Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 9, 2016:

	activity	#	time	miles		km		+m
	orienteering	2	3:01:13	12.77	(14:11)	20.56	(8:49)	545	22 /	23c	95%
	paved running	3	2:14:14	12.3	(10:55)	19.79	(6:47)	208
	rowing machine	4	40:00	5.85	(6:50)	9.41	(4:15)
	trail running	2	36:38	3.93	(9:20)	6.32	(5:48)	54
	Exercises	1	12:00
	Total	10	6:44:05	34.84		56.07		807	22 /	23c	95%
averages - sleep:8.5 rhr:38 weight:143.2lbs

1:58

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Monday May 9, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:7.5 weight:145lbs

30abs,backplank,30/30heeldrops,2m/quad

10 AM

paved running 55:56 [1] 4.07 mi (13:44 / mi) +73m 13:00 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday May 8, 2016 #

Event: Billygoat 2016

11 AM

orienteering race (Billygoat) 1:58:00 [4] *** 7.97 mi (14:48 / mi) +226m 13:36 / mi
ahr:128 max:156 spiked:22/23c shoes: Icebug Celeritas

C • Performance 5

Billygoat - Splits

Saturday May 7, 2016 #

Event: NEOC: Beaver Brook North

Event: 2016 Ontario Orienteering Championships

Friday May 6, 2016 #

rowing machine 10:00 [3] 2.41 km (4:09 / km)
rhr:38 slept:9.0

30jacknifes,20/20heeldrops,40hamballs,2m/quad

12 PM

paved running 18:04 [3] 1.64 mi (11:01 / mi) +47m 10:07 / mi
ahr:125 max:159 shoes: Asics GT-1000

trail running tempo 14:36 [5] 1.87 mi (7:48 / mi) +53m 7:10 / mi
ahr:147 max:153 shoes: Asics GT-1000

paved running 19:10 [3] 2.0 mi (9:34 / mi)
ahr:118 max:143 shoes: Asics GT-1000

Thursday May 5, 2016 #

Event: CSU Danehy

Exercises (Ballista routine) 12:00 [1]

Wednesday May 4, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.5 weight:142lbs

30jacknifes,backplank,30/30heeldrops,2m/quad

1 PM

trail running warm up/down 11:58 [3] 1.08 mi (11:04 / mi)
ahr:112 max:136 shoes: Vintage VJ

orienteering 1:03:13 [3] 4.8 mi (13:10 / mi) +319m 10:55 / mi
ahr:126 max:144 shoes: Vintage VJ

An oldie course rerun, the 1986 club champs by Mike Fritz.
Ran no compass, and had a concentration lapse on the way to 2 and turned up the wrong trail, and then the hardest control on the course, #3, I had a plan to not go straight (almost impossible without a compass) but did go pretty straight, and overshot the control, had to relocate and come back. Also some route choices I had not taken in the past, just for the heck of it.
Record-52:38, April, 1999, last run- June,2012-61:18

Splits:
6:07
8:23
5:07
2:49
0;46
3:52
8:03
2:07
2:27
2:44
6:21
4:58
6:17
2:05
1:15

trail running warm up/down 10:04 [2] 0.97 mi (10:22 / mi) +1m 10:20 / mi
ahr:115 max:125 shoes: Vintage VJ

Tuesday May 3, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:142.5lbs

30jacknifes (10lb wt.),30/30hamballs,60heeldrops.2m/quad

5 PM

paved running 41:04 [3] 4.58 mi (8:58 / mi) +88m 8:28 / mi
ahr:130 max:156 shoes: Asics GT-1000

Felt surprisingly good, considering I was really tired after yesterday's long run.

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