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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 6, 2016:

activity # timemileskm+m
  orienteering6 6:54:43 21.58(19:13) 34.73(11:56) 1146
  trail running2 1:20:34 7.85(10:16) 12.64(6:23) 489
  Road bike1 52:00 11.5(4:31) 18.51(2:49) 100
  paved running2 51:09 4.32(11:50) 6.95(7:21) 111
  rowing machine2 20:00 2.79(7:10) 4.49(4:27)
  Total12 10:18:26 48.04(12:52) 77.32(8:00) 1846
averages - sleep:8 weight:143.8lbs

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TuWeThFrSaSuMo

Monday Jun 6, 2016 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:144lbs

30situps,45heeldrops
11 AM

paved running 36:00 [3] 3.0 mi (12:00 / mi)
shoes: Altra Instinct 1.5

with Jude
2 PM

Road bike 52:00 [3] 11.5 mi (4:31 / mi) +100m 4:24 / mi
shoes: Ross Signature 290S

To Trader Joe's

Sunday Jun 5, 2016 #

Note

I was really looking forward to the TT races. I like Pond Mt and the course setting should be great.
It is interesting seeing the course setting style of others. The trap right out of the start on the sprint was something I don't usually see, and the first control on the Long was the hardest technically and physically on the course. You don't usually see that on the first leg.

I was anticipating the Middle to be in the terrain east of Fuller Mt Rd. The choice of the area for the Middle was not what I expected. The course seemed more of a classic style to me. I expected shorter legs, changes in direction and in an area of fairly complex terrain. The controls 4-9 were in a good area, with some direction changes, but the legs were a bit too long in each case. The end was a bit of a letdown, necessitated by the route around the west side of Pond Mt, which has a general lack of interesting features, and is sparingly mapped.
I'm sure the course setter has their reasons, but I was a bit letdown by the middle (of course in no way because of my abysmal navigating to 5 !)

Despite my reservations, I had a great time and appreciate the efforts of all those involved.
10 AM

trail running warm up/down 13:05 [2] 1.14 mi (11:27 / mi) +75m 9:31 / mi
ahr:127 max:165

orienteering 1:42:00 [2] 4.0 mi (25:30 / mi) +19m 25:08 / mi
ahr:73 max:142 shoes: Inov-8 OROC 340

This started well, then I read past 4, but recovered pretty quick, then 5,who knows? I think I went by the saddle the first time, but the control was just out of sight on the other side. Went back tried again, Tori off to the right, then she came in with Steve T to the blue control. At this point I was standing about 100 meters from 5, and had apparently come past it, then off to the east, relocating off the big re entrant, back again and saw the cliff on the N knoll. Got it, then went off again to the N to try to figure out what I did wrong coming in.
Some tough time around 12, and some ruminating on the placement of the boulder for 13.
All in all a nice long (in time) run for a Sunday morning.

Middle Red - Splits

Saturday Jun 4, 2016 #

Event: Stockholm marathon
 
11 AM

orienteering race 1:59:36 [3] 7.52 mi (15:54 / mi) +572m 12:52 / mi
ahr:130 max:149 shoes: Inov-8 OROC 340

Mostly a good run, and despite a really bad wander off the line to 2 (I relocated off 4) I only lost a few minutes there. Was cursing myself for the crazy around to the west side of Pond Mt when I was out there, but Sam and others confirmed it as a good choice. Had some problem attacking off the trail as the boulders so prominent at the base of the cliff are not mapped ( I mean really, a 4x2 m boulder is not worthy!)
I good 2 hour run, but had hoped for closer to 96 minutes.

Long Red - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
8 AM

paved running 15:09 [3] 1.32 mi (11:29 / mi) +111m 9:06 / mi
shoes: Saucony Kinvara TR

morning run with Ross, then some situps
1 PM

orienteering 19:13 [3] 1.66 mi (11:34 / mi) +11m 11:20 / mi
shoes: Saucony Kinvara TR

Phil kindly gave us some UMass sprint maps and we stopped by for some practice and had our lunches.
5 PM

orienteering race 21:50 [4] 2.23 mi (9:47 / mi) +35m 9:20 / mi
ahr:137 max:154 shoes: Saucony Kinvara TR

I was checking off the easy route to 1, just a trail bend seemingly in the open, when I saw a thicket ahead, glanced at the map to get bearing on a way through, when what should I see but the control surrounded by the out of bounds olive green!. Quick left to hit the trail through and then considering the route to 2...Really was in decisive on 4 and then got cut off by a construction area. By this time Dean (2 minutes back) was closing in. Ran hard for the rest, but then got distracted by the Stever/Charlie duo at the end and ran by 17...maybe just as well as I was not tempted to follow them out of bounds in the finish chute.

Sprint Red - Splits

Thursday Jun 2, 2016 #

Event: CSU Boston Common
 
10 AM

orienteering 1:28:58 [2] 3.77 mi (23:36 / mi) +288m 19:04 / mi
ahr:101 max:143 shoes: Inov8 OROC 350

Put together a course adding some points to yesterday's streamers. Went out ahead to get them up before anyone arrived. The area to the west was real nice woods , but the latter part was waist high bushes, with some dubious mapping of pits (more then mapped) and bare rock (ie there isn't any, despite what the map depicts)

Wednesday Jun 1, 2016 #

4 PM

orienteering 1:03:06 [2] 2.4 mi (26:18 / mi) +221m 20:27 / mi
ahr:94 max:129 shoes: Inov8 OROC 350

Streamering at Macedonia, hiked up to some decent terrain in the SW. hung some streamers while the others hit some permanent markers in the east part.

Tuesday May 31, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:143.5lbs

30jacknifes,60heeldrops,2m/quadstretch
11 AM

trail running (Skyline One) 1:07:29 [4] 6.71 mi (10:03 / mi) +414m 8:26 / mi
ahr:137 max:152 shoes: Columbia Master Fly

Going a bit easy on the last two big hills, just fast enough to get in some good training, without overdoing it, I hope.
Took in the views and breezes atop Buck Hill for a minute or so, quite a lovely day really, and no passing planes overhead, must have been coming in over Everett today.
Can't wait 'til Sam gets here this evening, Thai food then a mini vacation in NW CT.

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