:41 / mi) +122m 4:34 / mi
shoes: Ross Signature 290S

Newton Garden, the swiss chard is prolific, but I didn't pick any as we have plenty of leftovers. Then to TJoe's .

Tuesday Oct 18, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:8.5 weight:141lbs

30jacknifes,22pushups,1mbackplank,45heeldrops

3 PM

paved running 16:38 [3] 1.64 mi (10:09 / mi) +43m 9:23 / mi
shoes: Asics GT-1000

LAck of motivation kept me in until the sun appeared. Really quite nice, if a bit warm and humid for late October.

trail running 42:02 [3] 4.48 mi (9:23 / mi) +31m 9:11 / mi
shoes: Asics GT-1000

And now that I was out, all the way through Wilson Mt and along the river trail to the end and back.

paved running 20:47 [3] 2.07 mi (10:02 / mi) +16m 9:48 / mi
shoes: Asics GT-1000

The long way home to get over 7 miles and 75 minutes... have just realized I will be RUNNING the Traverse this year.

Monday Oct 17, 2016 #

10 AM

paved running 38:46 [1] 2.91 mi (13:18 / mi) +37m 12:48 / mi
shoes: Altra Instinct 1.5

with Jude

12 PM

Exercises (Ballista routine) 15:00 [3]

Sunday Oct 16, 2016 #

Event: Mid-Atlantic Championships

Event: Nobscot Reservation

10 AM

orienteering 1:10:43 [3] *** 7.0 km (10:06 / km)
23c shoes: Inov8 OROC 350

Nice day at Nobscot.
I do think our marketing is working, so many people I do not recognize coming to the registration....we ran out of rental compasses and must have loaned out 50 epunches.

Red - Splits

Friday Oct 14, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:5.5 weight:140lbs

30abs,20pushups,2m/quad,45heeldrops

2 PM

paved running 36:53 [2] 3.46 mi (10:40 / mi) +32m 10:22 / mi
shoes: Altra Instinct 1.5

Thursday Oct 13, 2016 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:142.5lbs

30jacknifes,2m/quad,30sbackplank

4 PM

paved running 24:13 [3] 2.23 mi (10:52 / mi) +73m 9:51 / mi
shoes: Asics GT-1000

trail running 34:36 [3] 3.28 mi (10:33 / mi) +47m 10:06 / mi
shoes: Asics GT-1000

paved running 15:48 [3] 1.61 mi (9:48 / mi) +39m 9:07 / mi
shoes: Asics GT-1000

Wednesday Oct 12, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:41 slept:9.0 weight:140.5lbs

30abs,15pushups,2m/quad,50heeldrops,1m.backplank

5 PM

paved running 35:34 [3] 3.33 mi (10:41 / mi) +19m 10:30 / mi

Tuesday Oct 11, 2016 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:142.5lbs

30jacknifes,60heeldrops,20pushups,2m/quad,backplank

5 PM

paved running 39:42 [3] 4.07 mi (9:45 / mi) +65m 9:17 / mi
shoes: Altra Instinct 1.5

With 2 laps of Stoney Lea at faster pace.

6 PM

Exercises (Ballista routine) 12:00 [2]

Back to Ballista.

Monday Oct 10, 2016 #

12 PM

trail running 1:32:59 [1] 6.58 mi (14:08 / mi) +67m 13:42 / mi
shoes: Asics GT-1000

The Battle Road with Jude. Perfect fall day.

Saturday Oct 8, 2016 #

Event: NEOC: Prospect Hill

11 AM

orienteering race 56:03 [3] 3.57 mi (15:42 / mi) +248m 12:55 / mi
14c shoes: Icebug Celeritas

Some physically tough controls at the foot of giant cliffs. Plenty of climb made me feel the pain of not having run hard, or much at all, lately. Need a race to activate the motivation.

3 PM

paved running 57:02 [1] 4.08 mi (13:59 / mi) +73m 13:15 / mi
shoes: Altra Instinct 1.5

with Jude

Green - Splits

Friday Oct 7, 2016 #

5 PM

paved running 32:38 [3] 3.39 mi (9:38 / mi) +11m 9:32 / mi
shoes: Altra Instinct 1.5

Feeling rather wimpy since the NAOC, so in an effort to pick up my conditioning, I picked up the pace after about 2 miles.
10:30 @ T.

Thursday Oct 6, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.5 weight:142lbs

30abs,backplank,40heeldrops,20pushups,2m/quad

2 PM

Road bike 50:00 [3] 12.5 mi (4:00 / mi)
shoes: Ross Signature 290S

To the Newton garden, swiss chard for tonight's dinner.

Wednesday Oct 5, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 weight:141.5lbs

30jacknifes,2m/quad,40heeldrops

Tuesday Oct 4, 2016 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:41 slept:7.5

30jacknifes, 1mbackplank,50heeldrops,20pushups,2m/quad.

4 PM

trail running 1:16:21 [2] 3.89 mi (19:37 / mi) +127m 17:48 / mi
shoes: Columbia Master Fly

Putting out the TARC100 signs with Chris and Josh. Different to be hanging out with...trail runners.

Monday Oct 3, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.5 weight:143.5lbs

30abs,20pushups,50heeldrops
Sore throat still hanging on, but a bit better every day.

10 AM

paved running 1:01:51 [1] 4.22 mi (14:40 / mi) +98m 13:40 / mi
shoes: Altra Instinct 1.5

run with Jude

Sunday Oct 2, 2016 #

Event: NEOC: Noon Hill

orienteering race 1:14:00 [3] **** 6.5 km (11:23 / km)
16c shoes: Inov8 OROC 350

at Noon Hill, NEOC newest map. Really nice terrain and fairly open, pretty much typical NE woods.
Going pretty easy but still amazed at the speed of others.

Red - Splits

Saturday Oct 1, 2016 #

Event: Quebec Orienteering Championship

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