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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 23:

activity # timemileskm+m
  paved running4 5:01:33 22.28(13:32) 35.86(8:25) 275
  trail running2 2:13:55 10.39(12:53) 16.72(8:01) 374
  Exercises5 1:10:00
  rowing machine5 50:00 7.82(6:24) 12.58(3:58)
  orienteering1 37:10 1.25(29:44) 2.01(18:28) 466c
  Total11 9:52:38 41.74 67.17 6956c
  [1-5]11 9:43:16
averages - sleep:8.4 rhr:38 weight:150.5lbs

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Friday Mar 22 #

Event: 2024 OUSA Junior Nationals
 
8 AM

rowing machine 10:00 [3] 3.62 km (2:46 / km)
rhr:39 slept:8.4

Exercises 14:00 [1]

37situps,32pushups,20/20heeldrops,30stepjumps,40hamcurls
12 PM

paved running 1:22:34 intensity: (12:05 @1) + (19:17 @2) + (44:15 @3) + (3:02 @4) + (3:55 @5) 6.24 mi (13:14 / mi) +57m 12:52 / mi
ahr:117 max:172 shoes: Asics Nimbus

with Judy, then a few fartleks, 1 nip,1Budlite,2 water

Thursday Mar 21 #

8 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:39 slept:8.0

Exercises (ballista 2) 14:00 [1]

with the 1 minute side planks and 20 hurdle circles..
12 PM

paved running 52:12 intensity: (47 @0) + (27:36 @1) + (20:13 @2) + (3:36 @3) 3.52 mi (14:50 / mi) +63m 14:03 / mi
ahr:98 max:115 shoes: Asics Nimbus

with Judy, 2 nips, 1 yogurt

Wednesday Mar 20 #

7 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0

Exercises 14:00 [1]

24deadlifts,34situps,4 heeldrops,2m./1legstand
12 PM

trail running 1:47:43 intensity: (33 @1) + (1:54 @2) + (1:42:19 @3) + (2:57 @4) 8.92 mi (12:05 / mi) +360m 10:44 / mi
ahr:125 max:142 shoes: Columbia Master Fly

The CRR 10 mile course again, shortened again but added some other trails to get closer to 10 miles.

Tuesday Mar 19 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:37 slept:8.5

Exercises (PT) 14:00 [1]

20 reps each set
12 PM

paved running 1:11:35 intensity: (1:06 @0) + (46:07 @1) + (14:11 @2) + (10:11 @3) 4.87 mi (14:42 / mi) +48m 14:16 / mi
ahr:97 max:124 shoes: Asics Nimbus

A lap around the block then with Judy...1 Budlite, 1 water.

Monday Mar 18 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:9.0 weight:150.5lbs

Exercises 14:00 [1]

35situps,33pushups,60heeldrops,2m./1legstand
12 PM

paved running 1:35:12 intensity: (10:41 @1) + (24:03 @2) + (46:00 @3) + (5:55 @4) + (8:33 @5) 7.65 mi (12:27 / mi) +106m 11:56 / mi
ahr:117 max:220 shoes: Asics Nimbus

with Judy, 2 budlites, 1 McD cup, 2 nips,
2 laps of Stoney Lea at T pace

Sunday Mar 17 #

2 PM

trail running 26:12 intensity: (7:29 @0) + (8:38 @1) + (51 @2) + (1:36 @3) + (9 @4) + (7:29 @5) 1.47 mi (17:49 / mi) +14m 17:19 / mi
ahr:106 max:165 shoes: Inov-8 OROC 340

at Pearl Hill with Judy, run the trail north to control 6. No one else around until we entered the woods, and met Dorina!

orienteering (Willard Brook) 37:10 intensity: (28:51 @1) + (5:30 @2) + (2:49 @3) **** 1.25 mi (29:44 / mi) +46m 26:40 / mi
ahr:89 max:117 6c shoes: Inov-8 OROC 340

Short course in reverse, 6 to 1. I had brought streamers to hang, Judy was to take them down, but those had streamers. Bobbled at first, 5 and 4, but then, moving slowly, was able to follow the contours to the rest.

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