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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 4, 2015:

activity # timemileskm+m
  orienteering2 3:12:47 10.95(17:36) 17.63(10:56) 44533c
  trail running3 1:38:05 9.7(10:07) 15.61(6:17) 457
  paved running3 1:16:01 6.73(11:18) 10.83(7:01) 39
  rowing machine4 40:00 5.52(7:14) 8.89(4:30)
  Total8 6:46:53 32.91(12:22) 52.96(7:41) 94133c
  [1-5]8 6:18:56
averages - sleep:8.3 rhr:39 weight:139.5lbs

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MoTuWeThFrSaSu

Sunday Oct 4, 2015 #

9 AM

trail running warm up/down 11:27 intensity: (8:23 @0) + (52 @1) + (2:12 @2) 0.86 mi (13:20 / mi) +45m 11:28 / mi
ahr:140 max:159 shoes: VJHiTop

orienteering race 1:59:46 intensity: (5:58 @0) + (1:26:14 @1) + (27:34 @2) 6.87 mi (17:26 / mi) +246m 15:41 / mi
ahr:121 max:154 20c shoes: VJHiTop

Left Achilles a bit sore in the warmup, not used to the tighter VJ shoes perhaps.
Took 2 from the backside which was easy as it was at the edge of the marsh. On 3 I stayed right for the easier running but as I approached over the hills and rocks, a large boulder appeared, with no control. Trying to locate, but nothing in the area matched its position, so I headed NW hoping to hit something, and found the marshes and went straight in , but I am pretty sure that boulder (1.5 x 5 meters) is not on themap.

6 seemed too far into the marsh, and was on a non-existent feature.

Number 16 lost me some time as I went to what I am convinced was the group of five boulders, but found the control, by following an elephant track, 50 meters to the south on some 0.5m. boulders, which I would not think would be mapped.
Was awaiting being caught by Alex around 16 for someone to follow in, but got caught by Kesinya at 17 and got a bit of a speed boost from her.

No 10m./K run, but made it under 2 hours (secondary goal).
C • #16 1

Sunday - Long Red - Splits

Saturday Oct 3, 2015 #

Event: NEOC: Mount Misery
 
Event: "O" in the Pines A meet
 
11 AM

orienteering warm up/down 14:57 intensity: (11:49 @0) + (24 @1) + (2:12 @2) + (32 @3) 0.96 mi (15:34 / mi) +8m 15:11 / mi
ahr:146 max:167 shoes: VJHiTop

orienteering race 58:04 intensity: (1:35 @0) + (35:14 @1) + (21:15 @2) 3.12 mi (18:35 / mi) +191m 15:37 / mi
ahr:124 max:144 13c shoes: VJHiTop

paved running warm up/down 13:10 intensity: (12 @0) + (12:58 @1) 1.15 mi (11:26 / mi) +39m 10:20 / mi
ahr:112 max:122 shoes: VJHiTop


Saturday - Middle Red - Splits

Friday Oct 2, 2015 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:139.5lbs

30situps,16lifts,sideplank, backplank,30/30heeldrops,1m/quadstretch.
LEFT achiles sore.
C • Really? 2.9k in 10 min? 3

Thursday Oct 1, 2015 #

paved running warm up/down 19:37 [3] 1.83 mi (10:43 / mi)
shoes: Asics 1150

paved running warm up/down 13:14 [3] 1.25 mi (10:35 / mi)
shoes: Asics 1150

trail running tempo 18:37 [3] 2.18 mi (8:32 / mi)
ahr:138 max:146 shoes: Asics 1150

Entered by hand as new Windows 10 has messed up the Garmin ability to recognize the Forerunner.

Wednesday Sep 30, 2015 #

rowing machine 10:00 [3] 2.15 km (4:39 / km)
rhr:39 slept:8.3

40abs,40hamballs,20/30heeldrops,1mquads stretch,15 lifts

Tuesday Sep 29, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)

30abs2.backplank
11 AM

trail running 1:08:01 intensity: (20:03 @1) + (47:58 @2) 6.66 mi (10:13 / mi) +412m 8:34 / mi
ahr:132 max:146 shoes: Columbia Master Fly

Monday Sep 28, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5

30situps,15lifts,20/20heeldrops

paved running 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Altra Instinct 1.5

easy day

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