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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 8, 2018:

activity # timemileskm+m
  paved running5 5:00:19 25.27(11:53) 40.67(7:23) 562
  trail running1 1:44:45 9.48(11:03) 15.26(6:52) 464
  rowing machine5 50:00 7.13(7:01) 11.47(4:22)
  orienteering2 43:10 2.53(17:03) 4.07(10:36) 70
  track running1 36:47 3.41(10:47) 5.49(6:42)
  Exercises2 30:00
  Total13 9:25:01 47.82 76.96 1096
  [1-5]13 8:58:11
averages - sleep:8 rhr:39 weight:144.8lbs

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Sunday Apr 8, 2018 #

orienteering 18:32 [3] 1.9 km (9:45 / km)
shoes: Inov-8 OROC 340

Sprint 1, hesitant on 1 when I could not see the rootstock at the end of the depression. Lots of open field running.
11 AM

orienteering 24:38 intensity: (1:16 @0) + (1:58 @1) + (2:15 @2) + (16:09 @3) + (1:59 @4) + (1:01 @5) 1.35 mi (18:15 / mi) +70m 15:43 / mi
ahr:123 max:168 shoes: Inov-8 OROC 340

Sprint 2. Tweaked my back jumping over a log along the way. Pretty stiff later in the day.

Saturday Apr 7, 2018 #

Event: Runamuck 50k
 
4 PM

paved running 1:29:02 intensity: (6:17 @0) + (33:23 @1) + (11:41 @2) + (26:00 @3) + (3:16 @4) + (8:25 @5) 7.01 mi (12:42 / mi) +194m 11:42 / mi
ahr:114 max:181 shoes: Altra Instinct 1.5

Friday Apr 6, 2018 #

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

2x15pushups,2x20situps
12 PM

paved running warm up/down 22:32 intensity: (9:51 @0) + (16 @1) + (1:21 @2) + (8:12 @3) + (20 @4) + (2:32 @5) 1.88 mi (12:01 / mi) +43m 11:13 / mi
ahr:141 max:183 shoes: Asics 1000-5

track running intervals 36:47 intensity: (35 @0) + (29 @1) + (21 @2) + (21:34 @3) + (6:08 @4) + (7:40 @5) 3.41 mi (10:47 / mi)
ahr:133 max:169 shoes: Asics 1000-5

13x200m.+1x400m.
42F light snow, spring track conditions at the NU track (figuring I'd have it to myself in this weather).

paved running warm up/down 24:56 intensity: (25 @0) + (54 @1) + (39 @2) + (14:35 @3) + (3:52 @4) + (4:31 @5) 1.95 mi (12:49 / mi) +47m 11:55 / mi
ahr:132 max:178 shoes: Asics 1000-5

Thursday Apr 5, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:144lbs

hipexercises, not sure these really do anything......

Exercises (Ballista routine level 2) 15:00 [3]

3 PM

paved running 48:29 intensity: (2:31 @0) + (21:25 @1) + (4:50 @2) + (19:14 @3) + (12 @4) + (17 @5) 4.01 mi (12:05 / mi) +73m 11:26 / mi
ahr:104 max:149 shoes: Asics 1000-5

Wednesday Apr 4, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:144.5lbs

2x20abs,2x15pushups
1 PM

trail running long 1:44:45 intensity: (19 @0) + (1:44 @1) + (50 @2) + (1:30:48 @3) + (11:04 @4) 9.48 mi (11:03 / mi) +464m 9:35 / mi
ahr:128 max:143 shoes: Columbia Master Fly

Colonial RR 10 mile race course, which I get at about 9.5 miles. did some correction for time and distance when the watch was stopped. At mile 2 ditched the long T shirt, to be picked up later, and pocketed the hat and gloves. Temp ~ 55F. A sprinkle of rain for the last 2 miles, but made it out before the downpours.
Amazingly slow at this these days. Stride must be quite compromised.

Tuesday Apr 3, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:7.5 weight:146lbs

3x15hamballs,3x10lifts,
12 PM

paved running 40:42 intensity: (3:38 @0) + (5:49 @1) + (1:23 @2) + (29:52 @3) 4.0 mi (10:11 / mi) +104m 9:25 / mi
ahr:98 max:132 shoes: Asics 1000-5

With Sam Ross and Sofie

Monday Apr 2, 2018 #

3 PM

rowing machine 10:00 [3] 2.32 km (4:19 / km)

30situps,3hipexercises,25pushups

paved running 1:14:38 intensity: (1:58 @0) + (19:49 @1) + (16:17 @2) + (29:03 @3) + (1:46 @4) + (5:45 @5) 6.43 mi (11:37 / mi) +101m 11:04 / mi
ahr:110 max:165 shoes: Asics 1000-5

5 PM

Exercises (Ballista routine) 15:00 [1]

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