Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 25:

activity # timemileskm+m
  trail running3 3:33:00 16.04(13:17) 25.81(8:15) 295
  paved running4 3:15:14 16.06(12:10) 25.84(7:33) 249
  orienteering1 1:27:02 4.55(19:08) 7.32(11:53) 33114c
  rowing machine4 40:00 5.56(7:12) 8.95(4:28)
  Exercises1 15:00
  Total10 9:10:16 42.21 67.93 87514c
  [1-5]10 9:04:06
averages - sleep:8 rhr:40 weight:147.5lbs

«»
1:56
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 25 #

Event: Ohana SkiO
 
1 PM

trail running long 1:56:33 intensity: (2:36 @0) + (47:10 @1) + (19:16 @2) + (47:21 @3) + (10 @4) 8.76 mi (13:18 / mi) +125m 12:44 / mi
ahr:102 max:143 shoes: Asics GT-1000

The Gula Stigen with Judy and then further north and back.
Such a pleasure to run here, and the dogs and owners so courteous.

Thursday Jan 23 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:40 weight:148lbs

30 sit-ups,20pushups, 30/30 heel drops
12 PM

paved running 58:57 intensity: (1:01 @0) + (4:44 @1) + (8:02 @2) + (31:02 @3) + (5:53 @4) + (8:15 @5) 4.81 mi (12:15 / mi) +155m 11:08 / mi
ahr:119 max:161 shoes: Asics

10 x Erin way with map

Wednesday Jan 22 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:9.0 weight:146lbs

30situps,10pushups,25/25hamballs,30/30heeldrops,20stairjumps

Exercises (ballista) 15:00 [3]

12 PM

paved running 17:27 intensity: (5:22 @1) + (51 @2) + (8:17 @3) + (18 @4) + (2:39 @5) 1.43 mi (12:11 / mi) +19m 11:42 / mi
ahr:120 max:182

trail running 32:42 intensity: (4:30 @1) + (5:19 @2) + (22:53 @3) 1.8 mi (18:10 / mi) +86m 15:49 / mi
ahr:113 max:134 shoes: Asics

Dedham Town Forest
some bushwacking

paved running 22:00 [3] 1.8 mi (12:13 / mi)
shoes: Asics

Tuesday Jan 21 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:40 slept:7.4 weight:148.5lbs

20situps,20lifts,40heeldrops,20stairjumps,2x1 1/2 minute 1legstand.
12 PM

paved running long 24:04 intensity: (44 @0) + (18 @1) + (9 @2) + (17:28 @3) + (18 @4) + (5:07 @5) 2.08 mi (11:34 / mi) +63m 10:34 / mi
ahr:127 max:164 shoes: Asics

trail running long 1:03:45 intensity: (6 @0) + (35 @1) + (2:03 @2) + (1:01:01 @3) 5.48 mi (11:38 / mi) +85m 11:06 / mi
ahr:119 max:131 shoes: Asics

Solid snow covered trails, not slippery, but not fast either.

paved running long 14:14 intensity: (1:39 @1) + (2:03 @2) + (10:32 @3) 1.19 mi (11:58 / mi)
ahr:109 max:119 shoes: Asics

Monday Jan 20 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.7

30situps,20pushups,30/30heeldrops,20/20hamballs
3 PM

paved running 58:32 intensity: (15:11 @1) + (27:35 @2) + (8:14 @3) + (8 @4) + (7:24 @5) 4.74 mi (12:20 / mi) +12m 12:14 / mi
ahr:110 max:170

Sunday Jan 19 #

2 PM

orienteering (RED) 1:27:02 intensity: (1:43 @0) + (22 @1) + (1:03 @2) + (1:11:20 @3) + (12:34 @4) **** 4.55 mi (19:08 / mi) +331m 15:36 / mi
ahr:127 max:144 14c shoes: Icebug OLX

Great day and course at Huntington from the Winter series. 3" of wet snow, so my feet were getting a bit chilly after awhile. Had some trouble in the circle a couple of times, once not reading the clue, and at number 10, I came right at it, but no control to be seen. There were tracks here and there but none to the boulder I was sure was circled. Stood there 30 seconds or so to verify the position. Checked at the boulder to see if there were remnants of a control being placed, and lo, a string going down into the snow, and giving it a tug, out came the control! OK!
Ran out of time, so skipped 14,15,16,
Then off to the WCOC meeting and great food.

« Earlier | Later »