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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  paved running18 13:26:44 70.56(11:26) 113.55(7:06) 1281
  orienteering7 7:36:59 30.41(15:02) 48.94(9:20) 132438c
  trail running6 5:18:50 34.26(9:18) 55.13(5:47) 1241
  rowing machine17 2:50:00 24.17(7:02) 38.89(4:22)
  Exercises2 24:00
  track running1 8:23 1.31(6:24) 2.11(3:59) 4
  Total47 29:44:56 160.7 258.62 385038c
averages - sleep:7.6 rhr:40 weight:143.2lbs

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Saturday Apr 30, 2016 #

Event: Raid the Sanctuary II
 
10 AM

orienteering race 1:19:22 [3] 4.95 mi (16:02 / mi) +90m 15:11 / mi
ahr:111 max:163 shoes: Inov8 OROC 350

College Woods,

Friday Apr 29, 2016 #

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

35situps, 40haqmballs, 30/30heeldrops
12 PM

paved running 23:03 [3] 2.15 mi (10:44 / mi) +115m 9:12 / mi
ahr:131 max:183 shoes: Asics GT-1000

trail running tempo 46:14 [4] 5.31 mi (8:42 / mi) +46m 8:29 / mi
ahr:127 max:144 shoes: Asics GT-1000

paved running 10:56 [2] 1.09 mi (10:04 / mi) +34m 9:10 / mi
ahr:110 max:120 shoes: Asics GT-1000

Thursday Apr 28, 2016 #

Event: CSU Cat Rock Park
 

rowing machine 10:00 [3] 2.32 km (4:19 / km)

6 PM

Exercises (Ballista routine) 12:00 [1]

Wednesday Apr 27, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:143.5lbs

30abs,45heeldrops,40hamballs,2m/quad
12 PM

trail running (skyline one) 1:08:05 [3] 6.62 mi (10:17 / mi) +407m 8:38 / mi
ahr:132 max:163 shoes: Columbia Master Fly

Tuesday Apr 26, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:39 slept:8.0 weight:145lbs

30jacknifes,40hamballs,30/30heeldrops,2m/quad
9 AM

paved running 55:17 [3] 4.95 mi (11:10 / mi) +96m 10:32 / mi
ahr:104 max:153 shoes: Altra Instinct 1.5

Monday Apr 25, 2016 #

11 AM

paved running 40:06 [1] 2.76 mi (14:32 / mi) +63m 13:34 / mi
shoes: Altra Instinct 1.5

with Jude
5 PM

paved running 23:26 [3] 2.23 mi (10:30 / mi)
ahr:109 max:120 shoes: Altra Instinct 1.5

Post office loop

Sunday Apr 24, 2016 #

Event: NEOC: Needham Town Forest
 
Event: James Joyce Ramble
 
10 AM

orienteering race 1:41:33 [4] 5.87 mi (17:18 / mi) +391m 14:20 / mi
ahr:122 max:145 shoes: Inov-8 OROC 340


Long - Red - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet
 
Event: TARC Spring Classic
 
10 AM

orienteering race (Sprint) 25:00 [4] 1.9 mi (13:09 / mi) +92m 11:26 / mi
ahr:111 max:165 shoes: Icebug Celeritas

orienteering race (Middle (in name only)) 40:03 [4] 2.85 mi (14:03 / mi) +205m 11:29 / mi
ahr:137 max:152 shoes: Inov-8 OROC 340


Middle - Red - Splits

Sprint - Red - Splits

Friday Apr 22, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:7.0

30jacknifes,30/30heeldrops,1mbackplank
1 PM

paved running 21:12 [3] 2.23 mi (9:31 / mi) +12m 9:22 / mi
shoes: Altra Instinct 1.5

Thursday Apr 21, 2016 #

Event: CSU North Point Park
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.5 weight:143lbs

30abs,1m.backplank,30/30heeldrops,2m/quadstretch
5 PM

paved running 27:44 [3] 2.76 mi (10:02 / mi) +25m 9:46 / mi
ahr:112 max:122 shoes: Altra Instinct 1.5

Wednesday Apr 20, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:145lbs

30jacknifes,backplank,30/40heeldrops,2m/quad
3 PM

paved running warm up/down 16:56 [3] 1.65 mi (10:16 / mi) +13m 10:01 / mi
ahr:133 max:173

trail running tempo 27:49 [4] 3.41 mi (8:09 / mi) +42m 7:51 / mi
ahr:141 max:153

paved running warm up/down 16:21 [3] 1.5 mi (10:56 / mi) +14m 10:37 / mi
ahr:137 max:166

Tuesday Apr 19, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:145lbs

backplank,40/40heeldrops,2m/quad
12 PM

trail running (Skyline One) 1:06:38 [4] 6.65 mi (10:01 / mi) +404m 8:26 / mi
ahr:134 max:152 shoes: Saucony Kinvara TR

Back to the Skyline, and it was better than expected.

Sunday Apr 17, 2016 #

9 AM

orienteering race 1:10:49 [3] 5.05 mi (14:02 / mi) +164m 12:45 / mi
ahr:127 max:146 shoes: Inov-8 OROC 340

I was certainly a bit tired form yesterday. Slow on the first control and ran past it by about 50 meters, then a brain fade on the first longish leg had me run a few hundred extra meters, and then misread the map at the end and bobbled around a bit.
Had not taped my shoe laces so they came untied on the way to 15, and ran in with one untied.

Classic Red - Splits

Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock
 
9 AM

orienteering race 33:30 [3] 2.04 mi (16:24 / mi) +90m 14:25 / mi
ahr:129 max:174 18c shoes: Inov-8 OROC 340

1 PM

orienteering race 44:11 [4] 2.94 mi (15:00 / mi) +112m 13:25 / mi
ahr:138 max:154 20c shoes: Inov-8 OROC 340


Middle Prelim Red - Splits

Middle Final Red - Splits

Friday Apr 15, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0

60heeldrops,2m/quad
11 AM

paved running 43:03 [3] 4.24 mi (10:09 / mi) +98m 9:28 / mi
ahr:123 max:161 shoes: Asics GT-1000

Thursday Apr 14, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:142.5lbs

25jackknifes, 50 heeldrops with weight, 2m/quad, very short backplank
4 PM

paved running 53:16 [3] 5.47 mi (9:45 / mi) +110m 9:10 / mi
ahr:121 max:149 shoes: Altra Instinct 1.5

Wednesday Apr 13, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:144.5lbs

30situps,40/30heeldrops,2m/quad

Tuesday Apr 12, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:145lbs

25jacknifes,20hamballs,40heeldrops,2m/quad
5 PM

paved running 22:47 [3] 2.12 mi (10:44 / mi) +7m 10:37 / mi
shoes: Altra Instinct 1.5

Monday Apr 11, 2016 #

Exercises (Ballista routine) 12:00 [3]

10 AM

paved running 38:43 [1] 2.75 mi (14:06 / mi) +64m 13:09 / mi
shoes: Asics GT-1000

Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill
 
11 AM

orienteering race 37:56 [3] 2.79 mi (13:36 / mi) +95m 12:18 / mi
ahr:127 max:139 shoes: Inov8 OROC 350

Wow, my legs were really tired. Some poor concentration, and not checking of codes lead me astray on 7 (but I happened upon the correct control a fewmeters late) but mispunched at the wrong control on boulder at the penultimate control.

orienteering race 24:35 [3] 2.02 mi (12:10 / mi) +85m 10:46 / mi
ahr:131 max:149 shoes: Inov8 OROC 350

Still slow but navigation was improved, maybe some less than ideal routes, but no errors.

Long Sprint - Splits

Final Sprint - Splits

Saturday Apr 9, 2016 #

Event: Merrimac River Trail race
 
Event: NEOC: Menotomy Rocks
 
8 AM

trail running race 1:19:39 [4] 9.51 mi (8:23 / mi) +176m 7:55 / mi
ahr:145 max:152 shoes: Salamon SpeedCross 3

Have been training for this for past 2 months. Goal was under 75 minutes, which wasn't even close. I think I didn't get enough recovery this week.
For the first time though, I won a loaf of molasses bread for my first (by a step) place in the over 60 crowd.
C • Trail race 2
12 PM

paved running 55:43 [1] 4.08 mi (13:39 / mi) +116m 12:33 / mi
shoes: Asics GT-1000

run with Jude. Just my speed.

Friday Apr 8, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5 weight:142lbs

20?,5/20hamballs,40heeldrops,2m/quad

Thursday Apr 7, 2016 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:7.5 weight:140.5lbs

30abs,40hamballs,40heeldrops,2m/quad
12 PM

paved running warm up/down 14:13 [3] 1.43 mi (9:57 / mi) +13m 9:40 / mi
ahr:118 max:157 shoes: Asics GT-1000

Pretty solid rain was discouraging, but the forecast was for a lightening up around noon, and as I was watching, the rain just about stopped. Figuring this was my opportunity, I got out, with a rain jacket and Gore tex hat I was prepared for worsening conditions.

track running intervals 4:13 [5] 0.66 mi (6:23 / mi) +2m 6:20 / mi
ahr:143 max:152 shoes: Asics GT-1000

Had a few ideas in mind, 1x1600, 2x1000, 2x800?
Shed the rain jacket and gloves, the rain was picking up a bit.
C • this is a good brisk pace! ... 6

track running intervals 4:10 [5] 0.65 mi (6:25 / mi) +2m 6:21 / mi
ahr:147 max:154 shoes: Asics GT-1000

Was going for 800's, but I wanted to get some time near max HR so stretched them to 1000's.

paved running warm up/down 15:29 [2] 1.47 mi (10:34 / mi) +4m 10:28 / mi
ahr:111 max:132 shoes: Asics GT-1000

Wednesday Apr 6, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:7.0 weight:142lbs

30?,40/40hamballs,30/30heeldrops,2m/quad
6 PM

paved running 30:04 [3] 2.87 mi (10:28 / mi) +7m 10:23 / mi
shoes: Altra Instinct 1.5

Tuesday Apr 5, 2016 #

1 PM

paved running 1:13:55 [3] 7.61 mi (9:43 / mi) +179m 9:03 / mi
ahr:120 max:152 shoes: Altra Instinct 1.5

3 x Stoney Lea at T pace then 5x Westfield hill.

Monday Apr 4, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0

40/30heeldrops

Sunday Apr 3, 2016 #

4 PM

paved running long 1:20:04 [2] 6.73 mi (11:54 / mi) +142m 11:10 / mi
shoes: Altra Instinct 1.5

Ran with Jude, then decided to keep going with nothing particular in mind.

trail running long 30:25 [3] 2.76 mi (11:01 / mi) +166m 9:17 / mi
shoes: Altra Instinct 1.5

Two "American dog" encounters. Dogs were untrained, owners apologetic.

paved running long 27:27 [3] 2.0 mi (13:43 / mi) +23m 13:15 / mi
shoes: Altra Instinct 1.5

Very nice out, 35F and sun. Certainly better than it will be tomorrow from the forecast.

Saturday Apr 2, 2016 #

Event: NEOC: Historic Beaver Brook
 
2 PM

paved running 1:00:24 [3] 4.38 mi (13:47 / mi) +73m 13:06 / mi
ahr:118 max:166

Friday Apr 1, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:39 slept:6.0 weight:140lbs

30?,40heeldrops,2m/quad
3 PM

paved running 56:35 [1] 4.1 mi (13:48 / mi) +73m 13:05 / mi
ahr:89 max:101 shoes: Altra Instinct 1.5

with Jude

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