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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 10, 2017:

activity # timemileskm+m
  Road bike3 4:03:42 56.35(4:19) 90.69(2:41) 1026
  orienteering1 2:05:00 7.0(17:51) 11.27(11:06)23c
  paved running3 1:16:20 5.99(12:45) 9.64(7:55) 36
  trail running1 1:01:32 5.21(11:48) 8.39(7:20) 283
  rowing machine4 51:27 7.37(6:59) 11.86(4:20)
  Total12 9:18:01 81.92(6:49) 131.84(4:14) 134523c
  [1-5]12 9:16:30
averages - sleep:8.5 rhr:39 weight:141.4lbs

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Saturday Jun 10, 2017 #

10 AM

Road bike 1:15:11 [2] 15.02 mi (5:00 / mi) +245m 4:46 / mi
shoes: Austro-Daimler Vent Noir

with Jude, lovely day

Friday Jun 9, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:9.0 weight:139.5lbs

35jacknifes,20lifts,40hamballs,2m/quad,20/20heeldrops
10 AM

Road bike 1:51:33 intensity: (53 @0) + (17:24 @1) + (11:23 @2) + (1:15:35 @3) + (1:50 @4) + (4:28 @5) 29.2 mi (3:49 / mi) +545m 3:37 / mi
ahr:125 max:250 shoes: Austro-Daimler Vent Noir

Nice ride to Farm Pond.
Reminicing....Jude and I towed S&H in bike trailers to Farm Pond to swim many years ago.
4 PM

paved running 11:38 [1] 0.96 mi (12:08 / mi) +18m 11:28 / mi
(injured) shoes: Asics GT-1000

Test, run to PO. Hamstring hurting.

Thursday Jun 8, 2017 #

Event: 2017 Boston Sprint Camp
 

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141.5lbs

35abs,25pushups,40heeldrops,2m/quad,1mbackplank
12 PM

trail running 1:01:32 intensity: (1 @0) + (34 @1) + (2:13 @2) + (51:32 @3) + (5:15 @4) + (1:57 @5) 5.21 mi (11:48 / mi) +283m 10:06 / mi
ahr:125 max:152 (injured) shoes: Columbia Master Fly

Test run, hoping to run Skyline 1 route, slowly. Very unusual, I saw a runner ahead as I started out. Going slow I figured not to see them again, plus my route is not where most people go. But there he was ahead, and I was certainly going faster.
But maybe too fast, as around 15 minutes it was obvious the hamstring was not going to make it the whole way, in fact, I knew I had to cut this short now. But running the uphills was OK, flats and downhills were a strain.
Not a very satisfying outing.

Wednesday Jun 7, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
weight:141.5lbs

35jacknifes,20lifts,40hamballs,50heeldrops,2m/quad
11 AM

Road bike 56:58 [2] 12.13 mi (4:42 / mi) +236m 4:26 / mi
shoes: Ross Signature 290S

To Newton Garden with tomato plants, chard seeds and fertilizer.

Tuesday Jun 6, 2017 #

Event: the SCOOPER BOWL
 
8 AM

rowing machine 21:27 [3] 5.0 km (4:17 / km)
rhr:39 slept:8.0 weight:143lbs

35abs,25pushups,2m/quad,1mbackplank,60heeldrops
SpO2=97

Monday Jun 5, 2017 #

paved running 28:32 [3] 1.87 mi (15:16 / mi)
shoes: Altra Instinct 1.5

4 PM

paved running 36:10 intensity: (37 @0) + (4:28 @1) + (16:58 @2) + (14:07 @3) 3.16 mi (11:27 / mi) +18m 11:15 / mi
ahr:104 max:114 shoes: Asics GT-1000

Sunday Jun 4, 2017 #

Event: Bear Brook State Park
 
11 AM

orienteering race 2:05:00 [3] *** 7.0 mi (17:51 / mi)
23c (injured) shoes: Inov-8 OROC 340

Bear Brook Blue, 7.7K
Watch was on and off throughout the run, and in the end, did not save the data....
Started without a map case as the map seemed pretty rugged, but by halfway it was ripped, and the last control was not there. Had a bag with me, but lost the map piece, fell off somewhere.
Went to #22, then just headed east, found a trail and Richard was there, so he kindly let me look at his map, and then I followed him to #23.

A test of the hamstring. Ran slowly on the trails, and it was noticeably sore there, but in the woods it was OK, although I was still going slow, either because I didn't want to re injure it, or the vegetation was too thick to run through.
Interesting that it did not hurt in the woods, but on trails it did. I would guess because on the trails the same part of the muscle that I strained on the road was being used, but in the woods a different part of the hamstring comes into play because of the much different gait.

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