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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 27, 2018:

activity # timemileskm+m
  paved running4 3:46:00 16.05(14:05) 25.83(8:45) 421
  trail running3 2:13:19 9.7(13:45) 15.61(8:32) 558
  orienteering2 1:45:47 5.41(19:33) 8.71(12:09) 38330c
  Road bike1 1:19:47 17.33(4:36) 27.89(2:52) 179
  rowing machine5 50:00 7.06(7:05) 11.36(4:24)
  Exercises2 15:00
  Total14 10:09:53 55.55 89.39 154130c
  [1-5]14 9:39:16
averages - sleep:8.3 rhr:41 weight:144.5lbs

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Saturday Oct 27, 2018 #

Exercises (Ballista routine) 14:00 [3]

Friday Oct 26, 2018 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.0 weight:143.5lbs

33situps,44heeldrops,40hamballs
2 PM

orienteering 44:00 [1] 1.44 mi (30:34 / mi) +118m 24:22 / mi
shoes: Vintage VJ

Judy and I hanging controls for Sunday's event at Rocky Woods. The terrain is nice, but the fallen and dead pines make for nasty progress through the woods. Glad to be off to Harriman.

Thursday Oct 25, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:9.0 weight:144lbs

33abs,70heeldrops,2m/1legstand,20pushups
12 PM

trail running (skyline one) 1:12:24 intensity: (23 @1) + (25 @2) + (35:34 @3) + (15:53 @4) + (20:09 @5) 6.64 mi (10:54 / mi) +410m 9:09 / mi
ahr:137 max:159 shoes: Columbia Master Fly

Have not done this since before the summer. I felt slow, but I pushed the pace most of the way, and the time is not bad for not having done this in months. A reminder of once again how hard a workout this is.

paved running 1:00:39 intensity: (1:15 @1) + (9:40 @2) + (49:40 @3) + (4 @4) 4.15 mi (14:37 / mi) +113m 13:28 / mi
ahr:112 max:144 shoes: Asics 1000-5

with Judy

Wednesday Oct 24, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:8.0 weight:144.5lbs

30situps,70heeldrops,40hamballs

Exercises (Ballista routine) 1:00 [3]

1 PM

paved running 28:58 intensity: (40 @0) + (1:53 @1) + (7:40 @2) + (18:45 @3) 2.2 mi (13:11 / mi) +32m 12:37 / mi
ahr:107 max:128 shoes: Altra Instinct 1.5

paved running 56:36 intensity: (13 @0) + (42:07 @1) + (11:47 @2) + (2:29 @3) 3.98 mi (14:13 / mi) +72m 13:28 / mi
ahr:97 max:111 shoes: Asics 1000-5

with Judy

Tuesday Oct 23, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.4 weight:146lbs

33abs,20pushups,2m/1legstand
1 PM

Road bike 1:19:47 [2] 17.33 mi (4:36 / mi) +179m 4:28 / mi
shoes: Ross Signature 290S

to Whole Foods. Light rain on and off.

paved running 21:29 intensity: (20 @0) + (11:43 @1) + (3:37 @2) + (5:49 @3) 1.67 mi (12:52 / mi) +52m 11:44 / mi
ahr:101 max:129 shoes: Altra Instinct 1.5

with Judy

Monday Oct 22, 2018 #

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

30situps,20lifts,70heeldrops
2 PM

paved running 58:18 intensity: (3:25 @0) + (41:39 @1) + (9:23 @2) + (3:51 @3) 4.05 mi (14:24 / mi) +152m 12:53 / mi
ahr:96 max:118 shoes: Asics 1000-5

with Judy

Sunday Oct 21, 2018 #

Event: NEOC: Blue Hills
 
9 AM

trail running 36:19 intensity: (23:20 @0) + (6:39 @1) + (1:49 @2) + (2:49 @3) + (48 @4) + (54 @5) 1.57 mi (23:08 / mi) +81m 19:56 / mi
ahr:102 max:154 shoes: Inov-8 OROC 340

Hanging controls, white course
11 AM

orienteering race (Motala) 1:01:47 intensity: (19 @0) + (3 @1) + (31 @2) + (34:53 @3) + (16:30 @4) + (9:31 @5) *** 3.97 mi (15:34 / mi) +265m 12:53 / mi
ahr:135 max:162 30c shoes: Inov-8 OROC 340

Started a few minutes after the mass start ( I had vetted the controls). Caught up Dean and Bridget at the second control, pulled away on the way to 4, but then stopped on the way to five to relocate Judy.
I let Bridget lead into six, and she pulled away for the rest of the course.
Had a few direction troubles as I was running without a compass, but got in a good workout.
1 PM

trail running 24:36 intensity: (2:20 @0) + (2:47 @1) + (2:02 @2) + (11:08 @3) + (2:23 @4) + (3:56 @5) 1.49 mi (16:31 / mi) +67m 14:29 / mi
ahr:125 max:172 shoes: Inov-8 OROC 340

Retrieving controls

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