Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 22 days ending Jan 22, 2018:

activity # timemileskm+m
  paved running18 18:31:59 90.68(12:16) 145.94(7:37) 2439
  nordic skiing3 3:36:01 19.55(11:03) 31.46(6:52) 159
  rowing machine11 2:16:03 20.42(6:40) 32.86(4:08)
  trail running3 1:42:59 9.39(10:58) 15.11(6:49) 325
  orienteering1 1:34:40 5.46(17:20) 8.79(10:46) 3843 /11c27%
  Exercises6 1:20:00
  Total36 29:01:42 145.5 234.15 33073 /11c27%
  [1-5]36 28:52:08
averages - sleep:7.9 rhr:43 weight:147lbs

«»
2:01
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jan 22, 2018 #

rowing machine 21:40 [3] 5.0 km (4:20 / km)
slept:7.0

30situps,20pushups

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 1:23:38 intensity: (9 @0) + (46:05 @1) + (7:34 @2) + (23:42 @3) + (6:08 @4) 7.11 mi (11:45 / mi) +159m 11:00 / mi
ahr:107 max:143 shoes: Asics GT-1000

Sunday Jan 21, 2018 #

Note

For all my old friends-
https://www.outsideonline.com/2273656/never-lose-y...

1 PM

paved running 54:27 intensity: (24 @0) + (20:20 @1) + (19:26 @2) + (12:07 @3) + (58 @4) + (1:12 @5) 4.1 mi (13:16 / mi) +78m 12:32 / mi
ahr:105 max:162 shoes: Asics GT-1000

Saturday Jan 20, 2018 #

2 PM

paved running 1:40:36 intensity: (19:49 @1) + (20:42 @2) + (55:05 @3) + (21 @4) + (4:39 @5) 8.55 mi (11:46 / mi) +132m 11:14 / mi
ahr:116 max:175 shoes: Asics GT-1000

With Judy, and then another 4 on my own. Pretty pleasant running temps...45F. Removed hat and gloves after a few miles.

Friday Jan 19, 2018 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
weight:145lbs

20lifts,50heeldrops
9 AM

Exercises (Ballista routine) 15:00 [1]

3 PM

paved running 1:17:25 intensity: (1:31 @0) + (12:41 @1) + (5:44 @2) + (54:10 @3) + (1:32 @4) + (1:47 @5) 6.67 mi (11:37 / mi) +133m 10:56 / mi
ahr:114 max:158 shoes: Asics GT-1000

First with Judy then loops of Stoney Lea.

Thursday Jan 18, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

31abs,25pushups,2m.1legstand,1m.backplank
11 AM

nordic skiing (classic) 49:58 intensity: (1:31 @0) + (8:34 @1) + (11:44 @2) + (28:03 @3) + (6 @4) 3.77 mi (13:15 / mi) +56m 12:40 / mi
ahr:107 max:142 shoes: Trak 1000 waxless

Golf course, ~ 1-2" of "snow", but hard and icy to provide glide.

trail running 48:54 intensity: (10 @0) + (11 @1) + (36 @2) + (46:59 @3) + (58 @4) 4.08 mi (11:59 / mi) +225m 10:14 / mi
ahr:124 max:142 shoes: Icebug Pytho BUgrip

Then over to BHWest for a loop on the snowy trails.

Wednesday Jan 17, 2018 #

Exercises (Ballista routine) 15:00 [1]

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30situps,20pushups
2 PM

paved running 54:06 [3] 4.05 mi (13:22 / mi) +84m 12:33 / mi
shoes: Montrail Hurricane Ridge Gore

Tuesday Jan 16, 2018 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:9.5 weight:147lbs

3oabs,12lifts,1m.backplank. 2m.1legstand,35/30heeldrops
12 PM

paved running 46:38 [3] 4.04 mi (11:33 / mi) +46m 11:09 / mi
shoes: Asics GT-1000

P.O. them a tour of east Dedham,
4 PM

paved running 54:02 [2] 4.27 mi (12:39 / mi) +91m 11:52 / mi
shoes: Asics GT-1000

With Judy then some more. Above 0 C.

Monday Jan 15, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,25pushups,60heeldrops,2m-1legstand

Exercises (Ballista routine) 15:00 [3]

1 PM

paved running 1:09:40 [2] 6.04 mi (11:32 / mi) +136m 10:46 / mi
shoes: Asics GT-1000

Sunday Jan 14, 2018 #

2 PM

trail running warm up/down 5:41 intensity: (1:36 @1) + (25 @2) + (3:40 @3) 0.4 mi (14:11 / mi) +24m 11:57 / mi
ahr:112 max:136

orienteering 1:34:40 intensity: (1:04 @0) + (4:53 @1) + (5:15 @2) + (1:16:33 @3) + (6:07 @4) + (48 @5) **** 5.46 mi (17:20 / mi) +384m 14:14 / mi
ahr:121 max:152 spiked:3/11c shoes: Inov-8 OROC 340

May have been the coldest temps for me ever for Foot-O, 21F at the start.
A well designed course, and really lovely woods and terrain. Ice was hard so no wet feet either.
Map reading was terrible, as was leg planning many times. Could not seem to go straight and was off 200 meters from the proper line many times. Was pretty bad for 6&7, overran them both. Just had a lot of trouble making the terrain match the map, plainly was just out of touch much of the time.
In the beginning I was running too fast, just to stay warm, but after 2 I warmed up OK but was not able to read the map well while running. Maybe I just have to get back to being able to do that.

C • coldest 2

trail running warm up/down 5:37 intensity: (32 @1) + (4 @2) + (5:01 @3) 0.48 mi (11:48 / mi) +18m 10:34 / mi
ahr:109 max:132

4 PM

Note

Six hours of driving to the WCOC annual meeting and fine food at the DeWitts. A bit more driving than I would prefer for 4 hours of running and socializing, but it is a wonderful group which I miss in the off season.

Saturday Jan 13, 2018 #

Event: EMPO Partridge Run ski-o
 
Event: WCOC/HVO Winter Course #2
 
11 AM

paved running 1:29:01 intensity: (44 @0) + (39:28 @1) + (18:02 @2) + (30:47 @3) 7.23 mi (12:19 / mi) +136m 11:38 / mi
ahr:104 max:134 shoes: Asics GT-1000


Red - Splits

Friday Jan 12, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:42 slept:7.5 weight:147lbs

30situps,22lifts,60heeldrops,2/legstand
10 AM

paved running 59:43 [1] 4.32 mi (13:49 / mi) +127m 12:40 / mi
shoes: Asics GT-1000

with Jude

Thursday Jan 11, 2018 #

rowing machine 10:00 [3] 2.28 mi (4:23 / mi)
rhr:42 weight:146lbs

30abs,20pushups,45heeldrops,2m1legstand
2 PM

paved running long 1:48:49 intensity: (2:34 @0) + (18:23 @1) + (31:53 @2) + (55:59 @3) 8.68 mi (12:32 / mi) +175m 11:48 / mi
ahr:110 max:135 shoes: Asics GT-1000

Wednesday Jan 10, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:44 slept:8.0 weight:146.5lbs

SpO2=94
20lifts,60heeldrops,2m-1legstand
2 PM

paved running 55:36 intensity: (1 @0) + (11:59 @1) + (18:25 @2) + (12:42 @3) + (3:22 @4) + (9:07 @5) 4.15 mi (13:23 / mi) +726m 8:41 / mi
ahr:114 max:154 shoes: Asics GT-1000

Tuesday Jan 9, 2018 #

Exercises 5:00 [3]
rhr:44 slept:7.0 weight:147lbs

20situps,15pushups,60heeldrops
11 AM

nordic skiing 36:29 intensity: (19 @0) + (2:18 @1) + (1:13 @2) + (32:39 @3) 3.26 mi (11:11 / mi) +28m 10:53 / mi
ahr:119 max:134 shoes: Atomic RC8 3D waxless

nordic skiing 44:34 intensity: (52 @1) + (1:19 @2) + (41:49 @3) + (34 @4) 5.02 mi (8:53 / mi) +75m 8:29 / mi
ahr:127 max:140 shoes: Atomic RS8

Monday Jan 8, 2018 #

nordic skiing (Classic) 1:00:00 [3] 5.0 mi (12:00 / mi)
weight:149lbs shoes: Atomic RC8 3D waxless

With the warming weather, 33F, went to Great Brook farm with Judy and Hill.

nordic skiing (skate) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Atomic RS8

Switched to skate skis, so much faster but trying not to overdo it.
3 PM

paved running 36:15 intensity: (28 @0) + (28 @1) + (25 @2) + (34:54 @3) 3.35 mi (10:49 / mi) +34m 10:30 / mi
ahr:121 max:132 shoes: Asics GT-1000

Sunday Jan 7, 2018 #

3 PM

paved running 46:47 [3] 3.43 mi (13:39 / mi) +57m 12:58 / mi

Friday Jan 5, 2018 #

rowing machine 12:43 [3] 3.0 km (4:14 / km)
slept:8.0

33situps,2m/quad,30/30heeldrops

Thursday Jan 4, 2018 #

8 AM

paved running 37:55 [1] 2.79 mi (13:35 / mi) +81m 12:28 / mi
shoes: Montrail Hurricane Ridge Gore

with Jude, starting to snow blizzard.

Wednesday Jan 3, 2018 #

9 AM

Exercises (Ballista routine) 15:00 [3]
weight:148.5lbs

12 PM

paved running 21:14 intensity: (31 @0) + (5:51 @1) + (9:39 @2) + (5:13 @3) 1.65 mi (12:53 / mi) +47m 11:50 / mi
ahr:102 max:118 shoes: Icebug Pytho BUgrip

trail running 42:47 intensity: (8 @0) + (16 @1) + (6 @2) + (26:53 @3) + (15:05 @4) + (19 @5) 4.43 mi (9:39 / mi) +58m 9:17 / mi
ahr:134 max:145 shoes: Icebug Pytho BUgrip

Actually packed snow running, but this is the Icebugs forte, they are perfect for this stuff. Most of the trail is packed, but for some reason the section along the playing fields, no one has gone there, other than I, it appears. Stopped on the way home by a neighbor who wondered how I was upright while running on the icy sidewalk.

paved running 12:14 intensity: (11:59 @3) + (15 @4) 1.26 mi (9:41 / mi) +7m 9:31 / mi
ahr:130 max:141 shoes: Icebug Pytho BUgrip

Tuesday Jan 2, 2018 #

Event: HVO/WCOC winter Course #1
 

rowing machine 21:40 [3] 5.0 km (4:20 / km)

2 PM

paved running 1:05:59 [2] 5.71 mi (11:33 / mi) +113m 10:53 / mi
shoes: Montrail Hurricane Ridge Gore

Monday Jan 1, 2018 #

11 AM

paved running 37:54 [2] 3.28 mi (11:33 / mi) +77m 10:46 / mi
shoes: Montrail Hurricane Ridge Gore

Met up with the family, and then a loop with Ross, who had the Sofie Glider.

« Earlier | Later »