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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 12 days ending Oct 19:

activity # timemileskm+m
  paved running8 8:49:56 38.54(13:45) 62.03(8:33) 611
  Road bike2 3:31:18 41.23(5:07) 66.35(3:11) 591
  orienteering2 2:23:01 7.13(20:04) 11.47(12:28) 35713c
  rowing machine4 40:00 5.73(6:59) 9.22(4:20)
  Exercises1 14:00
  trail running1 13:23 1.11(12:03) 1.79(7:29) 36
  Total15 15:51:38 93.74 150.87 159613c
  [1-5]15 15:43:22
averages - sleep:8.5 rhr:41 weight:145.2lbs

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Monday Oct 19 #

12 PM

rowing machine 10:00 [3] 2.34 km (4:16 / km)

30situps,20pushups,2m/1legstand
3 PM

paved running 1:28:13 intensity: (16 @0) + (37:52 @1) + (16:29 @2) + (22:05 @3) + (11:31 @4) 6.72 mi (13:08 / mi) +118m 12:27 / mi
ahr:108 max:144 shoes: Asics

with Judy then 2 laps of Stoney Lea at T pace, which is really slow ....

Sunday Oct 18 #

3 PM

paved running 46:59 [3] 3.28 mi (14:19 / mi) +33m 13:53 / mi
shoes: Asics

Around the block in Greenfield with Judy

Saturday Oct 17 #

2 PM

paved running 1:23:38 intensity: (18 @0) + (38:44 @1) + (20:25 @2) + (24:11 @3) 6.09 mi (13:44 / mi) +97m 13:05 / mi
ahr:105 max:136 shoes: Asics

With Judy, then 2 more miles with a neighbor I had not met before. I've seen him out running for the past 6 months, I guess because he is home more now.

Friday Oct 16 #

12 PM

paved running 1:18:54 intensity: (39 @0) + (15:08 @1) + (19:48 @2) + (38:56 @3) + (4:23 @4) 6.19 mi (12:45 / mi) +95m 12:10 / mi
ahr:110 max:144 shoes: Asics

with Judy, then on my own. Light rain.

Thursday Oct 15 #

10 AM

paved running 45:09 [3] 3.9 mi (11:35 / mi) +44m 11:11 / mi
shoes: Asics

with Judy
2 PM

Road bike 56:41 [3] 12.09 mi (4:41 / mi) +152m 4:31 / mi
shoes: Ross Signature 290S

To the garden, still some tomatoes. Peppers are holding up, but not sure there is time for them to develop.

Wednesday Oct 14 #

2 PM

paved running 1:01:02 intensity: (13 @0) + (46:29 @1) + (12:11 @2) + (2:09 @3) 4.12 mi (14:48 / mi) +79m 13:58 / mi
ahr:96 max:112

Tuesday Oct 13 #

10 AM

rowing machine 10:00 [3] 2.38 km (4:12 / km)
slept:8.5 weight:146.5lbs

30situps,25pushups,2m./1legstand,70heeldrops
One of my fastest times on the erg. I usually listen to NPR news, but today, just me and the machine.

Monday Oct 12 #

12 PM

paved running 59:30 [3] 3.98 mi (14:57 / mi) +67m 14:12 / mi
shoes: Asics

with Judy

Sunday Oct 11 #

12 PM

orienteering 1:51:17 intensity: (6:45 @0) + (30:00 @1) + (16:26 @2) + (58:06 @3) 4.97 mi (22:24 / mi) +243m 19:27 / mi
ahr:106 max:137 shoes: Inov-8 OROC 340

With Judy at a very popular Breakheart Reservation. Crowds on the paved road, but virtually no one on the trails.
An exercise in futility of finding the features with streamers. Much of the wandering was my own fault, but at least once, a 24 minute fiasco, I went by the feature 4 times without seeing the streamer, compounded by the fact I was not convinced it was a mappable feature ( a "boulder group" which was a group of 1/2 meter boulders). I met up with Judy a few times as we searched in vain for 2 locations with missing streamers. Overall a nice day, and the last few controls were in nice woods, with streamers in place!

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

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