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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 20, 2019:

activity # timemileskm+m
  paved running4 4:11:55 19.8(12:43) 31.87(7:54) 425
  orienteering2 3:16:19 15.55(12:38) 25.03(7:51) 43334c
  trail running1 55:36 5.3(10:29) 8.53(6:31) 73
  rowing machine4 40:00 5.61(7:08) 9.03(4:26)
  Total10 9:03:50 46.26(11:45) 74.45(7:18) 93034c
  [1-5]10 8:58:07
averages - sleep:7.8 rhr:39 weight:142.2lbs

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Saturday Apr 20, 2019 #

orienteering race 1:24:05 [4] *** 7.7 mi (10:55 / mi)
13c shoes: Inov-8 OROC 340

I look forward to O at Bear Brook, it is always a challenge. The woods are a bit too brushy and deadfallen for me to run fat these days, and yesterdays hill repeats were feeling it in my legs. I had the wrong glasses for the rain too, at one point I had to pull them off to see the terrain as they were fogging up.
Some challenging legs from Steve and Bob.
Forgot the Garmin, stole the distance from Alex, who looked to have a pretty error free run.

Blue - Splits

Friday Apr 19, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:140.5lbs

30situps,2lifts,60heeldrops,2m/1legstand
11 AM

paved running 1:38:50 intensity: (2:49 @0) + (1:04:10 @1) + (13:29 @2) + (17:43 @3) + (39 @4) 7.3 mi (13:32 / mi) +271m 12:08 / mi
ahr:97 max:139

Thursday Apr 18, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:142lbs

30abs,25pushups,30/30hamballs,30/30heeldrops
4 PM

paved running 28:13 intensity: (42 @0) + (19:53 @1) + (6:55 @2) + (43 @3) 2.32 mi (12:11 / mi) +15m 11:56 / mi
ahr:97 max:122

Wednesday Apr 17, 2019 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.0 weight:142.5lbs

33situps,20lifts,60heeldrops,2m/1legstand
12 PM

paved running 22:20 intensity: (21 @0) + (44 @1) + (1:47 @2) + (18:41 @3) + (14 @4) + (33 @5) 2.05 mi (10:54 / mi) +54m 10:05 / mi
ahr:113 max:156

trail running 55:36 intensity: (9 @0) + (1:17 @1) + (1:02 @2) + (53:08 @3) 5.3 mi (10:29 / mi) +73m 10:04 / mi
ahr:118 max:129 shoes: Altra Solstice

paved running 15:13 intensity: (8 @2) + (15:05 @3) 1.49 mi (10:12 / mi)
ahr:116 max:122

Tuesday Apr 16, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:40 slept:7.5 weight:144lbs

30situps,20pushups,60heeldrops
2 PM

paved running 1:27:19 intensity: (1:17 @0) + (51:56 @1) + (12:23 @2) + (21:43 @3) 6.64 mi (13:09 / mi) +85m 12:39 / mi
ahr:97 max:123 shoes: Altra Instinct 1.5

with Judy, and some more, 9 nip, 2 pint bottles.

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

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