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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 6, 2018:

activity # timemileskm+m
  paved running6 4:20:41 20.19(12:55) 32.49(8:01) 898
  orienteering2 3:06:06 8.4(22:10) 13.52(13:46) 40618c
  trail running2 1:44:02 7.93(13:08) 12.76(8:09) 352
  rowing machine4 40:00 5.6(7:09) 9.01(4:26)
  Exercises1 7:00
  Total13 9:57:49 42.11 67.77 165618c
  [1-5]12 8:14:03
averages - sleep:7.8 rhr:42 weight:146.6lbs

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Saturday Oct 6, 2018 #

3 PM

trail running 1:01:46 intensity: (6:31 @0) + (15:04 @1) + (8:38 @2) + (30:23 @3) + (30 @4) + (40 @5) 3.54 mi (17:27 / mi) +287m 13:56 / mi
ahr:105 max:148 shoes: Asics 1000-5

We were looking for a place to run after the fair at BBgardens, and I suggested Monument MT. Had always wanted to check it out, but never got myself down there when in the area. It was a dreary, misty day, so I was surprised to see a full parking area. Hill went off and Judy and I followed. The trail goes around the mountain, we never took the red trail to the top. Some lovely streams and waterfalls on the way down. I went back to meet Hill, and followed her down at a pace I could only keep up as we were going downhill, then we turned around and did it again, so I got some fast running in.
Some wandering around downtown Great Barrington, then to Barrington Brewery for dinner.

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 
11 AM

orienteering 1:24:02 intensity: (1:06:14 @0) + (14:05 @1) + (2:31 @2) + (1:12 @3) 2.97 mi (28:18 / mi) +212m 23:10 / mi
ahr:72 max:113

3 PM

paved running 35:28 [1] 2.52 mi (14:04 / mi) +62m 13:04 / mi

Thursday Oct 4, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.8 weight:146lbs

33abs,18lifts,60heeldrops,2m/1legstand
12 PM

paved running 17:49 intensity: (49 @0) + (11 @1) + (12 @2) + (14:46 @3) + (5 @4) + (1:46 @5) 1.64 mi (10:53 / mi) +44m 10:03 / mi
ahr:121 max:162

trail running 42:16 intensity: (19:29 @3) + (8:26 @4) + (14:21 @5) 4.39 mi (9:38 / mi) +65m 9:13 / mi
ahr:138 max:148

paved running 11:25 intensity: (6 @2) + (11:19 @3) 1.01 mi (11:21 / mi) +27m 10:29 / mi
ahr:121 max:134

Wednesday Oct 3, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
weight:146.4lbs

30situps,20pushups,40hamballs,sixtyheeldrops
5 PM

paved running 27:29 [0] 1.97 mi (13:58 / mi) +24m 13:28 / mi

Tuesday Oct 2, 2018 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.7 weight:147lbs

30/30heeldrops

Exercises (Ballista routine) 7:00 [3]

2nd half
1 PM

paved running 36:13 intensity: (15 @0) + (2:08 @1) + (3:06 @2) + (30:44 @3) 3.48 mi (10:24 / mi) +68m 9:48 / mi
ahr:120 max:135

3 PM

paved running 37:07 intensity: (1:59 @0) + (18:13 @1) + (8:51 @2) + (8:04 @3) 2.77 mi (13:24 / mi) +114m 11:53 / mi
ahr:99 max:115

Monday Oct 1, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:8.0 weight:147lbs

30situps,44hamballs,sixtyheeldrops,2m/1legstand,18lifts
9 AM

paved running 37:50 [1] 3.1 mi (12:13 / mi) +56m 11:34 / mi

paved running 57:20 [1] 3.71 mi (15:28 / mi) +503m 10:53 / mi
ahr:75 max:121

Sunday Sep 30, 2018 #

Event: NEOC: Townsend State Forest
 
11 AM

orienteering race 1:42:04 intensity: (29 @0) + (5:48 @1) + (12:33 @2) + (1:16:41 @3) + (3:59 @4) + (2:34 @5) 5.43 mi (18:48 / mi) +194m 16:55 / mi
ahr:117 max:152 18c shoes: Inov-8 X-Talon

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