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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 22, 2018:

activity # timemileskm+m
  paved running7 5:59:39 28.21(12:45) 45.4(7:55) 562
  trail running3 1:54:37 8.36(13:42) 13.46(8:31) 247
  orienteering1 1:01:47 3.97(15:34) 6.39(9:40) 26530c
  rowing machine3 30:00 4.25(7:04) 6.84(4:23)
  Exercises1 14:00
  Total14 9:40:03 44.79 72.09 107430c
  [1-5]14 9:08:49
averages - sleep:8 rhr:41 weight:145lbs

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Monday Oct 22, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

30situps,20lifts,70heeldrops
2 PM

paved running 58:18 intensity: (3:25 @0) + (41:39 @1) + (9:23 @2) + (3:51 @3) 4.05 mi (14:24 / mi) +152m 12:53 / mi
ahr:96 max:118 shoes: Asics 1000-5

with Judy

Sunday Oct 21, 2018 #

Event: NEOC: Blue Hills
 
9 AM

trail running 36:19 intensity: (23:20 @0) + (6:39 @1) + (1:49 @2) + (2:49 @3) + (48 @4) + (54 @5) 1.57 mi (23:08 / mi) +81m 19:56 / mi
ahr:102 max:154 shoes: Inov-8 OROC 340

Hanging controls, white course
11 AM

orienteering race (Motala) 1:01:47 intensity: (19 @0) + (3 @1) + (31 @2) + (34:53 @3) + (16:30 @4) + (9:31 @5) *** 3.97 mi (15:34 / mi) +265m 12:53 / mi
ahr:135 max:162 30c shoes: Inov-8 OROC 340

Started a few minutes after the mass start ( I had vetted the controls). Caught up Dean and Bridget at the second control, pulled away on the way to 4, but then stopped on the way to five to relocate Judy.
I let Bridget lead into six, and she pulled away for the rest of the course.
Had a few direction troubles as I was running without a compass, but got in a good workout.
1 PM

trail running 24:36 intensity: (2:20 @0) + (2:47 @1) + (2:02 @2) + (11:08 @3) + (2:23 @4) + (3:56 @5) 1.49 mi (16:31 / mi) +67m 14:29 / mi
ahr:125 max:172 shoes: Inov-8 OROC 340

Retrieving controls

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long
 
1 PM

paved running 34:27 intensity: (19 @0) + (55 @1) + (3:48 @2) + (29:25 @3) 2.95 mi (11:41 / mi) +23m 11:25 / mi
ahr:111 max:121 shoes: Asics 1000-5

paved running 39:44 intensity: (22 @0) + (28:21 @1) + (7:59 @2) + (3:02 @3) 2.74 mi (14:30 / mi) +64m 13:31 / mi
ahr:96 max:117 shoes: Altra Instinct 1.5

Thursday Oct 18, 2018 #

Exercises (Ballista routine) 14:00 [3]

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)

11 AM

paved running 50:27 intensity: (18 @0) + (1:20 @1) + (9:48 @2) + (39:01 @3) 4.41 mi (11:26 / mi) +32m 11:11 / mi
ahr:110 max:134 shoes: Asics 1000-5

2 PM

paved running 59:24 [2] 4.09 mi (14:31 / mi) +86m 13:37 / mi
shoes: Asics 1000-5

Wednesday Oct 17, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:41 slept:8.0 weight:145lbs

44heeldrops
11 AM

paved running 22:18 intensity: (9 @0) + (6 @1) + (4 @2) + (17:19 @3) + (1:28 @4) + (3:12 @5) 2.07 mi (10:47 / mi) +66m 9:49 / mi
ahr:128 max:157 shoes: Asics 1000-5

trail running 53:42 intensity: (1 @0) + (4 @1) + (26 @2) + (45:20 @3) + (4:39 @4) + (3:12 @5) 5.3 mi (10:08 / mi) +99m 9:34 / mi
ahr:130 max:149 shoes: Asics 1000-5

paved running 13:29 intensity: (13:17 @3) + (12 @4) 1.26 mi (10:44 / mi) +23m 10:09 / mi
ahr:125 max:142 shoes: Asics 1000-5

Tuesday Oct 16, 2018 #

12 PM

paved running 36:57 intensity: (20 @0) + (1:24 @1) + (5:05 @2) + (29:40 @3) + (28 @4) 3.5 mi (10:33 / mi) +80m 9:51 / mi
ahr:116 max:140 shoes: Asics 1000-5

3 PM

paved running 44:35 intensity: (21 @0) + (28:03 @1) + (14:11 @2) + (2:00 @3) 3.14 mi (14:11 / mi) +36m 13:42 / mi
ahr:98 max:117 shoes: Asics 1000-5

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