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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 20:

activity # timemileskm+m
  paved running6 6:42:27 33.62(11:58) 54.1(7:26) 622
  orienteering1 1:34:40 5.46(17:20) 8.79(10:46) 3843 /11c27%
  trail running2 1:00:12 4.96(12:09) 7.98(7:33) 267
  rowing machine5 50:00 7.18(6:58) 11.55(4:20)
  nordic skiing1 49:58 3.77(13:15) 6.07(8:14) 56
  Exercises3 45:00
  Total14 11:42:17 54.98 88.48 13293 /11c27%
  [1-5]14 11:38:01
averages - sleep:8.8 weight:146lbs

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Saturday Jan 20 #

2 PM

paved running 1:40:36 intensity: (19:49 @1) + (20:42 @2) + (55:05 @3) + (21 @4) + (4:39 @5) 8.55 mi (11:46 / mi) +132m 11:14 / mi
ahr:116 max:175 shoes: Asics GT-1000

With Judy, and then another 4 on my own. Pretty pleasant running temps...45F. Removed hat and gloves after a few miles.

Friday Jan 19 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
weight:145lbs

20lifts,50heeldrops
9 AM

Exercises (Ballista routine) 15:00 [1]

3 PM

paved running 1:17:25 intensity: (1:31 @0) + (12:41 @1) + (5:44 @2) + (54:10 @3) + (1:32 @4) + (1:47 @5) 6.67 mi (11:37 / mi) +133m 10:56 / mi
ahr:114 max:158 shoes: Asics GT-1000

First with Judy then loops of Stoney Lea.

Thursday Jan 18 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

31abs,25pushups,2m.1legstand,1m.backplank
11 AM

nordic skiing (classic) 49:58 intensity: (1:31 @0) + (8:34 @1) + (11:44 @2) + (28:03 @3) + (6 @4) 3.77 mi (13:15 / mi) +56m 12:40 / mi
ahr:107 max:142 shoes: Trak 1000 waxless

Golf course, ~ 1-2" of "snow", but hard and icy to provide glide.

trail running 48:54 intensity: (10 @0) + (11 @1) + (36 @2) + (46:59 @3) + (58 @4) 4.08 mi (11:59 / mi) +225m 10:14 / mi
ahr:124 max:142 shoes: Icebug Pytho BUgrip

Then over to BHWest for a loop on the snowy trails.

Wednesday Jan 17 #

Exercises (Ballista routine) 15:00 [1]

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

30situps,20pushups
2 PM

paved running 54:06 [3] 4.05 mi (13:22 / mi) +84m 12:33 / mi
shoes: Montrail Hurricane Ridge Gore

Tuesday Jan 16 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:9.5 weight:147lbs

3oabs,12lifts,1m.backplank. 2m.1legstand,35/30heeldrops
12 PM

paved running 46:38 [3] 4.04 mi (11:33 / mi) +46m 11:09 / mi
shoes: Asics GT-1000

P.O. them a tour of east Dedham,
4 PM

paved running 54:02 [2] 4.27 mi (12:39 / mi) +91m 11:52 / mi
shoes: Asics GT-1000

With Judy then some more. Above 0 C.

Monday Jan 15 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,25pushups,60heeldrops,2m-1legstand

Exercises (Ballista routine) 15:00 [3]

1 PM

paved running 1:09:40 [2] 6.04 mi (11:32 / mi) +136m 10:46 / mi
shoes: Asics GT-1000

Sunday Jan 14 #

2 PM

trail running warm up/down 5:41 intensity: (1:36 @1) + (25 @2) + (3:40 @3) 0.4 mi (14:11 / mi) +24m 11:57 / mi
ahr:112 max:136

orienteering 1:34:40 intensity: (1:04 @0) + (4:53 @1) + (5:15 @2) + (1:16:33 @3) + (6:07 @4) + (48 @5) **** 5.46 mi (17:20 / mi) +384m 14:14 / mi
ahr:121 max:152 spiked:3/11c shoes: Inov-8 OROC 340

May have been the coldest temps for me ever for Foot-O, 21F at the start.
A well designed course, and really lovely woods and terrain. Ice was hard so no wet feet either.
Map reading was terrible, as was leg planning many times. Could not seem to go straight and was off 200 meters from the proper line many times. Was pretty bad for 6&7, overran them both. Just had a lot of trouble making the terrain match the map, plainly was just out of touch much of the time.
In the beginning I was running too fast, just to stay warm, but after 2 I warmed up OK but was not able to read the map well while running. Maybe I just have to get back to being able to do that.

trail running warm up/down 5:37 intensity: (32 @1) + (4 @2) + (5:01 @3) 0.48 mi (11:48 / mi) +18m 10:34 / mi
ahr:109 max:132

4 PM

Note

Six hours of driving to the WCOC annual meeting and fine food at the DeWitts. A bit more driving than I would prefer for 4 hours of running and socializing, but it is a wonderful group which I miss in the off season.

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