Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 7, 2011:

	activity	#	time	miles		km		+m
	orienteering	3	5:00:37	19.7	(15:16)	31.7	(9:29)	670	11 /	62c	17%
	trail running	3	2:16:00	13.24	(10:16)	21.31	(6:23)	470
	rowing machine	5	1:20:00
	paved running	1	39:20	3.99	(9:52)	6.42	(6:08)	60
	Total	11	9:15:57	36.93		59.43		1200	11 /	62c	17%
	[1-5]	11	9:15:50
averages - rhr:41 weight:142.7lbs

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Saturday May 7, 2011 #

10 AM

orienteering race 1:07:37 [3] 5.18 mi (13:03 / mi) +106m 12:16 / mi
17c

Red course at Estabrook. Not concentrating enough and being too rough in navigation for first 1/3.

orienteering race 38:44 [2] 2.3 mi (16:51 / mi) +44m 15:54 / mi
10c

Green at Estabrook.Forgot to start watch until half way to #4 then left watch on after finish.
Legs were really wiped about halfway through, so good training.

orienteering warm up/down 36:17 [1] 1.82 mi (19:56 / mi) +33m 18:52 / mi

Putting out streamers with Puzzle parts for Jr Training course.

Green - Splits

Red - Splits

Friday May 6, 2011 #

rowing machine 10:00 [1]
rhr:40

Note

I have been re-mapping Prospect Hill in Waltham.
The views from the top are spectacular.
That's Big Blue Hill, about 13 miles distant.

Boston's skyline

C • contours 17

4 PM

trail running 1:03:30 [3] 6.65 mi (9:33 / mi)
shoes: HiTech HP1 Multisport

Intent was the Skyline, but we concluded it would be pointless to crawl up the hills, so a flatter route was selected.

Thursday May 5, 2011 #

8 AM

rowing machine 20:00 [1]

6 PM

trail running warm up/down 13:00 [1] 1.0 mi (13:00 / mi)
shoes: VJ Twister spike

Along the road.

orienteering race 22:51 [4] *** 3.1 km (7:22 / km)
spiked:11/12c shoes: VJ Twister spike

Cat Rock Park Sprint.

Adv sprint - Splits

Wednesday May 4, 2011 #

7 AM

rowing machine 10:00 [1]
weight:143lbs

4 PM

trail running hills 59:30 [4] 9.0 km (6:37 / km) +470m 5:15 / km
shoes: HiTech HP1 Multisport

Wish I had remembered the Garmin for this, but have lost my HR strap for now.
Hill training route with Sam. Raining at the start but stopped and left us with small streams to run up and down on Big Blue.
Up the Observatory access road, then down the backside on Howie's WS100 training trail, back up same way, down ski slope, up steepest ski slope, repeat the Howie trail and down the Skyline race route.
Tired legs now.

C • heart strap 2

Tuesday May 3, 2011 #

7 AM

rowing machine 20:00 [1]
rhr:43 weight:143lbs

Monday May 2, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:40 weight:142lbs

3 PM

paved running 39:20 [2] 3.99 mi (9:52 / mi) +60m 9:25 / mi
shoes: Asics 1140

Easy run with Sam

Sunday May 1, 2011 #

Event: James Joyce Ramble

9 AM

orienteering race (Long) 2:15:08 8.47 mi (15:57 / mi) +487m 13:32 / mi
ahr:130 max:145 23c shoes: VJHiTop

Long Blue - Splits

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