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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 7, 2020:

activity # timemileskm+m
  paved running6 4:16:33 19.3(13:18) 31.06(8:16) 281
  orienteering2 2:08:07 8.19(15:39) 13.18(9:43) 39820c
  Road bike1 56:01 11.21(5:00) 18.04(3:06) 100
  rowing machine4 40:00 5.72(6:59) 9.21(4:21)
  trail running2 31:47 2.81(11:18) 4.52(7:02) 96
  Exercises2 28:00
  Total10 9:00:28 47.23 76.02 87520c
  [1-5]10 8:50:21
averages - sleep:7.5 weight:145.8lbs

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Saturday Nov 7, 2020 #

3 PM

paved running 1:18:42 intensity: (2:57 @0) + (27:11 @1) + (18:27 @2) + (30:07 @3) 5.84 mi (13:29 / mi) +63m 13:02 / mi
ahr:101 max:118 shoes: Asics

with Judy and another few miles.

Friday Nov 6, 2020 #

1 PM

Road bike 56:01 [2] 11.21 mi (5:00 / mi) +100m 4:52 / mi
shoes: Ross Signature 290S

with Judy to T Joe's.

paved running 32:38 intensity: (15 @0) + (1:04 @1) + (1:15 @2) + (30:04 @3) 2.93 mi (11:08 / mi) +63m 10:27 / mi
ahr:119 max:131 shoes: Asics

Easy run , left achilles and calf a bit sore after yesterday's flogging.

Thursday Nov 5, 2020 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)

60heeldrops

Exercises (ballista routine) 14:00 [3]

12 PM

trail running warm up/down 2:32 intensity: (47 @1) + (45 @2) + (1:00 @3) 0.13 mi (19:30 / mi) +7m 16:47 / mi
ahr:103 max:115 shoes: Vintage VJ

orienteering 28:00 intensity: (11 @1) + (18 @2) + (13:24 @3) + (4:50 @4) + (9:17 @5) 2.24 mi (12:30 / mi) +138m 10:30 / mi
ahr:136 max:157 shoes: Vintage VJ

Picking up the lBH streamers. Did this as O intervals, ran hard for each leg. Missed six again too far south, really tough to hit that right on with the nearby catbriar.

paved running warm up/down 1:32 intensity: (4 @2) + (1:28 @3) 0.14 mi (10:58 / mi)
ahr:103 max:126 shoes: Vintage VJ

Wednesday Nov 4, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:145lbs

30situps,20pushups,2m./1legstand
3 PM

paved running 3:48 intensity: (5 @0) + (57 @1) + (15 @2) + (2:31 @3) 0.31 mi (12:07 / mi)
ahr:104 max:113

trail running 29:15 intensity: (24 @1) + (10 @2) + (22:58 @3) + (4:18 @4) + (1:25 @5) 2.68 mi (10:55 / mi) +89m 9:53 / mi
ahr:131 max:147

paved running 19:49 intensity: (19 @2) + (19:30 @3) 1.88 mi (10:34 / mi) +5m 10:28 / mi
ahr:118 max:124

Tuesday Nov 3, 2020 #

9 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0

60heeldrops

Exercises (ballista level 2) 14:00 [3]

2 PM

paved running 1:00:31 [3] 4.1 mi (14:46 / mi) +70m 14:01 / mi
shoes: Asics

with Judy

Monday Nov 2, 2020 #

11 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:146.5lbs

30situps,60heeldrops,25pushups,2m./1legstand

paved running 59:33 intensity: (6:50 @0) + (20:51 @1) + (22:23 @2) + (9:29 @3) 4.1 mi (14:32 / mi) +80m 13:42 / mi
ahr:98 max:119 shoes: Asics

with Judy

Sunday Nov 1, 2020 #

Event: NEOC/CSU: Rocky Woods - "Tech Preview" event
 
11 AM

orienteering 1:40:07 intensity: (3 @1) + (48 @2) + (1:26:37 @3) + (11:44 @4) + (55 @5) *** 5.95 mi (16:50 / mi) +260m 14:49 / mi
ahr:129 max:154 20c shoes: Inov-8 OROC 340

Blue course, snow helped a bit keeping down the undergrowth, but got cold feet ,

Blue - Splits

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