Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 13, 2016:

	activity	#	time	miles		km		+m
	paved running	3	2:13:36	10.44	(12:48)	16.8	(7:57)	248
	orienteering	5	2:04:43	10.5	(11:53)	16.9	(7:23)	127	69c
	Road bike	1	1:09:26	14.36	(4:50)	23.11	(3:00)	105
	rowing machine	3	30:00	4.28	(7:00)	6.89	(4:21)
	trail running	2	29:22	2.77	(10:37)	4.45	(6:36)	17
	Total	11	6:27:07	42.35	(9:08)	68.16	(5:41)	497	69c
	[1-5]	11	6:19:42
averages - sleep:8.3 weight:143lbs

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Monday Jun 13, 2016 #

10 AM

paved running 39:10 [1] 2.78 mi (14:06 / mi) +63m 13:10 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday Jun 12, 2016 #

10 AM

orienteering race (SprintQualifier A) 20:07 [5] *** 1.82 mi (11:03 / mi) +44m 10:17 / mi
ahr:132 max:144 16c shoes: Icebug Celeritas

Franklin Park, always a fast but detailed area. Had some trouble finding the mapped re entrant at 10, not fast but pretty steady.

1 PM

orienteering race 21:29 [5] *** 1.78 mi (12:04 / mi) +54m 11:02 / mi
ahr:135 max:150 16c shoes: Icebug Celeritas

trail running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: Icebug Celeritas

Jogging around and around to warm up. Feeling pretty loggy after 2+ hours of sitting, standing and eating.

Saturday Jun 11, 2016 #

11 AM

paved running 56:05 [1] 4.08 mi (13:45 / mi) +116m 12:38 / mi
shoes: Altra Instinct 1.5

Friday Jun 10, 2016 #

10 AM

Road bike 33:38 [3] 5.84 mi (5:46 / mi) +46m 5:37 / mi
ahr:92 max:126 shoes: Ross Signature 290S

Ride to Skyline Park, Brookline. A beautiful day of breeze and sun and fluffy clouds.

orienteering 5:25 [1] 0.21 mi (25:47 / mi) +1m 25:25 / mi
ahr:73 max:89 shoes: Icebug Celeritas

Micro O, 1/500-25cm contours. Was pretty hopeless on this.

orienteering 4:45 [0] 0.23 mi (20:30 / mi) +1m 20:13 / mi
ahr:83 max:99 shoes: Icebug Celeritas

orienteering (Micro O) 2:40 [0] 0.11 mi (24:15 / mi)
ahr:99 max:123 shoes: Icebug Celeritas

Finally was able to go a bit better when being able to read the way various trees and bushes were mapped. Should have read the Legend...

orienteering race 11:20 [5] ** 1.37 mi (8:16 / mi) +13m 8:02 / mi
ahr:144 max:161 14c shoes: Icebug Celeritas

Skyline Park , fast and open sprint

Road bike 35:48 [3] 8.52 mi (4:12 / mi) +59m 4:07 / mi
ahr:103 max:129 shoes: Ross Signature 290S

Took the longer way home.

4 PM

orienteering race 10:57 [5] ** 1.12 mi (9:47 / mi) +14m 9:25 / mi
ahr:139 max:155 7c shoes: Icebug Celeritas

Some fast running at Nahanton Park, home of our Newton Garden.

orienteering race 9:00 [5] ** 1.1 mi (8:11 / mi)
8c shoes: Icebug Celeritas

orienteering race 9:00 [5] ** 1.11 mi (8:07 / mi)
8c shoes: Icebug Celeritas

Thursday Jun 9, 2016 #

Event: CSU Pine Banks

Event: Boston Sprint Camp 2016

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:142.5lbs

30jacknifes,40hamballs30/30heeldrops,2m/quad
A good time at the Scooper Bowl, perfect weather, just warm enough to melt the ice cream, but not so hot to make you sweat.
Best were- Ben&Jerry's Empower Mint, along with perennial Cherry Garcia,Yuengling's Black&Tan (no beer from what I could tell),Edy's Ghiradelli Chocolate, Maple Flavored French Toast (but only in small doses).
Good contingent of friends, Ross, Ed, Ian (and friend), and my Scooper team, Judy and Hillary.

4 PM

paved running 22:18 [3] 2.05 mi (10:53 / mi) +69m 9:51 / mi
ahr:114 max:150 shoes: Asics GT-1000

trail running 24:22 [3] 2.37 mi (10:18 / mi) +17m 10:04 / mi
ahr:108 max:120 shoes: Asics GT-1000

paved running 16:03 [3] 1.53 mi (10:28 / mi)
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 8, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,40hamballs,40heeldrops,2m/quad

Tuesday Jun 7, 2016 #

Event: Scooper Bowl

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.5 weight:143.5lbs

30jacknifes,40hamballs,30/20heeldrops

2 PM

orienteering 30:00 [2] 1.65 mi (18:10 / mi)
ahr:93 max:117 shoes: Vintage VJ

Vetting NEOC AGM controls, GPS died, thought I had charged it full.

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