Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 19, 2010:

activity

time

miles

trail running

3:32:36

20.3

(10:28)

32.67

(6:30)

1000

Road bike

1:00:00

14.0

(4:17)

22.53

(2:40)

orienteering

55:40

3.36

(16:35)

5.4

(10:19)

32c

rowing machine

50:00

paved running

35:00

3.5

(10:00)

5.63

(6:13)

heelextensions/lifts

15:00

Total

7:08:16

41.16

66.23

1000

32c

[1-5]

6:53:16

averages - sleep:8 rhr:45 weight:145.8lbs

2:08

0:00

» now

Sunday Sep 19, 2010 #

Event: Great Brook State Farm

11 AM

orienteering race 27:30 [2] *** 2.8 km (9:49 / km)
15c shoes: VJ Falcon

Sprint 1 at Great Brook Farm. Arrived late, so went out without a start time using a map Kristen handed me. Twice I mistook another control for mine, and without a clue sheet it took awhile to sort out the problem.
Moving at slow jog.

12 PM

orienteering 28:10 [2] *** 2.6 km (10:50 / km)
17c shoes: VJ Falcon

Then jogged up to the start of Sprint 2.
A nicer and more interesting course than one, with a butterfly loop which was interesting. Going slow (but as fast as I could).

Sprint #2 - Splits

Saturday Sep 18, 2010 #

Event: Skyline Scramble

10 AM

trail running race 1:13:50 [4] 7.5 mi (9:51 / mi) +600m 7:53 / mi
shoes: Adidas Trail racer

Have not run this in a long time, and this time in the opposite direction. 30 years ago I was about 65 minutes, so I hoped to be under 75. Just made it.
Probably not really ready to race condition wise but a great workout, and ran pretty well considering the lack of training and resting.
As is typical, many runners had a hard time staying on the course. And it's hard to follow the route when following some one else, and then they go off!

12 PM

trail running warm up/down 55:00 [2] 4.8 mi (11:27 / mi)
shoes: Adidas Trail racer

To make this a long run I suggested to Sam (and then Ali who tagged along) that we run a loop again after the race. This was harder for me than the race. After about 30 minutes my thighs were just wiped out. I was definately holding everyone back, but Ali and Ross had to stop and pick up streamers so I could stay in contact anyway.
By the end even my back hurt.
But good workout I think!

Friday Sep 17, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45

heelextensions/lifts 3:00 [0]

30 singles, 60 doubles

Thursday Sep 16, 2010 #

8 AM

heelextensions/lifts 3:00 [0]

30 singles 60 doubles.

rowing machine 10:00 [3]
rhr:45 weight:147lbs

3 PM

trail running tempo 15:46 [4] 1.8 mi (8:46 / mi)
ahr:152 max:158 shoes: Asics 1140

Wilson Mt trail. Several well behaved dogs.

paved running warm up/down 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Asics 1140

To/from Wilson Mt with Sam.

Wednesday Sep 15, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45 slept:7.5

heelextensions/lifts 3:00 [0]

30 singles, 65 doubles.

4 PM

trail running 1:08:00 [4] 6.2 mi (10:58 / mi) +400m 9:08 / mi

Skyline 1 with Sam. Legs really tired.

Tuesday Sep 14, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45 slept:8.5 weight:144.5lbs

heelextensions/lifts 3:00 [0]

60 doubles, 30 singles.

3 PM

Road bike 1:00:00 [3] 14.0 mi (4:17 / mi)
shoes: Ross Signature 290S

Over to the Newton garden. worked for 1 and 1/2 hours tying up the tomatoes, cutting off blighted leaves, hoeing and pulling weeds and fixing the fence. Harvested tomatoes which were blighted or on the ground and some chard.
Fence is getting damaged, but not sure how, deer trying to get in, persons being clumsy?
Pounded steel spikes into the ground at the problem corner.

Then over to Whole Foods for tonight's, dinner, bluefish on the grille, with the chard, onions, and broccolli from our garden.

Monday Sep 13, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45

heelextensions/lifts 3:00 [0]

30 singles, 60 doubles

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