Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 5, 2006:

activity

time

miles

trail running

2:56:21

15.0

24.14

orienteering

2:31:23

8.89

(17:02)

14.3

(10:35)

38 /

43c

88%

paved running

1:58:00

12.5

(9:26)

20.12

(5:52)

rowing machine

50:00

7.96

(6:17)

12.81

(3:54)

Exercises

25:00

track running

4:00

0.25

(16:06)

0.4

(10:00)

Total

8:44:44

44.59

71.77

38 /

43c

88%

averages - sleep:7.5 rhr:45

2:12

0:00

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Sunday Mar 5, 2006 #

trail running 1:26:21 [2] 8.0 mi (10:48 / mi)
shoes: New Balance Trail

Trail run before Pine Hill Sprints. Need to bring sport drink on these runs. Was tired for sprints and probably dehydrated. Drank 4 12oz glasses of OJ and water later that afternoon when my thirst response finally caught up.

orienteering 19:15 [4] *** 2.0 km (9:38 / km)
spiked:4/6c shoes: VJ with studs

Sprint 1 at Pine Hill. Leg speed OK except uphill. Getting O brain up to speed took about 1 1/2 legs.

orienteering race 26:30 [4] *** 2.5 km (10:36 / km)
spiked:11/11c shoes: VJ with studs

Sprint 2. Better navigation. Quite a bit of walking uphill and through green. Heart and lungs were working at "4 1/2", legs seemed to be at a "1".

Sprint 1 - Splits

Sprint 2 - Splits

Saturday Mar 4, 2006 #

trail running 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Jalas

warm up/down

orienteering 35:38 [5] *** 4.8 km (7:25 / km)
shoes: Jalas

Run of "Blue 1" course from 91 NE relays. Sam ran Blue 3.
Decent time but was flat out much of the time, and Sam beat me by over 2 minutes.

Friday Mar 3, 2006 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:45 slept:7.5

Exercises 5:00 [1]

75 toe lifts

Thursday Mar 2, 2006 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:45

Exercises 5:00 [1]

paved running 1:03:00 [1] 6.5 mi (9:42 / mi)

Wednesday Mar 1, 2006 #

Exercises 5:00 [1]

Up to 75 toe lifts....

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:44

RHR is pretty low considering the work load of the last couple days.
It's actually colder here than at the center of the O' universe!
No Mardi Gras debauchery for us.

trail running 17:00 [1]
shoes: Jalas

To/ from start of training

orienteering 1:10:00 [3] *** 5.0 km (14:00 / km)
spiked:23/26c shoes: Jalas

A control picking course at HOughton's Pond. We did not use our compasses. Challenged us to map read, esp, contours.

Tuesday Feb 28, 2006 #

rowing machine 10:00 [3] 2.28 mi (4:23 / mi)

Exercises 5:00 [1]

paved running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Trail

To/From Wilson MT.

trail running 1:01:00 [2] 6.0 mi (10:10 / mi)
shoes: New Balance Trail

Around Wilson Mt several times.

track running 4:00 [3] 0.4 km (10:00 / km)
shoes: New Balance Trail

Sprint drills.

Monday Feb 27, 2006 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:44

Exercises 5:00 [1]

paved running 25:00 [2] 3.0 mi (8:20 / mi)
shoes: Asics Gel Cumulus

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