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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 13, 2013:

activity # timemileskm+m
  trail running3 2:40:54 19.4(8:18) 31.22(5:09) 50
  paved running3 2:11:01 11.18(11:43) 17.99(7:17) 176
  orienteering1 2:00:10 9.15(13:08) 14.73(8:09) 354
  rowing machine5 50:00 6.64(7:32) 10.68(4:41)
  Total10 7:42:05 46.37(9:58) 74.63(6:12) 580
  [1-5]10 7:09:08
averages - sleep:7.8 rhr:40 weight:142.8lbs

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SuMoTuWeThFrSa

Saturday Apr 13, 2013 #

Event: Traprock 50km
 
Event: Merrimack River 10mile Trail Race
 
9 AM

trail running warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
slept:8.2 shoes: Icebug Celeritas

Jogging on the grass on the hotel access road, crocuses coming up nice.

trail running race (Merrimac River 10 mile) 1:15:24 [4] 10.0 mi (7:32 / mi) +50m 7:25 / mi
shoes: Icebug Celeritas

Second year in a row at this race, but a few more people I know, SGB and Tom Dederian were running their first race here.
Went with no technology. After setting a record in the 62 age group last year, I was leary of having to best that, especially as one might note, I'm not getting any younger.
So no feedback of time at the mile markers, no halfway time, even though I knew last year,s, just keep the speed at just below max and hold it to the end.
Again, Being an orienteer gives a big advantage on the downhills and twist parts and stream crossings, passed numerous runners at those obstacles.
No one just in front to run off of this year, but, as we oldsters will attest, there is a guessing game going on.....is that grey haired. / balding guy over 60? How old do I look to them? If he is over 60, I have to catch him, if not then let him go......
Working hard to close on the guys and gal ahead of me in the last few miles but to no avail.
In the end though, 3 minutes faster than last year, and a win in the age category.
Training is going well I think.
C • Win 11

Friday Apr 12, 2013 #

8 AM

rowing machine (10hamb,30toes) 10:00 [1] 2.11 km (4:44 / km)
rhr:39 slept:7.0 weight:141lbs

Thursday Apr 11, 2013 #

8 AM

rowing machine (30abs,25hamb,60toes) 10:00 [1] 2.16 km (4:38 / km)
rhr:40 slept:8.2 weight:143lbs

7 PM

trail running warm up/down 11:30 [1] 1.1 mi (10:27 / mi)
shoes: Icebug Celeritas

Warm up , Hammond Pond.

trail running tempo 20:00 [4] 2.2 mi (9:05 / mi)
shoes: Icebug Celeritas

Wednesday Apr 10, 2013 #

8 AM

rowing machine 10:00 [1] 2.15 km (4:39 / km)
rhr:40 slept:7.2 weight:143lbs

paved running 51:35 intensity: (32:49 @0) + (18:46 @1) 4.06 mi (12:42 / mi) +73m 12:02 / mi
ahr:87 max:108 shoes: Merrell Glove

With Jude

Tuesday Apr 9, 2013 #

9 AM

rowing machine (30abs,bplank) 10:00 [1] 2.11 km (4:44 / km)
rhr:40 slept:8.2

12 PM

paved running warm up/down 37:26 intensity: (6:27 @1) + (28:50 @2) + (2:09 @4) 3.82 mi (9:48 / mi) +103m 9:02 / mi
ahr:129 max:148 shoes: Asics 1150

trail running (Threshold) 42:00 [4] 5.1 mi (8:14 / mi)
shoes: Asics 1150

Monday Apr 8, 2013 #

7 AM

rowing machine (30abs,bplank) 10:00 [1] 2.15 km (4:39 / km)
weight:144lbs

8 AM

paved running 42:00 [2] 3.3 mi (12:44 / mi)
shoes: Asics 1140

With Jude

Sunday Apr 7, 2013 #

Event: UNO Mine Falls
 
Event: NEOC: Prospect Hill
 
11 AM

orienteering (Green) 50:11 intensity: (12:45 @1) + (11:22 @2) + (25:11 @3) + (44 @4) + (9 @5) 6.28 km (8:00 / km) +151m 7:08 / km
ahr:122 max:186

orienteering (Brown) 35:57 intensity: (8 @0) + (1:46 @1) + (22:47 @2) + (11:16 @3) 4.36 km (8:15 / km) +105m 7:22 / km
ahr:125 max:138

orienteering (Orange) 34:02 intensity: (33 @1) + (25:53 @2) + (7:36 @3) 4.1 km (8:18 / km) +98m 7:25 / km
ahr:125 max:138 shoes: Inov8 OROC 350

Stopped watch when I met the two girls from our street out on the course. They were a bit turned around, without a compass. They thought they really didn't need one as they had the sun and their cellphones......
Forgot to restart watch.

Orange - Splits

Brown - Splits

Green - Splits

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