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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 25 days ending Dec 7, 2020:

activity # timemileskm+m
  paved running25 26:32:42 119.95(13:17) 193.04(8:15) 1723
  rowing machine16 2:40:00 24.41(6:33) 39.29(4:04)
  trail running2 1:15:36 6.7(11:17) 10.78(7:01) 120
  orienteering1 1:15:12 3.79(19:51) 6.1(12:20) 18013c
  Exercises5 1:10:00
  Total42 32:53:30 154.85 249.21 202213c
  [1-5]42 32:46:59
averages - sleep:7.9 rhr:39 weight:144.6lbs

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Monday Dec 7, 2020 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:144lbs

Exercises (ballista level 2) 14:00 [3]

12 PM

paved running 1:18:10 intensity: (7 @0) + (30:58 @1) + (23:32 @2) + (23:33 @3) 5.78 mi (13:32 / mi) +83m 12:57 / mi
ahr:103 max:119

Sunday Dec 6, 2020 #

11 AM

paved running 1:42:34 intensity: (17 @0) + (19:25 @1) + (33:58 @2) + (48:54 @3) 7.76 mi (13:13 / mi) +94m 12:44 / mi
ahr:105 max:119 slept:6.5 shoes: Asics

with Judy then a few more miles.

Saturday Dec 5, 2020 #

1 PM

paved running 39:42 [2] 2.79 mi (14:14 / mi) +62m 13:18 / mi
shoes: Asics

with Judy, 40F rain. Wet but virtuous ..

Friday Dec 4, 2020 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:9.0

30situps,3x10deadlifts (60lb.).50heeldrops. 2x20 hamstring ball roll in (was Hamballs, but have a new book which gives the proper name for these).
Moving to deadlifts after reading quite a lot about heavy weights strengthening glutes and quads. Not sure if 60 is enough, but it's the most weight the bar holds. Need to consult with guru (Hillary).
C • Wgts 2
3 PM

paved running 1:20:51 intensity: (45 @0) + (4:58 @1) + (13:23 @2) + (1:01:45 @3) 6.88 mi (11:45 / mi) +120m 11:09 / mi
ahr:111 max:129 shoes: Altra Solstice

Ran all the usual streets.

Thursday Dec 3, 2020 #

rowing machine 10:00 [3] 2.31 mi (4:20 / mi)
rhr:41 slept:8.0 weight:145lbs

30situps,25pushups,40hamcurls
SpO2=97%
3 PM

paved running 58:24 [3] 4.06 mi (14:23 / mi) +70m 13:39 / mi
shoes: Asics

with Judy

Wednesday Dec 2, 2020 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5

30situps,20lifts,2m/1legstand,60heeldrops
2 PM

paved running 51:10 [3] 3.23 mi (15:50 / mi)

3 PM

paved running 44:24 [3] 3.22 mi (13:47 / mi) +65m 12:59 / mi
shoes: Asics

with Judy, then around the block to see why the street was closed (gas lines replacement)

Tuesday Dec 1, 2020 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.4 weight:146lbs

60heeldrops

Exercises (ballista) 14:00 [3]

1 PM

paved running 1:34:45 intensity: (13 @0) + (19:10 @1) + (30:22 @2) + (32:52 @3) + (11:55 @4) + (13 @5) 7.41 mi (12:47 / mi) +144m 12:04 / mi
ahr:111 max:145 shoes: Asics

with Judy then 2 laps of Stoney Lea at T pace.

Monday Nov 30, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:9.0 weight:145lbs

25pushups,30situps,20stepjumps,50heeldrops
11 AM

paved running 25:58 [3] 2.19 mi (11:52 / mi) +57m 10:58 / mi
shoes: Altra Solstice

Got out before impending doomsday storm....misty rain.

trail running 26:55 [3] 2.28 mi (11:48 / mi) +61m 10:54 / mi
shoes: Altra Solstice

Light rain, then moderate, decided to take the shorter route around Wilson Mt.

paved running 22:28 [3] 2.0 mi (11:14 / mi) +5m 11:09 / mi
shoes: Altra Solstice

Rain over, for now, added some distance on the way home.

Sunday Nov 29, 2020 #

11 AM

paved running 1:14:11 [3] 5.78 mi (12:50 / mi)
ahr:124 shoes: Asics

with Judy

paved running 1:14:11 [3] 5.73 mi (12:57 / mi) +52m 12:36 / mi

Saturday Nov 28, 2020 #

3 PM

paved running 58:42 [3] 4.09 mi (14:21 / mi) +70m 13:37 / mi
shoes: Asics

with Judy

Friday Nov 27, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:147lbs

39situps,20pushups,2m./1legstand
3 PM

paved running 41:54 [3] 2.87 mi (14:36 / mi) +29m 14:09 / mi

Thursday Nov 26, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5

30situps,25pushups,2m./1legstand,60heeldrops

Wednesday Nov 25, 2020 #

10 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:37 slept:8.0 weight:143.5lbs

60heeldrops

Exercises (ballista level 2) 14:00 [3]

2 PM

paved running 1:25:51 intensity: (26 @0) + (14:23 @1) + (30:11 @2) + (40:51 @3) 6.74 mi (12:44 / mi) +125m 12:03 / mi
ahr:108 max:132

Tuesday Nov 24, 2020 #

3 PM

paved running 40:40 [3] 2.76 mi (14:45 / mi) +56m 13:52 / mi

Monday Nov 23, 2020 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)

35situps,25pushups,25stepjumps
3 PM

paved running 55:42 intensity: (18 @0) + (42:19 @1) + (11:35 @2) + (1:30 @3) 3.86 mi (14:26 / mi) +76m 13:36 / mi
ahr:96 max:109

Sunday Nov 22, 2020 #

11 AM

Note

Today WOULD have been the 49th Traverse (aka Blue Hills Traverse, but it has not always been in the Blue Hills, so...). I will miss seeing everyone, new and old faces. It has given me a bit more time in the garden clean up, and today's weather is a great improvement over last year. I WILL see you all next year, and hopefully, sooner than next November.
C • Blue Hills Traverse 9
12 PM

paved running 1:13:47 [3] 5.02 mi (14:42 / mi) +60m 14:10 / mi
shoes: Asics

with Judy on the other side of town

Saturday Nov 21, 2020 #

11 AM

paved running 58:26 intensity: (43 @0) + (47:12 @1) + (8:25 @2) + (2:06 @3) 4.07 mi (14:21 / mi) +65m 13:41 / mi
ahr:94 max:111 shoes: Asics

with Judy

Friday Nov 20, 2020 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
weight:143.5lbs

60heeldrops,25pushups,33heeldrops,2m./legstand
2 PM

paved running 1:21:21 intensity: (44 @0) + (41:20 @1) + (22:08 @2) + (17:09 @3) 6.05 mi (13:27 / mi) +104m 12:46 / mi
ahr:99 max:117 shoes: Asics

with Judy then more.

Thursday Nov 19, 2020 #

9 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)

Exercises (ballista) 14:00 [3]

2 PM

paved running 41:27 intensity: (13 @0) + (28 @1) + (41 @2) + (40:05 @3) 3.71 mi (11:10 / mi) +35m 10:51 / mi
ahr:122 max:134 shoes: Asics

with Judy

Wednesday Nov 18, 2020 #

9 AM

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
weight:143lbs

20situps,15,pushups,50heeldrops
12 PM

trail running 48:41 intensity: (1:59 @2) + (46:42 @3) 4.42 mi (11:01 / mi) +58m 10:35 / mi
ahr:124 max:135 shoes: Altra Solstice

paved running 19:01 intensity: (28 @0) + (1:28 @1) + (22 @2) + (13:52 @3) + (1:34 @4) + (1:17 @5) 1.68 mi (11:19 / mi) +42m 10:30 / mi
ahr:120 max:159

1 PM

paved running 11:50 intensity: (7 @2) + (11:43 @3) 1.1 mi (10:47 / mi)
ahr:119 max:127

Tuesday Nov 17, 2020 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:144lbs

50heeldrops

Exercises (ballista level 2) 14:00 [3]

4 PM

paved running 36:07 intensity: (15 @0) + (45 @1) + (2:40 @2) + (32:27 @3) 3.1 mi (11:38 / mi) +19m 11:25 / mi
ahr:112 max:124

Monday Nov 16, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0

60heeldrops,35situps,25pushups,2m./1legstand
3 PM

paved running long 1:37:27 intensity: (28 @0) + (10:12 @1) + (23:17 @2) + (1:03:30 @3) 7.54 mi (12:55 / mi) +128m 12:17 / mi
ahr:109 max:124 shoes: Asics

with Judy then set out for a few more miles.

Sunday Nov 15, 2020 #

11 AM

paved running 1:00:18 intensity: (20 @0) + (15:52 @1) + (24:28 @2) + (19:38 @3) 4.49 mi (13:26 / mi) +71m 12:48 / mi
ahr:103 max:123

Saturday Nov 14, 2020 #

Event: Beaver Brook byom
 
12 PM

orienteering 1:15:12 intensity: (48 @0) + (15:24 @1) + (9:40 @2) + (48:17 @3) + (1:03 @4) ***** 6.1 km (12:20 / km) +180m 10:45 / km
ahr:111 max:142 13c shoes: Inov-8 OROC 340

I had forgotten that Beaver Brook is probably the most technical terrain around. Fumbled 4 pretty bad, and frustrating as I was within eyesight of it on the first pass, but just didn't look the right way. Nice to have real controls out there.

RED - Splits

Friday Nov 13, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.25 weight:145.5lbs

30situps,20lifts,60heeldrops,2m./1legstand
2 PM

paved running 1:23:21 intensity: (26 @0) + (19:00 @1) + (30:50 @2) + (33:05 @3) 6.05 mi (13:47 / mi) +90m 13:10 / mi
ahr:104 max:117

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