Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 12, 2020:

	activity	#	time	miles		km		+m
	paved running	4	3:57:58	15.65		25.18		255
	Road bike	3	3:51:37	45.34	(5:07)	72.97	(3:10)	651
	orienteering	2	2:23:01	7.13	(20:04)	11.47	(12:28)	357	13c
	rowing machine	4	40:00	5.62	(7:07)	9.05	(4:25)
	Exercises	2	28:00
	trail running	1	13:23	1.11	(12:03)	1.79	(7:29)	36
	Total	12	11:33:59	74.85		120.46		1299	13c
	[1-5]	12	11:27:09
averages - sleep:8 rhr:41 weight:144.4lbs

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Monday Oct 12, 2020 #

12 PM

paved running 59:30 [3] 3.98 mi (14:57 / mi) +67m 14:12 / mi
shoes: Asics

with Judy

Sunday Oct 11, 2020 #

12 PM

orienteering 1:51:17 4.97 mi (22:24 / mi) +243m 19:27 / mi
ahr:106 max:137 shoes: Inov-8 OROC 340

With Judy at a very popular Breakheart Reservation. Crowds on the paved road, but virtually no one on the trails.
An exercise in futility of finding the features with streamers. Much of the wandering was my own fault, but at least once, a 24 minute fiasco, I went by the feature 4 times without seeing the streamer, compounded by the fact I was not convinced it was a mappable feature ( a "boulder group" which was a group of 1/2 meter boulders). I met up with Judy a few times as we searched in vain for 2 locations with missing streamers. Overall a nice day, and the last few controls were in nice woods, with streamers in place!

Saturday Oct 10, 2020 #

Event: POSTPONED - New England Championships

1 PM

Road bike long 2:34:37 [3] 29.14 mi (5:18 / mi) +439m 5:04 / mi
shoes: Austro-Daimler Vent Noir

A loovely ride starting a bit west, to avoid some traffic, and get on some really nice roads, with Judy.

Friday Oct 9, 2020 #

Event: WOC 2020 - Denmark (Sprint) CANCELLED for 2020

9 AM

rowing machine 10:00 [2] 2.25 km (4:27 / km)
rhr:41 weight:144.5lbs

SpO2=98
30situps,25pushups,40hamcurls,20stepjumps,60heeldrops

paved running 1:06:31 [3] 4.26 mi (15:37 / mi) +78m 14:47 / mi
shoes: Asics

with Judy

Thursday Oct 8, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:144.5lbs

60heeldrops

Exercises (ballista level 2) 14:00 [2]

12 PM

trail running warm up/down 6:24 0.5 mi (12:48 / mi) +29m 10:50 / mi
ahr:117 max:133 shoes: Vintage VJ

The old VJ felt light and fast.

orienteering race 31:44 *** 2.16 mi (14:42 / mi) +115m 12:37 / mi
ahr:132 max:151 13c shoes: Vintage VJ

..but the knubbies are worn, so I was cautious on the rocks.
Ran my BYOM of little Blue Hill. Perfect weather. Pushed too hard to five, and then was off fifty meters on six. Streamer was down at 10, looked like a deer had gotten to it. Twelve was missing, re hung at the western edge.
I was figuring I could get well under 30 minutes for this, but although I ran most of the way, I am not run trained.

trail running warm up/down 6:59 0.61 mi (11:27 / mi) +7m 11:04 / mi
ahr:119 max:132 shoes: Vintage VJ