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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  orienteering15 18:36:32 54.16 87.17 128917 /115c14%
  paved running6 4:42:04 22.83(12:21) 36.73(7:41) 402
  rowing machine18 3:00:02 25.22(7:08) 40.58(4:26)
  Road bike1 1:35:00 21.5(4:25) 34.6(2:45)
  trail running2 40:35 2.88(14:07) 4.63(8:46) 100
  Total39 28:34:13 126.58 203.71 179117 /115c14%
  [1-5]37 26:11:26
averages - sleep:7.6 rhr:39 weight:144.4lbs

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Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 

Note

Saw this on gizmag, just really liked the idea and the video
http://www.gizmag.com/blaze-bike-light-update/2521...

I don't ride at night, always quit commuting when daylight hoursbecame too short for me to make it home without daylight. For those of you who ride at night, you might want to invest in this company (through Kickstarter ).
8 AM

rowing machine (35abs,bplank,15lfts,15/30) 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:7.5 weight:142lbs

Thursday Nov 29, 2012 #

8 AM

rowing machine (35abs,bplank,60toes,15lft) 10:00 [2] 2.2 km (4:33 / km)

12 PM

paved running 48:33 intensity: (54 @0) + (34:30 @1) + (11:54 @2) + (1:15 @3) 3.89 mi (12:30 / mi) +83m 11:43 / mi
ahr:106 max:146 shoes: Asics 1140

Wednesday Nov 28, 2012 #

7 AM

rowing machine (35abs,bplank,15lft,60toes) 10:00 [2] 2.27 km (4:24 / km)
rhr:37 slept:7.5 weight:144lbs

Tuesday Nov 27, 2012 #

7 AM

rowing machine (35abs,bplank,15lft,45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:37 slept:8.5 weight:143lbs

Hmm hit the magic 180 number.....(RHR+wt).
What am I doing right?

Also did quad stretches as rt knee a bit swollen and sore.
Came on after the pre turkey run last Thursday.
C • 180 2

Monday Nov 26, 2012 #

8 AM

rowing machine (35abs,bplank,15lifts,45to) 10:00 [2] 2.17 km (4:36 / km)
rhr:37 slept:7.5 weight:145lbs

Sunday Nov 25, 2012 #

Event: NEOC: High Rock
 
11 AM

orienteering race 1:11:11 intensity: (6:05 @0) + (23 @1) + (25:41 @2) + (37:44 @3) + (1:18 @4) 5.1 mi (13:57 / mi) +214m 12:21 / mi
ahr:130 max:160 spiked:15/16c shoes: Inov8 OROC 350

Good run,helped at 1,2,3,4,5,13,14,15,16 that I had vetted those yesterday.
Took me extra time at 3 to move the control to the correct location, foot of cliff.
Most benefit from vetting was knowing the unmapped trail went right to 16, and the buildings to the finish were not mapped.
C • Fleet 7
3 PM

paved running 36:39 [0] 2.75 mi (13:20 / mi) +58m 12:30 / mi
shoes: Asics 1140

Run with Jude.

Red - Splits

Saturday Nov 24, 2012 #

11 AM

orienteering 1:08:04 [0] 3.58 mi (19:00 / mi) +67m 17:58 / mi
15c shoes: Inov8 OROC 350

Friday Nov 23, 2012 #

8 AM

Note

Up early to get my black friday deal, 30 quarts of oil and6 filters, plus some anti freeze ($0 with rebate ) and spark plugs. ($0,too).
Admitedly,then went to best Buy and bought cheap memory stuff.

Thursday Nov 22, 2012 #

7 AM

rowing machine 10:02 intensity: (1:58 @0) + (49 @1) + (7:15 @2) 2.2 km (4:34 / km)
ahr:101 max:121

paved running 49:47 intensity: (36 @0) + (19:45 @1) + (7:41 @2) + (12:03 @3) + (9:08 @4) + (34 @5) 3.96 mi (12:35 / mi) +77m 11:52 / mi
ahr:123 max:172 shoes: Asics 1140

Wednesday Nov 21, 2012 #

7 AM

rowing machine (35abs,bplank,60 toes,15li) 10:00 [2] 2.2 km (4:33 / km)

Tuesday Nov 20, 2012 #

7 AM

rowing machine (35abs,bplank,45toes) 10:00 [1] 2.2 km (4:33 / km)
rhr:41 slept:7.7 weight:144lbs

12 PM

orienteering 43:54 intensity: (8:45 @0) + (10:26 @1) + (18:46 @2) + (5:13 @3) + (44 @4) 2.89 mi (15:13 / mi) +99m 13:45 / mi
ahr:106 max:161 shoes: Inov8 OROC 350

Getting the last 4 controls.
I wish that competitors would not leave their clothing at controls. Makes for a heavy load to drag out of the woods.
If you leave something at a control, I think it is up to you to go out and get it later, not leave that to the control pick up person.

Monday Nov 19, 2012 #

12 PM

orienteering 2:25:00 [2] *** 8.0 mi (18:07 / mi)
16c shoes: Inov8 OROC 350

Picking up the controls.
The weather continues to be perfect, which does not bode well for snow to ski on this winter.
Chickataubutt Rd is closed, so I left the 4 controls easily accessable from there for another day.

Sunday Nov 18, 2012 #

Event: NEOC: Blue Hills Traverse
 
9 AM

orienteering 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Inov8 OROC 350

Checking control location, putting out water, running up to ski lodge to get the maps I had forgotten....

Saturday Nov 17, 2012 #

orienteering 1:00:00 [2]
shoes: Inov8 OROC 350

Control hanging.

Friday Nov 16, 2012 #

orienteering 1:15:00 [2]
shoes: Inov8 OROC 350

Control going out.
7 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.26 km (4:25 / km)
rhr:42 slept:7.0 weight:146lbs

C • Greetings from Sweden! 5

Thursday Nov 15, 2012 #

orienteering 44:20 [2] 2.0 mi (22:10 / mi)
shoes: Vintage VJ

Streamering some more.
8 AM

rowing machine (35abs,bplank,) 10:00 [2] 2.27 km (4:24 / km)
weight:145lbs

Wednesday Nov 14, 2012 #

8 AM

rowing machine (35abs,bplank,60toes,10lif) 10:00 [2] 2.25 km (4:27 / km)

12 PM

orienteering 1:26:00 [1] 7.0 km (12:17 / km)
shoes: VJ with studs

Streamering controls, except I forgot 14.

Tuesday Nov 13, 2012 #

8 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.25 km (4:27 / km)

1 PM

orienteering 1:05:00 [1] 3.0 mi (21:40 / mi)
shoes: Inov8 OROC 350

Vetting control locations.
Found a few which I think will meet Joe, Brendan and PG's criteria... ;-)
C • Sunday Green 4

Monday Nov 12, 2012 #

8 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.7 km (3:42 / km)
rhr:39 slept:10.0 weight:146lbs

C • 35abs,bplank,60toes 2
1 PM

Road bike 1:35:00 [2] 21.5 mi (4:25 / mi)
shoes: Austro-Daimler Vent Noir

nice warm day for a bike ride with Jude to Dover.

Sunday Nov 11, 2012 #

Event: NEOC: Baldwin Hill
 
11 AM

orienteering race 1:03:46 intensity: (12 @0) + (34 @1) + (14:13 @2) + (37:57 @3) + (10:48 @4) + (2 @5) 3.86 mi (16:31 / mi) +211m 14:07 / mi
ahr:137 max:170


Blue - Splits

Saturday Nov 10, 2012 #

3 PM

paved running 53:47 [2] 4.46 mi (12:03 / mi) +69m 11:30 / mi

Friday Nov 9, 2012 #

8 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.25 km (4:27 / km)
slept:7.0

12 PM

orienteering 1:10:00 [2] 3.0 mi (23:20 / mi)
shoes: Inov8 OROC 350

Forgot the Garmin, which I suppose was a good idea as I was checking out control locations.
I decided for this year, the 40th running of the TRaverse, that I would use 6 of the 7 original control locations, so thus following the course of the original, but add in controls from many of the past traverses. The original would be quite boring on today's detailed maps. So there are some easy controls, from the original '73 course, and others chosen from past courses to add interest.
I hope to be noting on the clue sheet the year each control was used.
It is interesting how many sites have been resused over the years, not just by myself, but all the other course setters.
I hope many people attend who have come in the past.
The artwork for the shirts is done by Lena Bengtsson and George Atkinson has agreed to show up, the first course setter, and we have use of the ski lodge. I am trying to put together a collection of all the maps from past years. I have or should have, all years since 1982, the first I ran, but if anyone has years 74 to 81, I would be appreciative.

Thursday Nov 8, 2012 #

7 AM

rowing machine (33abs,bplank,45toes) 10:00 [2] 2.2 km (4:33 / km)
slept:8.0

Wednesday Nov 7, 2012 #

7 AM

rowing machine (33abs,bplank,60toes) 10:00 [2] 2.29 km (4:22 / km)
rhr:42 slept:7.0

Tuesday Nov 6, 2012 #

7 AM

rowing machine (33abs,bplank,45toes) 10:00 [2] 2.25 km (4:27 / km)
rhr:40 slept:7.0 weight:145lbs

3 PM

orienteering 59:58 intensity: (19:02 @1) + (29:09 @2) + (9:41 @3) + (2:06 @4) 3.95 mi (15:11 / mi) +138m 13:42 / mi
ahr:114 max:164 spiked:2/3c shoes: Inov8 OROC 350

I had better get out and check some key locations for the upcoming Traverse.
Parking area looks good, start nice and open, 1st control....well, couldn't really find the exact spot, and the woods were unbelievably thick. Maybe there was a fire in 1973?
Move on and the next 2 locations looked good.
Then spent several anxious minutes trying to find the car keys I had hidden in a culvert.

trail running warm up/down 32:13 intensity: (14:20 @0) + (10:37 @1) + (7:01 @2) + (15 @3) 2.39 mi (13:29 / mi) +65m 12:26 / mi
ahr:108 max:134 shoes: Inov8 OROC 350

Running to the '73 Traverse Start. Had to hide my keys in a culvert as the parking lot suddenly filled up after I parked the car.

Monday Nov 5, 2012 #

4 PM

paved running 37:55 intensity: (10:26 @1) + (27:29 @2) 3.48 mi (10:54 / mi) +43m 10:30 / mi
ahr:111 max:119 shoes: Asics 1140

Sunday Nov 4, 2012 #

Event: CSU Lynn Woods
 
10 AM

trail running warm up/down 8:22 intensity: (26 @0) + (1:07 @1) + (1:41 @2) + (2:02 @3) + (3:06 @4) 0.49 mi (17:10 / mi) +35m 14:02 / mi
ahr:133 max:165 shoes: Inov-8 OROC 340

orienteering race 1:01:22 intensity: (26 @0) + (2:26 @1) + (19:07 @2) + (31:21 @3) + (8:02 @4) 3.66 mi (16:45 / mi) +135m 15:02 / mi
ahr:132 max:152 21c shoes: Inov-8 OROC 340

orienteering race 1:08:23 intensity: (1:41 @0) + (7:32 @1) + (25:30 @2) + (29:11 @3) + (4:29 @4) 3.73 mi (18:21 / mi) +157m 16:14 / mi
ahr:126 max:154 13c shoes: Inov-8 OROC 340

orienteering race 53:56 intensity: (3 @0) + (16 @1) + (21:10 @2) + (22:50 @3) + (9:37 @4) 2.96 mi (18:13 / mi) +117m 16:14 / mi
ahr:134 max:157 11c shoes: Inov-8 OROC 340

The superman challenge from Alex was too good to pass up. I like to do long runs on Sunday, and what better way than bashing through the Lynn Woods?
Was going to limit myself to 2hours, but, hey, with only a 2.9K Brown course to go after 110minutes, the Brown should be doable.
With the last 4 controls the same as GreenY,I could turn down my concentration a bit.I chose some different routes just to see if it made a difference.
Thanks to Sara Mae for the cookies and tea.
C • Masochist 2

Blue - Splits

Brown - Splits

Green-Y - Splits

Saturday Nov 3, 2012 #

Event: NEOC: Estabrook
 
2 PM

paved running 55:23 intensity: (2:38 @0) + (49:31 @1) + (3:00 @2) + (14 @3) 4.29 mi (12:54 / mi) +72m 12:16 / mi
ahr:99 max:129 shoes: Asics 1150

Thursday Nov 1, 2012 #

7 AM

rowing machine (33abs,bplank,50toes) 10:00 [2] 2.12 km (4:43 / km)
slept:7.0

7 PM

orienteering 1:00:38 intensity: (37:59 @1) + (17:52 @2) + (4:47 @3) *** 3.09 mi (19:37 / mi) +151m 17:02 / mi
ahr:108 max:136 20c shoes: Inov8 OROC 350

A near enough CSU training so I could get home in time for dinner....

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