Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 25, 2011:

	activity	#	time	miles		km		+m
	orienteering	2	2:55:28	8.5	(20:39)	13.68	(12:50)	394	31c
	paved running	2	1:32:28	7.84	(11:48)	12.62	(7:20)	69
	trail running	1	1:04:56	6.67	(9:44)	10.73	(6:03)	413
	Road bike	1	1:02:13	12.52	(4:58)	20.15	(3:05)	85
	track running	1	43:10	5.21	(8:17)	8.39	(5:09)
	rowing machine	4	40:00
	heelextensions/lifts	1	3:00
	Total	10	8:01:15	40.74		65.57		961	31c
	[1-5]	9	6:50:39
averages - sleep:7.8 rhr:39 weight:141lbs

2:50

0:00

» now

Sunday Sep 25, 2011 #

Event: Vermont 50 ultra

Note
rhr:38 weight:141lbs (rest day)

Had a great celebration of Hill's b'day at a sushi restaurant with a Groupon.

Saturday Sep 24, 2011 #

Event: NEOC: Nobscot Night-O

11 AM

paved running 50:03 [1] 4.0 mi (12:31 / mi)
shoes: Asics 1140

Westfield with Jude

7 PM

orienteering 2:00:44 ***** 5.3 mi (22:47 / mi) +296m 19:25 / mi
ahr:104 max:141 13c shoes: VJ Twister spike

Hopefully my last NightO outing with my vintage Petzl Zoom. I replaced all the elastic Saturday afternoon, and Jude sewed up the ends, charged up the batteries (although one cell was weak, should have gotten new AA's).
A bit of a mixup going into one, I turned up 1 trail too soon, but was hitting them well up to 8. Got passed by Andrew and Ali, but snuck passed them at least once.
Into 9 I was right on going off the trail, hit the small hill, but must have just missed, and not seen the marker. The re entrant is pretty vague, and I didn't realize it at the time but the headlamp was waning.
Stopped to retie my shoes, and in the dark managed to tie my compass lanyard into my shoelaces! That was a jerk when I tried to stand up....
Figured I had to head back to the trail. and then saw the marker right there.
Then totally lost my way to 10, only to finally realize after several hesitant relocations, that I had been only 100 meteres form the control, but in the dark, who knew.
Leaving 10 the lights went out completely..........
Pulled out the back up headlamp, which was OK but would not stay upright and so either I held it in my hand or was content to see only 5 feet in front.
Thanks Ian and NEOC for putting this on. I hope this means more of these kinds of events. I saw some new faces.
And the parking lot was so full at 7:30 I had to get someone to move there car a bit so I could squeeze in next to them (thanks Bill Binnette).

Hoep there is another soon so I can try my new headlamp.

Long - Splits

Friday Sep 23, 2011 #

8 AM

rowing machine 10:00 [1]
slept:8.0

heelextensions/lifts 3:00 [0]

35 doubles, 15 singles.

1 PM

paved running warm up/down 22:42 1.9 mi (11:57 / mi) +27m 11:26 / mi
ahr:131 max:154 shoes: Asics 1150

Home from the track. Perfect timing, the rain is getting heavier.

paved running warm up/down 19:43 1.94 mi (10:10 / mi) +42m 9:31 / mi
ahr:124 max:135 shoes: Asics 1150

To the NU track, which has been left with the track gates open for months now. Still have to jump the fence, but still such a nice track.
Experimenting with pace and HR. Daniels' would suggest 3:40/800 for T pace, 30 second rests, Bear Brook map........
Total number TBD.

track running tempo 8:28 1.04 mi (8:08 / mi)
ahr:143 max:151 shoes: Asics 1150

First 2 800's. Left the watch running, but then decided it was too hard to see my splits, so the next 8 are shown separately.

track running tempo 4:35 0.52 mi (8:49 / mi)
ahr:140 max:147 shoes: Asics 1150

Since 1st two were over my estimated 143 bpm for T pace, I decided to run these as close to that HR as I could.

track running tempo 4:32 0.52 mi (8:45 / mi)
ahr:141 max:148 shoes: Asics 1150

track running tempo 4:13 0.52 mi (8:06 / mi)
ahr:146 max:151 shoes: Asics 1150

Last 2 were way below what Daniels suggested, so going for 3:40, and missing. Mostly because I was calculating the splits that I needed wrong.

track running tempo 4:19 0.51 mi (8:25 / mi)
ahr:148 max:155 shoes: Asics 1150

track running tempo 4:22 0.53 mi (8:14 / mi)
ahr:149 max:155 shoes: Asics 1150

Feeling like I could keep going on these, although my right hamstring was showing some soreness, and left knee had been grumpy, but that had disappeared.
Decided that 10 would be nice amount, more than equal to upcoming Red courses.

track running tempo 4:08 0.52 mi (7:57 / mi)
ahr:150 max:157 shoes: Asics 1150

Finally realized I was calculating my 600 split incorrectly and not leaving enough time for the last 200..........

track running tempo 4:19 0.53 mi (8:09 / mi)
ahr:150 max:157 shoes: Asics 1150

Hamstring stopped complaining, so just cruising along trying to hold a steady pace, and making the splits.........

track running tempo 4:14 0.52 mi (8:08 / mi)
ahr:151 max:156 shoes: Asics 1150

Way above what I would consider T pace for my HR, but did not feel I was running anerobic.
This would imply a max HR of 170, and I doubt I could ever see that.

Thursday Sep 22, 2011 #

8 AM

rowing machine 10:00 [1]
rhr:40 slept:7.0 weight:140lbs

Wednesday Sep 21, 2011 #

8 AM

rowing machine 10:00 [1]
rhr:38 slept:7.0 weight:141lbs

1 PM

trail running 1:04:56 6.67 mi (9:44 / mi) +413m 8:10 / mi
ahr:145 max:158 shoes: HiTech HP1 Multisport

Skyline 1.
Felt pretty good at the outset. Was making decent time at the splits, so kept pushing. Under 65 is the new "good run". That used to be under 61, but, I was younger then...........
Several packs of inner city kids out hiking on the Skyline, good for them.
Legs pretty tired now.

Tuesday Sep 20, 2011 #

9 AM

rowing machine 10:00 [1]
rhr:38 slept:9.0 weight:142lbs

4 PM

orienteering 54:44 *** 3.2 mi (17:07 / mi) +98m 15:38 / mi
ahr:104 max:170 18c shoes: VJ Twister spike

Picking up the CSU Night O controls at Hammond Pond.
No compass, no problems, not going fast.
Always have a problem at N end of pond, #12. I don't really like my map in this area...........

Monday Sep 19, 2011 #

1 PM

Road bike 1:02:13 [0] 12.52 mi (4:58 / mi) +85m 4:52 / mi
shoes: Ross Signature 290S

To Home Depot and Newton Garden.
This week we have about 15 lbs of tomatoes!

« Earlier | Later »