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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 22, 2015:

activity # timemileskm+m
  paved running6 4:54:21 26.18(11:15) 42.13(6:59) 500
  rowing machine5 1:06:10 9.0(7:21) 14.49(4:34)
  Road bike1 51:51 12.08(4:18) 19.44(2:40) 94
  track running1 37:50 4.26(8:53) 6.86(5:31) 47
  orienteering1 32:58 1.43(23:03) 2.3(14:19) 189
  Total13 8:03:10 52.95(9:07) 85.22(5:40) 830
  [1-5]12 6:51:02
averages - sleep:7.5 weight:139.2lbs

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Monday Jun 22, 2015 #

rowing machine 22:35 [3] 5.0 km (4:31 / km)
slept:7.5 weight:140.5lbs

30abs,40hamballs,35/40heeldrops
7 PM

paved running 37:39 intensity: (47 @0) + (25:31 @1) + (11:21 @2) 3.47 mi (10:50 / mi) +48m 10:23 / mi
ahr:106 max:122 shoes: Altra Instinct 1.5

Sunday Jun 21, 2015 #

Event: WCOC Ratlum Mountain
 
2 PM

orienteering 15:23 intensity: (1:06 @2) + (13:33 @3) + (44 @4) 0.94 mi (16:22 / mi) +126m 11:33 / mi
ahr:139 max:150 shoes: Inov8 OROC 350

Warmed up and hamstring was OK, but was being careful not to run fast.

orienteering 17:35 intensity: (21 @2) + (17:14 @3) 0.49 mi (35:52 / mi) +63m 25:38 / mi
ahr:137 max:145 shoes: Inov8 OROC 350

Hamstring hurt a lot as I headed to #1. Was wondering if going in the woods was going to make it worse, took the trail to 2. Got better along the way but still holding speed down on fast parts of the trail. Running uphill is OK.

Sprint A - Splits

Sprint B - Splits

Saturday Jun 20, 2015 #

7 AM

paved running 53:13 [1] 4.07 mi (13:05 / mi) +73m 12:23 / mi
shoes: Altra Instinct 1.5

with Jude
6 PM

paved running 1:01:29 intensity: (52 @0) + (33:35 @1) + (26:53 @2) + (9 @3) 5.82 mi (10:34 / mi) +71m 10:11 / mi
ahr:110 max:132 shoes: Altra Instinct 1.5

Friday Jun 19, 2015 #

rowing machine 13:35 [3] 3.0 km (4:32 / km)
slept:7.5 weight:137.5lbs

33abs,15/40hamballs,25/25heeldrops

Right leg was aching last night.

Thursday Jun 18, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:139.5lbs

30abs,alt.leg back plank,20/40heeldrops,1x1m.quadstretch
5 PM

paved running warm up/down 19:43 intensity: (1:02 @0) + (5:17 @1) + (13:24 @2) 1.93 mi (10:14 / mi) +89m 8:57 / mi
ahr:113 max:126 shoes: Asics 1150

track running tempo 37:50 intensity: (2:17 @0) + (1:11 @1) + (4:42 @2) + (29:40 @3) 4.26 mi (8:53 / mi) +47m 8:35 / mi
ahr:134 max:146 shoes: Asics 1150

8x800 at T pace (3:46) with map.
Right quad a bit sore still, and right hamstring getting annoyed by number 6.
Abit disappointed to not be quite fast enough, but I did not have the watch set to give lap times.

paved running warm up/down 20:42 intensity: (54 @0) + (13:24 @1) + (6:24 @2) 1.71 mi (12:06 / mi) +75m 10:39 / mi
ahr:106 max:126 shoes: Asics 1150

Wednesday Jun 17, 2015 #

rowing machine 10:00 [3] 2.11 km (4:44 / km)
slept:7.0

30abs,40hamballs,60heeldrops,1x1m.quadstretch
12 PM

paved running 42:42 intensity: (1:01 @0) + (19:02 @1) + (19:52 @2) + (2:47 @3) 4.14 mi (10:20 / mi) +57m 9:54 / mi
ahr:108 max:138 shoes: Asics 1150

6 PM

Road bike 51:51 [0] 12.08 mi (4:18 / mi) +94m 4:11 / mi
shoes: Austro-Daimler Vent Noir

with Jude

Tuesday Jun 16, 2015 #

rowing machine 10:00 [3] 2.11 km (4:44 / km)

(141)
30abs,40hamballs,60heeldrops1x1m.quad
5 PM

paved running 58:53 intensity: (13:24 @0) + (30:42 @1) + (14:47 @2) 5.04 mi (11:41 / mi) +87m 11:05 / mi
ahr:100 max:120 shoes: Altra Instinct 1.5

Right quad hurt at start but gradually go better.

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