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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 21, 2016:

activity # timemileskm+m
  orienteering1 2:44:09 10.29(15:57) 16.56(9:55) 73028c
  paved running3 2:24:53 10.87(13:19) 17.5(8:17) 189
  rowing machine7 58:15 9.93(5:52) 15.97(3:39)
  Road bike1 53:15 12.07(4:25) 19.43(2:44) 91
  trail running1 36:04 3.31(10:54) 5.33(6:46) 31
  Exercises3 34:00
  Total13 8:10:36 46.47 74.79 104128c
averages - sleep:7.3 rhr:42 weight:140.8lbs

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Monday Nov 21, 2016 #

10 AM

rowing machine warm up/down 2:15 [3] 0.5 km (4:30 / km)

Warming up before the run.

paved running 57:32 [1] 4.05 mi (14:12 / mi) +72m 13:28 / mi
shoes: Asics GT-1000

A cloudy cold day run with Jude.
5 PM

rowing machine 10:00 [3] 2.32 km (4:19 / km)

30abs,1mbackplank,20pushups
6 PM

Exercises (Ballista routine,level 1) 12:00 [3]

Sunday Nov 20, 2016 #

Event: NEOC: Traverse and Mini-Traverse
 
11 AM

orienteering race 2:44:09 intensity: (54 @1) + (12:20 @2) + (2:30:55 @3) *** 10.29 mi (15:57 / mi) +730m 13:04 / mi
ahr:172 max:180 28c shoes: Inov-8 OROC 340

A good but physically hard run. I didn't do myself much favor with the climb in the beginning, going straight. Had some good legs, but in the end, somehow overlooked the easy #10 control, right next to the trail, and forgot to punch at the last drinks control, so earned myself a DQ.
Winter arrived with snow showers in the Pioneer Valley hills on the way out and back.
5 PM

Note

Left before the Traverse awards, swiping one too many donuts for the ride home. Had to be at the Dedham HS Sports Hall of Fame induction for Samantha.
C • Thanks! 3

Traverse - Splits

Saturday Nov 19, 2016 #

rowing machine warm up/down 6:00 [3] 1.3 km (4:37 / km)

Exercises (Ballista routine,level 1) 10:00 [1]

1 PM

paved running 57:46 [1] 4.07 mi (14:11 / mi) +74m 13:25 / mi
shoes: Asics GT-1000

with Jude, testing the hip

Friday Nov 18, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141.5lbs

Thursday Nov 17, 2016 #

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:8.5 weight:140.5lbs

33jacknifes,2mbackplank,30/30heeldrops,2m/quad
1 PM

Road bike 53:15 [3] 12.07 mi (4:25 / mi) +91m 4:19 / mi
shoes: Ross Signature 290S

Wednesday Nov 16, 2016 #

Exercises (Ballista routine,level 1) 12:00 [1]

7 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:6.5

30jacknifes,20pushups,1mbackplank,45heeldrops,2m/quad
3 PM

paved running 17:15 [3] 1.64 mi (10:30 / mi) +43m 9:43 / mi
shoes: Asics GT-1000

trail running 36:04 [3] 3.31 mi (10:54 / mi) +31m 10:35 / mi
shoes: Asics GT-1000

Rt hip sore the whole way. Finally just turned around and headed home.

paved running 12:20 [2] 1.11 mi (11:08 / mi)
shoes: Asics GT-1000

Tuesday Nov 15, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.0 weight:140.5lbs

30abs,20pushups,30/30heeldrops,2m/quad

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