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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 19, 2013:

activity # timemileskm+m
  trail running3 3:29:46 21.4(9:48) 34.44(6:05) 565
  paved running4 2:49:19 13.58(12:28) 21.86(7:45) 71
  rowing machine4 40:00 5.51(7:16) 8.86(4:31)
  orienteering1 14:16 1.81(7:54) 2.91(4:54) 5
  Total11 7:13:21 42.29(10:15) 68.07(6:22) 641
  [1-5]11 7:08:37
averages - sleep:7.4 rhr:39 weight:143.2lbs

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SaSuMoTuWeThFr

Friday Apr 19, 2013 #

8 AM

rowing machine (30abs,25hamb,35toes) 10:00 [2] 2.22 km (4:30 / km)
slept:7.5

3 PM

paved running 51:38 intensity: (4:30 @0) + (45:50 @1) + (1:18 @2) 3.44 mi (15:00 / mi) +54m 14:18 / mi
ahr:98 max:113 shoes: Asics 1140

with Jude

Thursday Apr 18, 2013 #

Event: CSU Park-O #1: Danehy
 
8 AM

rowing machine (30abs,bplank,30toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:38 slept:7.5 weight:143lbs

6 PM

orienteering race (Park-O) 14:16 intensity: (13 @0) + (10 @1) + (10 @2) + (2:02 @3) + (11:41 @4) 1.81 mi (7:54 / mi) +5m 7:50 / mi
ahr:148 max:155 shoes: Icebug Celeritas

paved running warm up/down 13:58 intensity: (1 @0) + (1:16 @1) + (12:41 @2) 1.26 mi (11:05 / mi)
ahr:114 max:125


Park-O - Splits

Wednesday Apr 17, 2013 #

8 AM

rowing machine (30abs,25hamballs,60toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:38 slept:7.25 weight:143lbs

2 PM

paved running 30:43 [1] 2.88 mi (10:40 / mi) +17m 10:28 / mi
shoes: Asics 1140

PO, market...

Tuesday Apr 16, 2013 #

8 AM

rowing machine (30abs, bplank) 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:6.5 weight:144lbs

2 PM

trail running (Skyline 1) 1:08:50 intensity: (1:03 @1) + (16:02 @2) + (43:08 @3) + (8:37 @4) 6.67 mi (10:19 / mi) +414m 8:39 / mi
ahr:135 max:164 shoes: Vintage VJ

Legs, especially hams, tired.

Monday Apr 15, 2013 #

9 AM

paved running 1:13:00 [1] 6.0 mi (12:10 / mi)
rhr:41 weight:143lbs shoes: Asics 1140

Long run with Jude around the Charles River basin. Hillary cruised by a few times on the water.
Nice day out, lunch and then frozen yogurt in Newton.

Sunday Apr 14, 2013 #

Event: CSU All-levels training camp
 
1 PM

trail running 53:32 [1] 3.73 mi (14:21 / mi) +101m 13:14 / mi
shoes: Merrell Glove

With Jude at Noanet Woods

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

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