Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 5, 2010:

activity

time

miles

paved running

3:40:23

20.65

(10:40)

33.23

(6:38)

240

orienteering

2:37:00

6.4

(24:32)

10.3

(15:15)

12c

trail running

1:35:00

2.0

3.22

rowing machine

40:00

track running

23:17

3.74

(6:14)

6.01

(3:52)

heelextensions/lifts

6:30

Total

9:02:10

32.79

52.76

240

12c

[1-5]

8:55:40

averages - sleep:11.3 rhr:41 weight:145lbs

3:17

0:00

» now

Monday Apr 5, 2010 #

7 AM

rowing machine 10:00 [3]
slept:11.0

heelextensions/lifts 1:30 [0]

45 & 45

5 PM

track running 8:46 [5] 1.5 mi (5:51 / mi)
shoes: Brooks OC

Different venue and intervals for our R pace training. DHS track, 3x(2x200,1x400). Suggested paces were 46,94. 200m. jog between.
43,43,91,44,44,90,43,43,(43)85.
Trying for an even split on the last one.

paved running warm up/down 50:00 [1] 4.65 mi (10:45 / mi)
shoes: Brooks OC

To/from DHS track, and 200 meter rest jogs.

heelextensions/lifts 1:00 [0]

30, 30

Saturday Apr 3, 2010 #

Event: Northern Nipmuck Trail Race

Event: CSU Spring Training Camp #1

10 AM

trail running warm up/down 40:00 [2] 2.0 mi (20:00 / mi)
shoes: VJHiTop

To/from S/F of control picking course.

11 AM

orienteering 1:00:00 [3] 5.3 km (11:19 / km)
shoes: VJHiTop

Control picking course at Pawtuckaway with CSU.
So much more fun when you know where you are, and the control is right where you expect it. Had one where I somehow got too far north just being on rough compass and had to relocate 100m to the south.
Time approximate, watch reset somewhere along the way.
Great course, but the woods have had some heavy downfall in the last couple of storms.

2 PM

orienteering 1:37:00 [2] *** 5.0 km (19:24 / km)
12c shoes: VJ Falcon

Pre planned legs with Alex, but I'm afraid I couldn't keep my end of the deal for comparison purposes. After #2 my legs just wouldn't run anymore. With some hits of Performance I recovered enough to walk to #12, then walked in.
Refreshing stream head dunk was nice, but not enough to convince me to do 13-19.

Saturday Simplification - Splits

Friday Apr 2, 2010 #

11 AM

paved running warm up/down 37:00 [2] 2.5 mi (14:48 / mi)
shoes: Brooks OC

To/from DHS track.

track running intervals 14:31 [5] 3.6 km (4:02 / km)
shoes: Brooks OC

3x1200@I pace.
4:54,4:50,4:47.

Thursday Apr 1, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:44

4 PM

paved running 48:38 [3] 5.0 mi (9:44 / mi)

Wednesday Mar 31, 2010 #

7 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

rowing machine 10:00 [3]
rhr:37 slept:7.5 weight:145lbs

Low RHR will probably get me flagged at my upcoming yearly physical...

4 PM

paved running hills 10:45 [5] 1.5 mi (7:10 / mi) +240m 4:47 / mi
shoes: Brooks OC

12 x 200m. on Blue Hill Observatory access road with Sam.
Steady times for the first 6 then goal was to go faster for the last 6.
Rockhouse map.
56,56,56,56,56,56,54,52,52,52,51,48.

trail running warm up/down 55:00 [2]
shoes: Brooks OC

Slow going as a lot of puddle engineering had to be done.

Tuesday Mar 30, 2010 #

9 AM

heelextensions/lifts 1:30 [0]
slept:7.75

45 singles
45 doubles

rowing machine 10:00 [3]
slept:7.75

4 PM

paved running 1:14:00 [3] 7.0 mi (10:34 / mi)
shoes: Asics 1140

heelextensions/lifts 1:00 [0]

30 singles
30 doubles

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