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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 10, 2010:

activity # timemileskm+m
  orienteering4 2:22:24 8.74(16:18) 14.06(10:08)7c
  paved running4 2:11:00 11.65(11:15) 18.75(6:59)
  trail running2 1:22:30 7.81(10:34) 12.57(6:34)
  rowing machine5 50:00
  track running1 8:46 1.5(5:51) 2.41(3:38)
  heelextensions/lifts5 7:00
  Total12 7:01:40 29.69 47.797c
  [1-5]12 6:54:40
averages - sleep:8.3 rhr:45 weight:144lbs

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SuMoTuWeThFrSa

Saturday Apr 10, 2010 #

9 AM

orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: VJ Falcon

Putting out 3 boxes on the red course at Powisset.
10 AM

orienteering race 1:03:07 [4] 7.1 km (8:53 / km)
shoes: VJ Falcon

Nice course by Dean.

Red - Splits

Friday Apr 9, 2010 #

8 AM

rowing machine 10:00 [3]

4 PM

paved running 32:00 [3] 3.0 mi (10:40 / mi)
shoes: Asics 1140

Thursday Apr 8, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45 slept:8.0 weight:144lbs

heelextensions/lifts 1:30 [0]

45 & 45
4 PM

paved running long 31:00 [3] 3.0 mi (10:20 / mi)
shoes: Asics 1140

trail running 1:15:30 [3] 7.0 mi (10:47 / mi)
shoes: Asics 1140

Wilson Mt and Whitcomb Woods and Newbridge trails with Sam.
6 PM

orienteering intervals 7:17 [3] 0.96 km (7:35 / km)
shoes: VJ Falcon

Alex's woods interval at Hammond Pond.

paved running warm up/down 18:00 [2] 1.0 mi (18:00 / mi)
shoes: VJ Falcon

To/from woods

Wednesday Apr 7, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

45 doubles
45 singles

rowing machine 10:00 [3]
slept:7.0

4 PM

trail running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: VJ Falcon

To control 13, from finish to parking

orienteering 52:00 [3] *** 4.0 km (13:00 / km)
7c shoes: VJ Falcon

Controls 13-20 of Ian's CSU BHWest training course. Nicely laid out, pretty tough physically with a lot of climb, or so it seemed in the 90F air.
Alternating legs on memory with Sam.

Tuesday Apr 6, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45 slept:7.25

heelextensions/lifts 1:30 [0]

45,45

Monday Apr 5, 2010 #

7 AM

rowing machine 10:00 [3]
slept:11.0

heelextensions/lifts 1:30 [0]

45 & 45
5 PM

track running 8:46 [5] 1.5 mi (5:51 / mi)
shoes: Brooks OC

Different venue and intervals for our R pace training. DHS track, 3x(2x200,1x400). Suggested paces were 46,94. 200m. jog between.
43,43,91,44,44,90,43,43,(43)85.
Trying for an even split on the last one.

paved running warm up/down 50:00 [1] 4.65 mi (10:45 / mi)
shoes: Brooks OC

To/from DHS track, and 200 meter rest jogs.

heelextensions/lifts 1:00 [0]

30, 30

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