Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 15, 2015:

	activity	#	time	miles		km		+m
	Road bike	2	3:02:15	44.0	(4:09)	70.81	(2:34)	300
	orienteering	2	2:46:30	7.23	(23:02)	11.64	(14:19)	250
	trail running	1	1:05:06	6.68	(9:45)	10.75	(6:03)	408
	rowing machine	4	1:00:46	8.23	(7:23)	13.24	(4:35)
	paved running	1	34:05	3.14	(10:51)	5.06	(6:44)	73
	Total	9	8:28:42	69.28	(7:21)	111.5	(4:34)	1031
	[1-5]	9	7:55:34
averages - sleep:8 weight:141lbs

2:09

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Monday Jun 15, 2015 #

rowing machine 23:11 [3] 5.0 km (4:38 / km)

Sunday Jun 14, 2015 #

Event: NEOC: Nobscot O-Event, Annual Meeting & Picnic

10 AM

orienteering race 1:11:13 3.61 mi (19:44 / mi) +168m 17:14 / mi
ahr:87 max:133 shoes: Inov8 OROC 350

Taking it fairly slow and wanting to be accurate, but missed 3 too high and was mislead by the extensive marsh vegetation extending higher than I anticipated.
Bad trip and fall on trail going to 7, doing an endo and hitting right hip, left knee, top of head and both hands. Sat awhile feeling clumsy and old.
Continued to 7 and 8 (map is skewed here), but could only walk in the woods, but could jog slowly on the trails, so headed in.

Saturday Jun 13, 2015 #

9 AM

Road bike 2:09:15 [3] 31.0 mi (4:10 / mi) +300m 4:03 / mi
shoes: Austro-Daimler Vent Noir

with Jude.
Lots of bike out.

Friday Jun 12, 2015 #

rowing machine 13:50 [3] 3.0 km (4:37 / km)

30abs,40hamballs,60heeldrops.1x quads

3 PM

orienteering 1:35:17 [1] 3.62 mi (26:19 / mi) +82m 24:35 / mi
shoes: Salamon SpeedCross 3

At Franklin Park hanging streamers. Had to quit at 5pm to make it to the Midsommer Smorgasbord.

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp

rowing machine 13:45 [3] 3.0 km (4:35 / km)
slept:8.0 weight:141lbs

30abs,25/25heeldrops,30hamballs,2x1m.quad stretch

Road bike 53:00 [3] 13.0 mi (4:05 / mi)
shoes: Ross Signature 290S

To the Newton Garden planting chard and squach.
Charming Russian couple in the next plot.

12 PM

paved running 34:05 3.14 mi (10:51 / mi) +73m 10:07 / mi
ahr:109 max:127 (injured) shoes: Altra Instinct 1.5

Right ham sore

Wednesday Jun 10, 2015 #

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

30abs,60 heel drops,quad stretches

Tuesday Jun 9, 2015 #

1 PM

trail running 1:05:06 6.68 mi (9:45 / mi) +408m 8:11 / mi
ahr:136 max:153 shoes: Columbia Master Fly

Feeling a bit off at the start and took it easy for the first 5 minutes, then felt better, but then right hamstring was getting sore and tight. Was OK up the hills and on flats focused on not striding out but keeping the turnover high, which is something that I have never been good at.
Pretty fast time in the end. Thoroughly soaked afterward.

C • pretty fast time 1

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