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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 15, 2019:

activity # timemileskm+m
  orienteering3 3:04:01 13.23(13:55) 21.28(8:39) 63533c
  paved running4 2:50:42 13.86(12:19) 22.31(7:39) 220
  trail running1 1:21:07 7.02(11:33) 11.3(7:11) 152
  rowing machine3 30:00 5.13(5:51) 8.25(3:38)
  Total10 7:45:50 39.23(11:52) 63.14(7:23) 100733c
  [1-5]10 7:41:01
averages - sleep:8.2 rhr:40 weight:140lbs

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Sunday Apr 14, 2019 #

Event: NEOC: Prospect Hill
 
9 AM

orienteering race 1:52:14 intensity: (25 @0) + (1:36 @1) + (1:36 @2) + (1:26:09 @3) + (10:56 @4) + (11:32 @5) **** 7.85 mi (14:18 / mi) +433m 12:12 / mi
ahr:131 max:191 21c shoes: Inov-8 X-Talon

Two lost times...number 12, I took a GU, so about 30 to 40 seconds, then about 200m. to #13, I wondered if I had punched. Could not of course recall, stopped, contemplated going back, went on, maybe go back....then just figure I always punch before drinking and moved on, but then, of course, I had lost concentration of the route....went on about the right distance, but the terrain was not right, should be off to the side of a shoulder, I was on top, so over to it.
Then to 19, I was definitely distracted by another runner, whom for some reason I had the thought was going to my control....as we crested a nose I knew I was too far, relocated from stoney ground, which, as it turns out, was NOT on the map, went back, spotted runners coming from the control and then saw it..stupid move.

Day 2 - Long - Red - Splits

Saturday Apr 13, 2019 #

Event: Merrimac River Trail Run
 
Event: QOC Junior Nationals
 
10 AM

orienteering 47:27 intensity: (6 @0) + (20 @1) + (4 @2) + (22:28 @3) + (17:10 @4) + (7:19 @5) 3.33 mi (14:16 / mi) +136m 12:39 / mi
ahr:136 max:157

2 PM

orienteering race (Relay) 24:20 intensity: (9 @1) + (5 @2) + (1:03 @3) + (5:58 @4) + (17:05 @5) *** 2.05 mi (11:52 / mi) +66m 10:47 / mi
ahr:145 max:153 12c shoes: Icebug OLX

The NEOC team, Myself, Tim and Kristen. The crowd mostly went to the wrong first control, which I avoided. Then going pretty quick for me these days (8/K) .

Day 1 - Middle - Red - Splits

Thursday Apr 11, 2019 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:41 slept:7.0 weight:139lbs

30situps,30/30hamballs/20lifts,70heeldrops
5 PM

paved running 37:47 [3] 2.74 mi (13:49 / mi) +14m 13:36 / mi

Wednesday Apr 10, 2019 #

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
rhr:41 slept:9.0 weight:140.5lbs

30abs,24pushups,30/30heeldrops
3 PM

paved running 52:43 intensity: (19 @0) + (26:32 @1) + (9:01 @2) + (6:55 @3) + (8:23 @4) + (1:33 @5) 4.61 mi (11:26 / mi) +83m 10:50 / mi
ahr:109 max:146

Tuesday Apr 9, 2019 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:8.5 weight:140.5lbs

10pushups,15situps,2m/1legstand
11 AM

paved running 24:39 intensity: (3:43 @0) + (4 @1) + (31 @2) + (14:55 @3) + (28 @4) + (4:58 @5) 2.24 mi (11:00 / mi) +64m 10:06 / mi
ahr:123 max:182 shoes: Asics 1000-5

Legs tired from Sunday .

trail running 1:21:07 intensity: (2:35 @1) + (2:37 @2) + (1:15:55 @3) 7.02 mi (11:33 / mi) +152m 10:49 / mi
ahr:118 max:131 shoes: Asics 1000-5

Not being too frisky, so took some time under the rt128 bridge to pick up all the plastic trash I could find.

paved running 16:15 intensity: (5 @1) + (19 @2) + (15:51 @3) 1.52 mi (10:43 / mi)
ahr:120 max:129

4 PM

paved running 39:18 intensity: (16 @0) + (11:45 @1) + (14:48 @2) + (12:29 @3) 2.76 mi (14:14 / mi) +59m 13:21 / mi
ahr:103 max:124 shoes: Altra Instinct 1.5

with Judy. Days plastic trash haul, 4 pint bottles,11nip bottles.

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