Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 28, 2019:

	activity	#	time	miles		km		+m
	paved running	6	7:07:21	31.36	(13:38)	50.47	(8:28)	529
	trail running	1	1:03:49	4.74	(13:28)	7.63	(8:22)	292
	rowing machine	5	1:02:14	9.62	(6:28)	15.48	(4:01)
	Exercises	2	31:00
	Total	13	9:44:24	45.72		73.58		821
	[1-5]	13	9:29:29
averages - sleep:8.2 rhr:40 weight:146.3lbs

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Monday Jan 28, 2019 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:147lbs

30situps,20pushups,47heeldrops

10 AM

paved running 1:19:52 5.87 mi (13:36 / mi) +108m 12:52 / mi
ahr:97 max:147 shoes: Altra Instinct 1.5

with Judy and then on my own ending in an adventure I have not had since I was about 12 yo. Coming back along Highland Ave, I was looking for trash to pick up, and remembered that the last time I had crossed Lowder Brook, I had seen some plastic bottles floating. I noted the water was down, and maybe I could grab the bottles easier. As I looked over the edge, I noted not 1 or 2 but dozens of plastic bottels. I stepped down on to the stream bank, and pulled th ebottles out of the ice, along with at least half a dozen balls of all sizes. How the heck did those get in here? I noted as I pulled out the balls that they left a hole in the ice, and nothing under it,uh oh, then the "bank " I was standing, which was just ice collapsed! As I went down I calculated whether I would go under. I struck bottom at crotch level fortunately. A thought went bu as to how I could get out, but I quickly got myself out, and decided that cutting the run short might be a good idea.
Last time I did this, I only went in mid calf, and as I ran home, it was amazing how quickly the cold wet clothes warmed up...but still, I went directly home....and was in time for some quality time with Sofie.

5 PM

Exercises (Ballista routine) 14:00 [3]

Sunday Jan 27, 2019 #

12 PM

paved running 2:05:44 10.23 mi (12:17 / mi) +123m 11:51 / mi
ahr:106 max:148 slept:7.0 shoes: Asics 1000-5

with Judy and then going for 2 hours.

Saturday Jan 26, 2019 #

1 PM

paved running 38:08 2.73 mi (13:58 / mi) +57m 13:07 / mi
ahr:112 max:171 shoes: Altra Instinct 1.5

with Judy before the party

Friday Jan 25, 2019 #

Event: Orienteering Ottawa Ski-O Training Weekend

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.2 weight:146lbs

33situps,22pushups,30/30heeldrops

9 AM

Exercises (Ballista routine) 17:00 [1]

1st half yesterday, finish up this morning

3 PM

paved running 1:00:02 4.18 mi (14:21 / mi) +104m 13:19 / mi
ahr:100 max:144 shoes: Asics 1000-5

Thursday Jan 24, 2019 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:40 slept:9.0 weight:145lbs

20abs,18lifts,70heeldrops

Wednesday Jan 23, 2019 #

rowing machine 10:00 [3] 2.24 mi (4:28 / mi)
slept:9.0 weight:146lbs

30situps,20pushups, 48heeldrops,2m/1legstand.....lower back sore.

12 PM

trail running 1:03:49 4.74 mi (13:28 / mi) +292m 11:18 / mi
ahr:121 max:146 shoes: Icebug Pytho BUgrip

Wanted to try out the snow running in the BLue Hills. Snow was mostly dense enough to not sink into. The skyline had the most tracks, and was the most difficult footing, so I ventured off onto less used trails. Hard work on the legs much of the time.

paved running 1:08:34 4.7 mi (14:35 / mi) +55m 14:05 / mi
ahr:104 max:119 shoes: Montrail Hurricane Ridge Gore

with Judy

Tuesday Jan 22, 2019 #

rowing machine 22:14 [3] 5.0 km (4:27 / km)
rhr:40 slept:8.2 weight:147.5lbs

30situps,20pushups,48heeldrops,40hamballs

3 PM

paved running 55:01 3.64 mi (15:06 / mi) +82m 14:07 / mi
ahr:100 max:154

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