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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  paved running19 18:01:46 96.68(11:11) 155.6(6:57) 1586
  trail running7 5:06:27 28.59(10:43) 46.01(6:40) 739
  rowing machine19 3:41:54 32.1 51.67
  nordic skiing1 1:31:59 10.45(8:48) 16.81(5:28) 71
  orienteering1 1:25:16 3.99(21:22) 6.42(13:17) 244
  track running1 30:15 3.12(9:42) 5.02(6:01)
  Exercises2 24:00
  Total43 30:41:37 174.93 281.52 2640
averages - sleep:7.7 rhr:39 weight:142.5lbs

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Monday Feb 29, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0 weight:143.5lbs

33abs,20lifts,30heeldrops,30/20hamballs,2m/quad
1 PM

paved running 53:36 [1] 3.21 mi (16:40 / mi) +42m 16:01 / mi
shoes: Asics GT-1000

Flyering in some neighborhoods I have never been to in Dedham. Met a few nice folks.

Sunday Feb 28, 2016 #

10 AM

trail running warm up/down 5:51 [3] 0.54 mi (10:48 / mi) +44m 8:37 / mi
ahr:145 max:161 shoes: Inov8 OROC 350

orienteering 1:25:16 [3] 3.99 mi (21:22 / mi) +244m 17:58 / mi
ahr:120 max:147 shoes: Inov8 OROC 350

Memory O with Alex. I miss this.
So, after looking at Alex's GPS track I realize I made a lot of errors out there. Missed 2, apparently went to the wrong boulder on 4, missed 6, 10 seems off quite a bit but the mapping is questionable there. Missed 12, mistakenly skipped 14, and still misremembered the approach to 15, ran by the attack for 17, 19 good!, 21 good and then I found the finish OK.
Geez, I need to get my memory together...
12 PM

trail running 38:27 [3] 3.26 mi (11:48 / mi) +206m 9:52 / mi
ahr:124 max:155 shoes: Columbia Master Fly

Friday Feb 26, 2016 #

rowing machine 10:00 [3] 2.4 km (4:10 / km)
rhr:39 slept:8.0

35abs,20lifts,25/25hamballs,60heeldrops,2m/quad
3 PM

paved running 57:37 [1] 3.36 mi (17:09 / mi) +17m 16:53 / mi
shoes: Asics GT-1000

More flyering for the rail trail meeting

Thursday Feb 25, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:142.5lbs

3 PM

paved running warm up/down 13:28 [3] 1.38 mi (9:48 / mi) +31m 9:09 / mi
ahr:113 max:123 shoes: Asics GT-1000

trail running tempo 37:07 [4] 4.5 mi (8:15 / mi) +30m 8:05 / mi
ahr:140 max:147 shoes: Asics GT-1000

paved running warm up/down 17:25 [2] 1.55 mi (11:14 / mi) +7m 11:05 / mi
ahr:105 max:111 shoes: Asics GT-1000

Wednesday Feb 24, 2016 #

9 AM

rowing machine 2:00 [3]
slept:9.0 weight:143.5lbs

20situps, 30/30heeldrops,20hamballs,2m/quad.

Somehow hurt my lower back, to go with my sore left shoulder blade. Aborted Rowing after I realized it was not helping.

Tuesday Feb 23, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:39 slept:8.0 weight:143.5lbs

12 PM

paved running 1:12:15 [3] 7.52 mi (9:36 / mi) +149m 9:03 / mi
ahr:119 max:154 shoes: Asics GT-1000

A route I have not run in maybe 20 years

Monday Feb 22, 2016 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:40 slept:7.5 weight:144.5lbs

30abs,20lifts,25/30hamballs,35/40heeldrops
1 PM

paved running 21:46 [3] 2.19 mi (9:55 / mi) +13m 9:44 / mi
ahr:110 max:127 shoes: Altra Instinct 1.5

trail running 34:34 [3] 2.8 mi (12:20 / mi) +69m 11:28 / mi
ahr:115 max:130 shoes: Altra Instinct 1.5

paved running 10:07 [3] 1.06 mi (9:35 / mi)
ahr:119 max:131 shoes: Altra Instinct 1.5

Sunday Feb 21, 2016 #

8 AM

trail running long 2:04:49 [2] 10.66 mi (11:43 / mi) +313m 10:44 / mi
ahr:114 max:164 shoes: Salamon SpeedCross 3

With the Tarc GROUP IN THE BLUE hILLS

Saturday Feb 20, 2016 #

Note
(rest day)

Friday Feb 19, 2016 #

8 AM

rowing machine 13:38 [3] 3.0 km (4:33 / km)
slept:7.0 weight:142.5lbs

35situps,26/26hamballs,36/36heeldrops,20lifts2m/quad
1 PM

paved running 1:23:34 [2] 6.46 mi (12:56 / mi) +87m 12:24 / mi
ahr:100 max:167 shoes: Altra Instinct 1.5

with Jude and then some

Thursday Feb 18, 2016 #

rowing machine 22:38 [3] 5.0 km (4:32 / km)
rhr:39 slept:7.0 weight:142.5lbs

30abs,20/20hamballs,30/30 heeldrops,20lifts,2m./quad
1 PM

paved running 40:37 [2] 3.86 mi (10:31 / mi) +42m 10:10 / mi
ahr:110 max:120 shoes: Asics GT-1000

Easy

Wednesday Feb 17, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:39 slept:7.5

20abs,45heeldrops

Exercises (Ballista Routine) 12:00 [3]

12 PM

paved running warm up/down 20:06 [3] 1.94 mi (10:22 / mi) +42m 9:42 / mi
ahr:120 max:131 shoes: Asics GT-1000

Legs were tired

track running intervals 30:15 [4] 3.12 mi (9:42 / mi)
ahr:130 max:153 shoes: Asics GT-1000

15x200, NU track.
Right Achilles was getting tired, but hung in there.

paved running warm up/down 21:20 [2] 1.86 mi (11:28 / mi) +26m 11:00 / mi
ahr:115 max:149 shoes: Asics GT-1000

Stopped to get a chair off the ice on the pond, ice seemed plenty thick, chair broke as it was frozen in the ice, but at least it won't sink into the pond.

Tuesday Feb 16, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:38 slept:7.5 weight:144lbs

30abs,15lifts,40hamballs,20/40heeldrops,2m/quad
3 PM

paved running 1:11:04 [3] 7.25 mi (9:48 / mi) +103m 9:23 / mi
ahr:125 max:166 shoes: Asics GT-1000

Getting out in the steadily increasing rain and wind.

Monday Feb 15, 2016 #

rowing machine 21:38 [3] 5.0 km (4:20 / km)
slept:8.0

30situps,20/30heeldrops,10/30hamballs,1m/quad

Sunday Feb 14, 2016 #

Note
(rest day)

Really cold..Museum Day.

Saturday Feb 13, 2016 #

paved running 52:00 [1] 4.2 mi (12:23 / mi)
shoes: Asics GT-1000

with Jude

Friday Feb 12, 2016 #

Note
rhr:42 slept:10.0 (rest day)

Although hard to do, definitely need a rest day..RHR high.

Thursday Feb 11, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:7.0 weight:141.5lbs

30abs,15lifts,45heeldrops,2m/quad
1 PM

paved running warm up/down 19:20 [3] 1.9 mi (10:11 / mi) +25m 9:47 / mi
ahr:116 max:133 shoes: Asics GT-1000

paved running hills 31:24 [4] 3.09 mi (10:10 / mi) +119m 9:05 / mi
ahr:122 max:150 shoes: Asics GT-1000

paved running warm up/down 12:01 [2] 1.13 mi (10:39 / mi) +2m 10:36 / mi
ahr:109 max:118 shoes: Asics GT-1000

Wednesday Feb 10, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:143lbs

35situps,25/30hamballs,30/40heeldrops,20lifts,2m/quadstretch
2 PM

paved running 1:08:19 [3] 7.1 mi (9:37 / mi) +124m 9:07 / mi
ahr:124 max:137 shoes: Asics GT-1000

I was overdressed, 35F, no sun, some flurries.

Tuesday Feb 9, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:38 slept:7.5 weight:142.5lbs

21/30hamballs,30/30heeldrops2m/quad
11 AM

nordic skiing (SKATE) 1:31:59 [3] 10.45 mi (8:48 / mi) +71m 8:37 / mi
ahr:119 max:158 shoes: Atomic RS-8

Just enough snow, so to GBF to practice skate. Decent powder snow, but was soft and getting softer as the morning went on.
Was good for about, although slow, for 75 minutes, then really started stumbling. Quite wiped upon returning home, had to get a hit of recovery shake to really get going again.

Monday Feb 8, 2016 #

paved running 52:00 [1] 4.2 mi (12:23 / mi)
shoes: Asics GT-1000

with Jude

Sunday Feb 7, 2016 #

12 PM

paved running warm up/down 1:02:04 [1] 4.77 mi (13:01 / mi) +98m 12:14 / mi
ahr:95 max:150 shoes: Asics GT-1000

with Jude

paved running hills 8:20 [5] 0.74 mi (11:16 / mi) +20m 10:23 / mi
ahr:122 max:150 shoes: Asics GT-1000

5x Erin's Way

paved running 4:03 [2] 0.36 mi (11:20 / mi) +3m 11:03 / mi
ahr:114 max:118 shoes: Asics GT-1000

paved running tempo 22:47 [4] 2.81 mi (8:07 / mi) +64m 7:34 / mi
ahr:142 max:149 shoes: Asics GT-1000

T pace, Stoney Lea 4x.

paved running warm up/down 7:04 [2] 0.65 mi (10:52 / mi) +82m 7:49 / mi
ahr:115 max:121 shoes: Asics GT-1000

Really nice day for a good quality workout.

Saturday Feb 6, 2016 #

Exercises (Ballista Routine) 12:00 [2]
weight:142.5lbs

10 AM

paved running 56:15 [1] 4.22 mi (13:19 / mi) +80m 12:34 / mi
ahr:94 max:116 shoes: Montrail Hurricane Ridge Gore

with Jude. snow melting fast.

Friday Feb 5, 2016 #

rowing machine 22:00 [3] 5.0 km (4:24 / km)
slept:7.0 weight:141lbs

2m/quad

Thursday Feb 4, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:141lbs

35situps,21/30hamballs,30/40heeldrops,2m/quad
3 PM

paved running 36:51 [2] 3.47 mi (10:37 / mi) +23m 10:24 / mi
ahr:115 max:156 shoes: Altra Instinct 1.5

Wednesday Feb 3, 2016 #

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
rhr:40 slept:9.0 weight:141lbs

15abs,8loifts,30heeldrops,15hamballs,2m/quad
1 PM

paved running warm up/down 23:31 [2] 2.24 mi (10:30 / mi) +36m 10:00 / mi
ahr:105 max:118 shoes: Asics GT-1000

paved running hills 35:55 [4] 3.57 mi (10:04 / mi) +165m 8:48 / mi
ahr:122 max:149 shoes: Asics GT-1000

10x Westfield hill.
10 legs of Paugussett.
A bit of soreness in the left quad for a few moments.

paved running warm up/down 28:31 [3] 2.62 mi (10:53 / mi) +33m 10:29 / mi
ahr:108 max:119 shoes: Asics GT-1000

Tuesday Feb 2, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:37 slept:7.0 weight:141.5lbs

30abs,18lifts,40/40heeldrops,20/30hamballs,2m/quadstretch
3 PM

paved running 16:50 [3] 1.61 mi (10:27 / mi) +11m 10:14 / mi
ahr:117 max:157 shoes: Altra Instinct 1.5

trail running 17:38 [3] 1.65 mi (10:41 / mi) +32m 10:05 / mi
ahr:110 max:118 shoes: Altra Instinct 1.5

Getting some trail time

paved running 14:11 [3] 1.4 mi (10:08 / mi) +1m 10:07 / mi
ahr:106 max:114 shoes: Altra Instinct 1.5

Monday Feb 1, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)

30situps, 30 heel drops,2m/quad
2 PM

paved running long 20:19 [3] 2.1 mi (9:41 / mi) +68m 8:48 / mi
ahr:114 max:121 shoes: Asics GT-1000

trail running long 48:01 [3] 5.18 mi (9:16 / mi) +45m 9:02 / mi
ahr:123 max:142 shoes: Asics GT-1000

paved running long 27:06 [3] 2.87 mi (9:28 / mi) +73m 8:46 / mi
ahr:121 max:132 shoes: Asics GT-1000

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