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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 16, 2018:

activity # timemileskm+m
  trail running2 2:53:41 19.03(9:08) 30.63(5:40) 734
  paved running2 1:57:03 9.51(12:19) 15.3(7:39) 206
  orienteering1 1:15:49 4.41(17:12) 7.1(10:41) 32913 /14c92%
  rowing machine5 50:00 7.13(7:01) 11.47(4:22)
  track running1 18:27 1.63(11:19) 2.62(7:02) 6
  Exercises1 15:00
  Total10 7:30:00 41.7 67.11 127513 /14c92%
  [1-5]10 7:28:46
averages - sleep:8.3 rhr:40 weight:144.3lbs

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Monday Apr 16, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0

30abs,25pushups,20hamballs (hamstring feeling it),50heeldrops

Sunday Apr 15, 2018 #

Event: WCOC Gay City State Park
 
11 AM

orienteering race 1:15:49 intensity: (6:07 @1) + (6:26 @2) + (1:02:45 @3) + (31 @4) *** 4.41 mi (17:12 / mi) +329m 13:57 / mi
ahr:113 max:139 spiked:13/14c slept:10.0 shoes: Inov-8 OROC 340

Some light snow, no rain, 39F, could have been worse.
Despite lots of rest last night, could only run at a jog on the trails and being careful and some walking in the woods. Hamstring a bit sore. Good navigation, but had lots of time to read the map, and many controls were fairly easy. Had some trouble at 9, no real attackpoint, and the controls in the fields at the end were tricky as they were hard to see and figuring what was open was hard to discern.
http://obasen.orientering.se/winsplits/online/en/d...

Saturday Apr 14, 2018 #

Event: Merrimac River Trail Run
 
9 AM

trail running race 1:22:24 intensity: (4 @0) + (13 @1) + (8 @2) + (1:15 @3) + (6:02 @4) + (1:14:42 @5) 9.56 mi (8:37 / mi) +254m 7:58 / mi
ahr:147 max:154 shoes: Salamon SpeedCross 3

After some deliberation, I decided to enter this race. Having done it many of the past years, there is always that standard (time, place) one feels compelled to accomplish. But every year I will get slower, and as I get older in the age group my placing is bound to go lower. But showing up is the best part, and I look forward to who I will see there. This year I was surprised to see Steve, Tracy and Tora (with family). More Jukola Team bonding! Great to also see Bridgit Hall and Mom running the race.
A new course this year, which I think would be a bit slower, but had the advantage of not having near as much on coming runners through the middle miles. (a loop from miles 3.7 to 5.5). Made sure I had a easy start, but was still impressed with the early miles under 8:30 (who would think I'd say that years ago?). HR settled in around 146, so I tried to stay at that intensity. Was shocked to see a mile go by under 8, but was probably some nice downhills in there. The last 3 miles are so hard, as they are flat and you can see 100's meters ahead. I spotted a 60+ rival I had just edged out 2 years ago ahead around mile 6. I was closing and passed him (with some encouraging words I hope), following a young woman and suddenly was off course! Drat! the missed turn was only back about 50 meters, but my rival got by, so I had to repass, then just keep focused on those last few miles. Kept telling myself to focus on form and relax, and when I did I closed on those in front of me, but then mind would wander and form slipped. Pushed a bit more in the last mile, maybe too much as right hamstring gave up with 200 meter to go. Slowed considerably as I do not want any lasting damage.
Glad I was there, always good to see Dave Dunham (who won 50+, of course) and the ever entertaining Steve Peterson. Had 2 bowls of chili and won some cookies and a pair of "Rivah" gloves for my 3rd place.
http://www.coolrunning.com/results/18/ma/Apr14_Mer...

Friday Apr 13, 2018 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.0 weight:144.5lbs

30situps,25pushups,45heeldrops

Thursday Apr 12, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:143.5lbs

2m.1legstand,50heeldrops

Exercises (Ballista routine) 15:00 [3]

3 PM

paved running 54:59 intensity: (47 @0) + (20:22 @1) + (23:41 @2) + (10:09 @3) 4.08 mi (13:28 / mi) +81m 12:41 / mi
ahr:101 max:135 shoes: Altra Instinct 1.5

with Judy

Wednesday Apr 11, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:39 slept:7.0 weight:144lbs

30situps,45heeldrops,1m.legstand
12 PM

paved running 46:59 intensity: (20 @0) + (1:26 @1) + (4:06 @2) + (41:07 @3) 4.1 mi (11:28 / mi) +116m 10:32 / mi
ahr:113 max:126 shoes: Asics 1000-5

track running intervals 18:27 intensity: (25 @1) + (1:54 @2) + (10:14 @3) + (2:50 @4) + (3:04 @5) 1.63 mi (11:19 / mi) +6m 11:12 / mi
ahr:125 max:153 shoes: Asics 1000-5

Ran to NU track, and was told I could not run by fellow (he was watching a group of 5 do pushups). I said I would be only 10 minutes and stay in outside lanes, but still "No". Seemed overly pompous , and really wonder what they were up to. Over to DHS track, which was nice and empty and did 2x(200,200,400). Enough to keep the track training going but not enough to need a long recovery before Saturday.

paved running warm up/down 15:05 intensity: (23 @1) + (16 @2) + (14:26 @3) 1.32 mi (11:24 / mi) +9m 11:10 / mi
ahr:113 max:120 shoes: Asics 1000-5

Tuesday Apr 10, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:7.7 weight:145lbs

30abs,25pushups
12 PM

trail running long 1:31:17 intensity: (3 @0) + (21 @1) + (33 @2) + (50:47 @3) + (34:40 @4) + (4:53 @5) 9.47 mi (9:38 / mi) +480m 8:20 / mi
ahr:135 max:151 shoes: Columbia Master Fly

Going pretty much AFAP the whole way, and just SLOW!
C • Blue Hills 1

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