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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 18:

activity # timemileskm+m
  orienteering2 3:37:48 11.43(19:03) 18.4(11:50) 56645c
  trail running1 1:36:35 6.81(14:11) 10.96(8:49) 360
  paved running2 1:28:06 5.86(15:01) 9.44(9:20) 44
  Exercises5 58:00
  rowing machine5 50:00 6.87(7:17) 11.06(4:31)
  Total10 8:30:29 30.98 49.85 97045c
  [1-5]10 8:28:57
averages - sleep:7.6 rhr:42 weight:147.5lbs

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Saturday May 18 #

12 PM

orienteering race 57:45 intensity: (1:25 @2) + (55:41 @3) + (39 @4) 3.38 mi (17:05 / mi) +54m 16:17 / mi
ahr:109 max:142 20c shoes: Inov 8 OROC 280

Friday May 17 #

8 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)

Exercises 10:00 [1]

Thursday May 16 #

8 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:40 slept:7.5

Exercises (ballista level 2) 14:00 [1]

3 PM

paved running 46:27 intensity: (58 @0) + (45:15 @1) + (14 @3) 3.05 mi (15:12 / mi)
ahr:90 max:99

Wednesday May 15 #

7 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:40 slept:7.4 weight:147lbs

Exercises 10:00 [1]

30situps,22lifts,44heeldrops,2m./1legstand
12 PM

trail running (skyline 1) 1:36:35 intensity: (6 @0) + (39 @1) + (53 @2) + (1:17:13 @3) + (14:13 @4) + (3:31 @5) 6.81 mi (14:11 / mi) +360m 12:11 / mi
ahr:128 max:151 shoes: Columbia Master Fly

Again the skyline delivers. Tough going, probably not quite recover from the BG.

Tuesday May 14 #

8 AM

rowing machine 10:00 [3] 2.17 km (4:36 / km)
rhr:42 slept:8.0 weight:147.5lbs

Exercises (PT) 14:00 [1]

2sets, 20reps

Monday May 13 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:44 weight:148lbs

Exercises 10:00 [3]

30situps, 30pushups, 2m./1legstand, 60heeldrops
1 PM

paved running 41:39 intensity: (28 @0) + (31:29 @1) + (8:48 @2) + (54 @3) 2.81 mi (14:49 / mi) +44m 14:08 / mi
ahr:96 max:111 shoes: Asics Nimbus

with Judy

Sunday May 12 #

11 AM

orienteering 2:40:03 intensity: (3:02 @1) + (8:24 @2) + (2:01:58 @3) + (21:06 @4) + (5:33 @5) **** 8.05 mi (19:53 / mi) +512m 16:36 / mi
ahr:125 max:156 25c shoes: Icebug OLX

I think, this was my 40th Billygoat! I certainly cannot contend for BG points, or even get initials on next years control codes, but finishing has become the goal. Last year went, well, not well. This year goal was, beside finishing, getting under 3 hours, and if things went well, I could hope for 2:45...
With some recent injury to the right calf, I went out of the start slow. On the climb to 4 (from the left 3) Magnus and I discussed the various skip options. We had lots of time, since neither of us was going to run up the ski slope. 16 was obvious, but then he pointed out the best route, 15 to 17, was around the hill (mountain) on the trail, which took you within 150 meters of 16....then we thought about 6, a steep climb through some rocks....but Magnus suggested skipping 5, as it had a big area of green in the way....so we went with that. We had been with the Dartmouth women, and they were ahead, and caught us up at 6, so we didn't gain much on them. We all stayed together through 13, where we caught the Angelica/Tori group, and I lead us astray too ow on the hill, but Magnus saved us all when he nailed it from the back of our pack.. All together again until before 17, the group skipped it, Magnus and I got it perfectly, but they now were ahead of us. Passed Glen on the way to 19, then ahead, and navigating on my own until catching the Tori/Angelica group at 23. Went low and around to 26, where Tori had pulled ahead of her group. I avoided the rocky decent, and Tori got a bit of a lead which she held to the finish.
https://flic.kr/p/2pRvN2B

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