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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 8, 2020:

activity # timemileskm+m
  paved running6 4:16:33 19.3(13:18) 31.06(8:16) 281
  orienteering2 1:42:06 6.14(16:38) 9.88(10:20) 34014c
  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 8:34:27 45.18 72.72 81714c
  [1-5]10 8:24:14
averages - sleep:7.5 weight:145.8lbs

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MoTuWeThFrSaSu

Sunday Nov 8, 2020 #

Event: NEOC/CSU: Rocky Woods - 1-Day BYOM event
 
Event: Beech Hill
 
12 PM

orienteering race 1:14:06 intensity: (6 @0) + (2:39 @1) + (2:27 @2) + (1:05:15 @3) + (3:39 @4) **** 3.9 mi (19:00 / mi) +203m 16:22 / mi
ahr:123 max:143 14c shoes: Inov-8 OROC 340

Lovely day in the woods at Beech Hill. No other orienteerers to be seen. We could not understand not seeing anyone. The woods are wonderful, the map accurate, and no hunters today.
.

Green - Splits

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

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