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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 11, 2017:

activity # timemileskm+m
  paved running6 4:53:10 25.91(11:19) 41.69(7:02) 428
  trail running3 2:01:37 13.21(9:12) 21.26(5:43) 156
  orienteering2 1:04:44 5.04(12:50) 8.12(7:58) 16314c
  rowing machine5 1:01:58 8.82(7:01) 14.2(4:22)
  Total12 9:01:29 52.99(10:13) 85.28(6:21) 74714c
  [1-5]12 9:00:58
averages - sleep:8 rhr:37 weight:139.5lbs

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SuMoTuWeThFrSa

Saturday Mar 11, 2017 #

3 PM

paved running 1:00:24 [1] 4.22 mi (14:18 / mi) +79m 13:31 / mi
shoes: Asics GT-1000

With Jude, 21F

Friday Mar 10, 2017 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
rhr:37 slept:8.0

35jacknifes,30/30hamballs,30/30heeldrops2.5m/quad,25pushups
5 PM

paved running 31:11 [1] 2.25 mi (13:52 / mi) +33m 13:15 / mi
shoes: Altra Instinct 1.5

Jude got me to go out the door, 20F, and 2 days ago I was having a nice run in perfect weather.

Thursday Mar 9, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:37 slept:8.0 weight:139.5lbs

20lifts,30/30hamballs,2m/quad
3 PM

paved running 16:46 intensity: (4 @0) + (16 @1) + (21 @2) + (12:36 @3) + (1:59 @4) + (1:30 @5) 1.72 mi (9:45 / mi) +32m 9:13 / mi
ahr:126 max:156 shoes: Asics GT-1000

With some effort, I motivated myself out the door today, even though this should be as easy day after the last 3 days of particular workouts. But snow is predicted for tomorrow, so I decided a run along the river would be nice, just take it easy with no goal pace in mind,
Legs felt a bit tired, but after a mile or so I noticed my pace was decent, and I was focusing a bit on my running form, trying to run more on my forefoot (which I did consistently in my youth).
Pleasantly surprised at the overall pace as I never really was pushing the effort.

trail running 40:03 intensity: (5 @1) + (1:08 @2) + (15:01 @3) + (23:49 @4) 4.48 mi (8:56 / mi) +32m 8:45 / mi
ahr:130 max:143 shoes: Asics GT-1000

paved running 18:48 intensity: (14 @2) + (14:48 @3) + (3:46 @4) 2.03 mi (9:17 / mi) +22m 8:59 / mi
ahr:126 max:136 shoes: Asics GT-1000

trail running 16:46 intensity: (4 @0) + (16 @1) + (13 @2) + (14:33 @3) + (7 @4) + (1:33 @5) 1.72 mi (9:46 / mi) +19m 9:27 / mi
ahr:126 max:156

trail running 40:02 intensity: (7 @1) + (17 @2) + (36:25 @3) + (3:13 @4) 4.48 mi (8:56 / mi) +30m 8:45 / mi
ahr:130 max:143

orienteering 18:47 intensity: (5 @2) + (18:42 @3) 2.03 mi (9:17 / mi)
ahr:126 max:136

Wednesday Mar 8, 2017 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0 weight:139lbs

30jacknifes,1.5mbackplank,1m/quad,50heeldrops,20lifts
2 PM

orienteering (4.1K training course) 45:57 intensity: (3:20 @1) + (18:09 @2) + (20:20 @3) + (2:24 @4) + (1:44 @5) 3.02 mi (15:13 / mi) +163m 13:02 / mi
ahr:131 max:172 14c shoes: Inov8 OROC 350

I was going for 10/K for the course, so a bit disappointed. This is a special course I designed for training in what I consider the best areas around Houghtons Pond. The second half of the course is a lot of uphill, as you can see above. I had it measured at 4.1Km. but considering the GPS it may be longer as I took pretty straight routes.
Only missed on the last control, and probably would have got it if there had been controls, went by and saw the boulder but was not positive until I hit a cliff beyond and came back.
Practicing with a thumb compass as that is likely what I will be using in NZ.

trail running warm up/down 5:25 [1] 0.3 mi (18:03 / mi) +3m 17:30 / mi
ahr:90 max:105 shoes: Inov8 OROC 350

Tuesday Mar 7, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:140lbs

35jacknifes,25pushups,1m/quad,30/30heeldrops
2 PM

paved running warm up/down 16:59 intensity: (23 @0) + (23 @1) + (11:22 @2) + (4:34 @3) + (17 @4) 1.7 mi (10:00 / mi) +15m 9:44 / mi
ahr:126 max:153 shoes: Asics GT-1000

trail running tempo 19:21 intensity: (2 @1) + (35 @2) + (14:02 @3) + (4:36 @4) + (6 @5) 2.24 mi (8:39 / mi) +72m 7:52 / mi
ahr:145 max:172 shoes: Asics GT-1000

paved running warm up/down 22:35 intensity: (41 @1) + (34 @2) + (5:40 @3) + (6:56 @4) + (8:44 @5) 2.24 mi (10:04 / mi) +21m 9:47 / mi
ahr:160 max:188 shoes: Asics GT-1000

Monday Mar 6, 2017 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)

33abs,20lifts,50heeldrops,2m/quad
3 PM

paved running 1:08:41 intensity: (8:07 @1) + (18:41 @2) + (13:59 @3) + (26:06 @4) + (1:48 @5) 6.15 mi (11:10 / mi) +118m 10:32 / mi
ahr:134 max:187 shoes: Asics GT-1000

12 times Erin Way

Sunday Mar 5, 2017 #

1 PM

paved running 57:46 intensity: (13:19 @1) + (35:34 @2) + (5:17 @3) + (2:46 @4) + (50 @5) 5.6 mi (10:19 / mi) +108m 9:44 / mi
ahr:121 max:181 shoes: Altra Instinct 1.5

run without Jude

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