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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 28, 2014:

activity # timemileskm+m
  paved running4 2:45:53 14.68(11:18) 23.62(7:01) 225
  orienteering2 1:45:01 8.73(12:02) 14.05(7:29) 55130 /34c88%
  rowing machine5 57:50 8.08(7:09) 13.01(4:27)
  track running1 24:05 4.11(5:51) 6.62(3:38)
  trail running1 8:24 0.89(9:28) 1.43(5:53) 1
  Total10 6:01:13 36.49(9:54) 58.73(6:09) 77730 /34c88%
  [1-5]10 5:51:58
averages - sleep:8.1 rhr:40 weight:144lbs

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Monday Apr 28, 2014 #

rowing machine (33abs30hanb60toes) 13:05 [3] 3.0 km (4:22 / km)
rhr:40 slept:8.3 weight:143lbs

9 AM

paved running 50:32 intensity: (27:13 @1) + (23:03 @2) + (16 @3) 3.91 mi (12:55 / mi) +96m 12:00 / mi
ahr:96 max:117 shoes: Asics 1140

With Jude and Hill

Sunday Apr 27, 2014 #

9 AM

trail running warm up/down 8:24 intensity: (3:36 @0) + (15 @1) + (14 @2) + (1:23 @3) + (12 @4) + (2:44 @5) 0.89 mi (9:28 / mi) +1m 9:26 / mi
ahr:154 max:185 shoes: Icebug Celeritas

orienteering race 1:12:53 intensity: (10 @0) + (29 @1) + (6 @2) + (6:53 @3) + (52:17 @4) + (12:58 @5) 5.93 mi (12:17 / mi) +386m 10:13 / mi
ahr:139 max:158 spiked:19/21c shoes: Icebug Celeritas

Credit myself 30 seconds on control 12 for checking Cadet Fongs eye.
He had whacked it pretty hard, but I didn't see any objects stuck in there.

White Clay Creek - Red - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 

Note

Came away with lots of great cookies and breads from the WUOC auction.
Thanks to Janet Porter, Sue HT and the famous QOC cookies( bought 3 bags) and others, we are all set for desserts this week.
10 AM

orienteering race 32:08 intensity: (39 @1) + (9 @2) + (13 @3) + (14:13 @4) + (16:54 @5) 2.8 mi (11:29 / mi) +165m 9:42 / mi
ahr:144 max:160 spiked:11/13c shoes: Icebug Celeritas

First leg on NEOC 3 point team, me being the 3 points, with Ian and Patrick.
With many fast runners in this catagory, there was no way I would win on speed. Took it slow out of the start, last to punch 1, then into 2 behind Kesinya, 3 was good, overshot 4 a bit as it was low behind the dirt cliff.
Heard Ian cheer as I crossed the field to 9, hesitant on the next two, was in the wrong field when I didn't see the control or the tree at 11. Ran hard to close in on Tori and Nate to the finish.

Friday Apr 25, 2014 #

Event: NAOC2014 SML training weekend
 
7 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
weight:143lbs

paved running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics 1140

A short run before sitting in the car for 6 hours...

Thursday Apr 24, 2014 #

rowing machine (20abs15hamb40toes) 13:20 [3] 3.0 km (4:27 / km)

5 PM

paved running 52:36 intensity: (50 @0) + (26 @1) + (17:58 @2) + (11:43 @3) + (15:50 @4) + (5:49 @5) 5.33 mi (9:52 / mi) +108m 9:17 / mi
ahr:124 max:162 shoes: Asics 1150

Wednesday Apr 23, 2014 #

rowing machine (30abs20hamb40toes) 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:144lbs

3 PM

paved running warm up/down 17:49 intensity: (4:39 @0) + (28 @1) + (1:43 @2) + (3:54 @3) + (3:07 @4) + (3:58 @5) 1.46 mi (12:11 / mi) +1m 12:09 / mi
ahr:142 max:179 shoes: Asics 1150

track running intervals 44 intensity: (6 @1) + (21 @2) + (3 @3) + (14 @4) 0.14 mi (5:15 / mi)
ahr:115 max:137 shoes: Asics 1150

4x (200,200,400) at mile race pace.

track running intervals 45 intensity: (7 @2) + (18 @3) + (20 @4) 0.14 mi (5:31 / mi)
ahr:127 max:143 shoes: Asics 1150

track running intervals 1:33 intensity: (2 @2) + (16 @3) + (27 @4) + (48 @5) 0.26 mi (6:02 / mi)
ahr:142 max:154 shoes: Asics 1150

track running intervals 45 intensity: (9 @2) + (11 @3) + (21 @4) + (4 @5) 0.13 mi (5:35 / mi)
ahr:129 max:147 shoes: Asics 1150

track running intervals 44 intensity: (2 @2) + (14 @3) + (19 @4) + (9 @5) 0.14 mi (5:22 / mi)
ahr:134 max:149 shoes: Asics 1150

track running intervals 1:33 intensity: (10 @2) + (8 @3) + (27 @4) + (48 @5) 0.26 mi (6:02 / mi)
ahr:140 max:153 shoes: Asics 1150

track running intervals 45 intensity: (9 @2) + (8 @3) + (28 @4) 0.13 mi (5:42 / mi)
ahr:128 max:144 shoes: Asics 1150

track running intervals 44 intensity: (7 @2) + (12 @3) + (22 @4) + (3 @5) 0.14 mi (5:23 / mi)
ahr:129 max:146 shoes: Asics 1150

track running intervals 1:32 intensity: (16 @3) + (25 @4) + (51 @5) 0.26 mi (5:57 / mi)
ahr:143 max:154 shoes: Asics 1150

track running intervals 45 intensity: (11 @2) + (9 @3) + (23 @4) + (2 @5) 0.13 mi (5:43 / mi)
ahr:129 max:148 shoes: Asics 1150

track running intervals 45 intensity: (18 @3) + (24 @4) + (3 @5) 0.13 mi (5:43 / mi)
ahr:132 max:146 shoes: Asics 1150

track running intervals 1:30 intensity: (6 @2) + (7 @3) + (23 @4) + (54 @5) 0.26 mi (5:42 / mi)
ahr:143 max:154 shoes: Asics 1150

paved running warm up/down 24:56 intensity: (3:18 @1) + (19:02 @2) + (2:34 @3) + (2 @4) 1.97 mi (12:38 / mi) +20m 12:15 / mi
ahr:104 max:134 shoes: Asics 1150

track running warm up/down 12:00 [1] 2.0 mi (6:00 / mi)
shoes: Asics 1150

200 and 400 meter rest jogs

Tuesday Apr 22, 2014 #

rowing machine (30abs30hamb) 11:25 [3] 2.5 km (4:34 / km)
slept:8.0 weight:146lbs

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