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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 10:

activity # timemileskm+m
  paved running4 4:08:15 16.22 26.1 268
  Road bike3 3:51:37 45.34(5:07) 72.97(3:10) 651
  rowing machine4 40:00 5.62(7:07) 9.05(4:25)
  orienteering1 31:44 2.16(14:42) 3.48(9:08) 11513c
  Exercises2 28:00
  trail running1 13:23 1.11(12:03) 1.79(7:29) 36
  Total11 9:52:59 70.45 113.38 107013c
  [1-5]11 9:51:58
averages - sleep:8 rhr:41 weight:144.4lbs

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Saturday Oct 10 #

1 PM

Road bike long 2:34:37 [3] 29.14 mi (5:18 / mi) +439m 5:04 / mi
shoes: Austro-Daimler Vent Noir

A loovely ride starting a bit west, to avoid some traffic, and get on some really nice roads, with Judy.

Friday Oct 9 #

9 AM

rowing machine 10:00 [2] 2.25 km (4:27 / km)
rhr:41 weight:144.5lbs

SpO2=98
30situps,25pushups,40hamcurls,20stepjumps,60heeldrops

paved running 1:06:31 [3] 4.26 mi (15:37 / mi) +78m 14:47 / mi
shoes: Asics

with Judy

Thursday Oct 8 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:144.5lbs

60heeldrops

Exercises (ballista level 2) 14:00 [2]

12 PM

trail running warm up/down 6:24 intensity: (5 @0) + (46 @1) + (6 @2) + (5:27 @3) 0.5 mi (12:48 / mi) +29m 10:50 / mi
ahr:117 max:133 shoes: Vintage VJ

The old VJ felt light and fast.

orienteering race 31:44 intensity: (23 @1) + (48 @2) + (19:47 @3) + (7:44 @4) + (3:02 @5) *** 2.16 mi (14:42 / mi) +115m 12:37 / mi
ahr:132 max:151 13c shoes: Vintage VJ

..but the knubbies are worn, so I was cautious on the rocks.
Ran my BYOM of little Blue Hill. Perfect weather. Pushed too hard to five, and then was off fifty meters on six. Streamer was down at 10, looked like a deer had gotten to it. Twelve was missing, re hung at the western edge.
I was figuring I could get well under 30 minutes for this, but although I ran most of the way, I am not run trained.

trail running warm up/down 6:59 intensity: (7 @1) + (33 @2) + (6:19 @3) 0.61 mi (11:27 / mi) +7m 11:04 / mi
ahr:119 max:132 shoes: Vintage VJ

Wednesday Oct 7 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.0 weight:144lbs

25pushups,33situps,60heeldrops,2m/1legstand
11 AM

Road bike 1:03:55 [3] 13.5 mi (4:44 / mi) +199m 4:32 / mi
shoes: Ross Signature 290S

Newton garden
2 PM

Road bike 13:05 [3] 2.7 mi (4:51 / mi) +13m 4:46 / mi
shoes: Ross Signature 290S

towhole foods

paved running 49:24 [3] 3.28 mi (15:04 / mi) +38m 14:32 / mi
shoes: Asics

with Judy

Tuesday Oct 6 #

10 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:144.5lbs

60heeldrops
11 AM

Exercises (ballista level 2) 14:00 [3]

3 PM

paved running 1:02:30 [3] 4.13 mi (15:08 / mi) +72m 14:22 / mi

paved running 3 [3]

Monday Oct 5 #

12 PM

paved running 1:09:47 intensity: (56 @0) + (51:31 @1) + (13:17 @2) + (4:03 @3) 4.55 mi (15:20 / mi) +80m 14:32 / mi
ahr:95 max:113 shoes: Altra Solstice

with Judy

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