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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 18 days ending May 24, 2021:

activity # timemileskm+m
  paved running10 8:34:15 35.88(14:20) 57.75(8:54) 708
  orienteering4 5:12:26 16.22(19:16) 26.1(11:58) 78811 /60c18%
  Exercises12 2:30:00
  rowing machine11 1:50:00 13.97 22.49
  Road bike2 1:09:26 13.87(5:00) 22.32(3:07) 171
  trail running2 21:26 1.2(17:47) 1.94(11:03) 66
  Total28 19:37:33 81.15 130.6 173311 /60c18%
  [1-5]28 19:07:47
averages - sleep:7.6 weight:145.4lbs

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Monday May 24, 2021 #

8 AM

rowing machine 10:00 [2] 2.21 km (4:31 / km)

Exercises (PT) 10:00 [1]

70heeldrops,20pushups,30situps, leg lifts and squats a la Linder, leg marches, single leg lifts.
4 PM

paved running 57:30 intensity: (40 @0) + (14:47 @1) + (28:57 @2) + (13:06 @3) 4.09 mi (14:03 / mi) +67m 13:22 / mi
ahr:102 max:116

Sunday May 23, 2021 #

10 AM

orienteering race 1:13:05 intensity: (12 @0) + (24 @1) + (16 @2) + (49:53 @3) + (20:34 @4) + (1:46 @5) 3.81 mi (19:11 / mi) +291m 15:30 / mi
ahr:133 max:147 spiked:11/12c shoes: Inov-8 OROC 340

with Judy. Navigation was fine, except for 8 when I lost contact along the way, (is there more bike trails in here?) came to the cliffs, but went too far north, as I mistakenly thought they ended further south, so overshot to the north, relocated and got, remembering Steve's observation that it was next to the knoll. I do think the clue of upper part of re entrant is misleading. Felt incredibly slow and weak, and I tripped several times with my right leg, so its not back to full strength yet. If I am to be faster, I'm going to have to get some better training in.

https://www.attackpoint.org/racesplits.jsp/race_35...
C • #8 2

Saturday May 22, 2021 #

3 PM

paved running 58:36 intensity: (35 @0) + (4:22 @1) + (17:41 @2) + (35:58 @3) 4.08 mi (14:22 / mi) +116m 13:13 / mi
ahr:108 max:122

Friday May 21, 2021 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.5 weight:147lbs

Exercises (PT) 10:00 [1]

60heeldrops

Thursday May 20, 2021 #

8 AM

Road bike 34:35 [3] 6.97 mi (4:58 / mi) +83m 4:47 / mi
shoes: Ross Signature 290S

To NG event, great conversation on introducing more O to schools and parents in Needham.
10 AM

Road bike 34:51 [3] 6.9 mi (5:03 / mi) +88m 4:51 / mi
shoes: Ross Signature 290S

Then to TJoe and home.

Wednesday May 19, 2021 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:145lbs

Exercises (PT) 10:00 [1]

5 PM

paved running 39:51 intensity: (20 @0) + (7:11 @1) + (14:01 @2) + (18:19 @3) 2.76 mi (14:26 / mi) +56m 13:35 / mi
ahr:105 max:119 shoes: Asics

with Judy

Tuesday May 18, 2021 #

9 AM

rowing machine 10:00 [2] 2.25 km (4:27 / km)
slept:9.0

Exercises (Linder PT) 10:00 [1]

30/30heeldrops,2m/1legstand,20pushups,20situps
4 PM

paved running 1:06:33 intensity: (36 @0) + (6:11 @1) + (9:13 @2) + (50:11 @3) + (22 @4) 5.2 mi (12:48 / mi) +70m 12:17 / mi
ahr:116 max:138 shoes: Asics

with Judy, who picked up in the last mile, then a mile on my own, slower.

Monday May 17, 2021 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.0

Exercises (PT) 10:00 [1]

+ 25pushups, 25situps
5 PM

paved running 40:10 intensity: (32 @0) + (6:07 @1) + (14:52 @2) + (18:39 @3) 2.91 mi (13:48 / mi) +84m 12:40 / mi
ahr:105 max:120

Sunday May 16, 2021 #

8 AM

rowing machine 10:00 [2] 2.25 km (4:27 / km)

Exercises (PT) 10:00 [3]

Friday May 14, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 weight:145.4lbs

Exercises (Linder routine) 10:00 [3]

20/20heeldrops.20pushups
4 PM

paved running 57:25 intensity: (29 @0) + (21:26 @1) + (18:19 @2) + (17:11 @3) 4.12 mi (13:56 / mi) +62m 13:19 / mi
ahr:103 max:128

Thursday May 13, 2021 #

9 AM

rowing machine 10:00 [3]
slept:7.0

Exercises (PT) 10:00 [2]

70heeldrops,4x10 pushups, 30situps

Wednesday May 12, 2021 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:144.5lbs

Exercises (PT) 10:00 [3]

12 PM

paved running 1:00:27 intensity: (6:13 @0) + (8:15 @1) + (23:01 @2) + (22:58 @3) 4.16 mi (14:32 / mi) +101m 13:31 / mi
ahr:103 max:123

Tuesday May 11, 2021 #

8 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:145lbs

20/30heeldrops,25pushups,20situps,2x2m.1 legstand
10 AM

Exercises (PT) 40:00 [3]

Another workout with Dan.
2 PM

paved running 59:00 intensity: (22 @0) + (18:10 @1) + (28:13 @2) + (12:15 @3) 4.06 mi (14:32 / mi) +65m 13:51 / mi
ahr:102 max:114 shoes: Asics

with Judy.....1 flat can

Monday May 10, 2021 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145.4lbs

Exercises (PT & Linder routine) 10:00 [1]

70 heeldrops
3 PM

paved running 50:50 intensity: (38 @0) + (15:26 @1) + (20:59 @2) + (13:47 @3) 3.35 mi (15:10 / mi) +63m 14:20 / mi
ahr:102 max:118 shoes: Asics

with Judy

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
10 AM

trail running warm up/down 16:29 intensity: (9:20 @0) + (1:21 @1) + (1:34 @2) + (4:14 @3) 0.93 mi (17:43 / mi) +66m 14:32 / mi
ahr:88 max:123 shoes: Icebug OLX

orienteering race (Green) 1:39:51 intensity: (2:24 @1) + (7:34 @2) + (1:28:25 @3) + (1:28 @4) *** 5.26 mi (18:59 / mi) +353m 15:42 / mi
ahr:118 max:144 16c shoes: Icebug OLX


Green - Splits

Saturday May 8, 2021 #

Event: NEOC Earls Trails BYOM
 
11 AM

paved running warm up/down 19:27 intensity: (4:44 @0) + (5:32 @1) + (3:18 @2) + (5:53 @3) 0.8 mi (24:19 / mi) +8m 23:35 / mi
ahr:93 max:116 shoes: Icebug OLX

orienteering race 1:53:20 intensity: (4:34 @0) + (39:42 @1) + (26:45 @2) + (42:19 @3) 4.9 mi (23:08 / mi) +103m 21:43 / mi
ahr:102 max:125 13c shoes: Icebug OLX

Navigation overwhelming but the legs held up well.

paved running 4:26 intensity: (46 @1) + (34 @2) + (3:06 @3) 0.35 mi (12:40 / mi) +18m 10:56 / mi
ahr:111 max:125


Middle Red - Splits

Green - Splits

Friday May 7, 2021 #

Event: US WOC Team Trials
 

Exercises (PT) 10:00 [1]

before heading out
3 PM

trail running 4:57 intensity: (20 @0) + (3:03 @1) + (59 @2) + (35 @3) 0.27 mi (18:01 / mi)
ahr:96 max:111

orienteering race 26:10 intensity: (11 @0) + (11 @1) + (5 @2) + (6:11 @3) + (17:25 @4) + (2:07 @5) 2.25 mi (11:38 / mi) +41m 11:01 / mi
ahr:138 max:146 19c shoes: Inov-8 X-Talon


Sprint Red - Splits

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