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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 3, 2018:

activity # timemileskm+m
  paved running4 3:46:38 16.35(13:52) 26.31(8:37) 349
  orienteering2 3:07:29 12.08(15:31) 19.45(9:38) 63757c
  trail running1 1:07:41 6.65(10:11) 10.7(6:19) 370
  rowing machine4 40:00 5.62(7:07) 9.04(4:25)
  Total11 8:41:48 40.7(12:49) 65.5(7:58) 135657c
  [1-5]11 8:26:14
averages - sleep:7.8 rhr:40 weight:144.1lbs

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

Event: UNO Bear Brook
 
Event: NEOC: Hammond Pond
 
10 AM

orienteering race 54:59 intensity: (7:11 @0) + (4:16 @1) + (2:05 @2) + (36:48 @3) + (2:40 @4) + (1:59 @5) 3.1 mi (17:45 / mi) +142m 15:32 / mi
ahr:115 max:179 21c shoes: Inov-8 OROC 340

orienteering race 29:33 intensity: (4:21 @0) + (41 @1) + (29 @2) + (24:02 @3) 1.9 mi (15:36 / mi) +77m 13:51 / mi
ahr:116 max:137 18c shoes: Inov-8 OROC 340

Saturday Jun 2, 2018 #

Event: Stockholm Marathon
 
Event: EMPO - O-Ringen (Five Maps! Five Races! One Day!)
 
2 PM

paved running 56:52 intensity: (52 @0) + (38:52 @1) + (14:14 @2) + (2:54 @3) 4.06 mi (14:00 / mi) +78m 13:12 / mi
ahr:97 max:113 shoes: Altra Instinct 1.5

Friday Jun 1, 2018 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 weight:142lbs

15situps,20pushups,50heeldrops
1 PM

paved running 57:07 intensity: (48 @0) + (21:55 @1) + (14:18 @2) + (20:06 @3) 4.17 mi (13:41 / mi) +124m 12:32 / mi
ahr:105 max:137 shoes: Asics 1000-5

Thursday May 31, 2018 #

Event: CSU Park-o: Magazine Beach
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.5 weight:142.5lbs

30abs,1m.backplank,45heeldrops,2m.1legstands
12 PM

trail running 1:07:41 intensity: (9 @0) + (19 @1) + (9 @2) + (21:35 @3) + (22:55 @4) + (22:34 @5) 6.65 mi (10:11 / mi) +370m 8:41 / mi
ahr:139 max:151 shoes: Columbia Master Fly

Strategy today was to go fast to the start of the skyline, to get some faster running, and then hold it together back over the hills. This is really a poor race strategy, as once one wears out the legs on the first half, the hills and downhills can really be hard. I was shooting for 30 minutes at the start of the Skyline, almost got that, but I could tell on the way back I was losing time here and there. Kept going as hard as I could and finished with a faster time for this year, but this is a painful way to do this.
C • Lifting a page from my play... 2
C • Skyline 2
4 PM

paved running 57:10 [1] 4.05 mi (14:07 / mi) +73m 13:22 / mi
shoes: Asics 1000-5

with Judy

Wednesday May 30, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:145.5lbs

3 PM

paved running 55:29 intensity: (1:51 @0) + (36:15 @1) + (13:40 @2) + (3:43 @3) 4.06 mi (13:40 / mi) +74m 12:56 / mi
ahr:97 max:113 shoes: Altra Instinct 1.5

Tuesday May 29, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:8.0 weight:146.5lbs

30abs,20pushups,50heeldrops,2m.1legstand.

Monday May 28, 2018 #

10 AM

orienteering race 1:42:57 intensity: (22 @0) + (49 @1) + (2:43 @2) + (1:35:51 @3) + (2:29 @4) + (43 @5) 7.09 mi (14:31 / mi) +418m 12:16 / mi
ahr:123 max:148 18c shoes: Inov-8 X-Talon

This was my favorite race of the weekend. I made some good route choices, and only one error, and I'm not sure what happened, seems the map was missing a significant feature, at number 2.
I should have brought some carbo food with me, going over 90 minutes I could have used some. Fortunately the last few controls (14 and 16) offered road options so the effort was not too great at the end.

Red Long - Splits

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