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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  orienteering13 13:29:30 43.71(18:31) 70.35(11:30) 1732147c
  paved running12 11:29:06 55.77(12:21) 89.76(7:41) 80515c
  trail running5 3:22:12 18.69(10:49) 30.09(6:43) 823
  Road bike3 2:29:49 31.15(4:49) 50.13(2:59) 278
  rowing machine13 2:10:00 18.26(7:07) 29.39(4:25)
  nordic skiing1 33:03 4.19(7:53) 6.75(4:54) 24
  Total42 33:33:40 171.79(11:43) 276.46(7:17) 3662162c
  [1-5]38 29:41:16
averages - sleep:8 rhr:40 weight:142.5lbs

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Friday Sep 30, 2016 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:42 slept:8.5 weight:141.5lbs

30jacknifes,40heeldrops,20pushups,2m/quad

Throat still sore, cough persisting. RHR still high.
Would go to Dr. but pretty sure I will be told to wait it out.

Thursday Sep 29, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30abs,30/30 heeldrops,2m/quad
2 PM

paved running 36:13 [2] 3.32 mi (10:54 / mi) +12m 10:46 / mi
shoes: Altra Instinct 1.5

Wednesday Sep 28, 2016 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:42 slept:8.0 weight:143lbs

30jacknifes,60heeldrops,16pushups,2m/quadstretch

Tuesday Sep 27, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:42 slept:9.0 weight:142.5lbs

30jacknifes,15/30heeldrops,2m/quad,1m.backplank,15pushups.
Feel just about normal, calling the cold gone.
3 PM

paved running 31:13 [2] 2.91 mi (10:44 / mi) +36m 10:20 / mi
shoes: Altra Instinct 1.5

Monday Sep 26, 2016 #

3 PM

paved running 50:00 [3] 3.3 mi (15:09 / mi)
(sick) shoes: Asics GT-1000

Easy run with Jude in Greenfield. Cold has mostly gone to being stuffed head and cough.

Sunday Sep 25, 2016 #

8 AM

orienteering race (Sprint) 14:14 [4] *** 1.49 mi (9:35 / mi) +15m 9:18 / mi
18c shoes: Icebug Celeritas

Fairly straightforward navigation

Saturday Sep 24, 2016 #

10 AM

orienteering race 1:07:46 [3] ***** 3.18 mi (21:19 / mi) +165m 18:21 / mi
10c shoes: Inov-8 OROC 340

Did not check out the model map, and it showed on the first leg, had trouble getting into the terrain. Was determined to stay in contact, but in the end, was too deliberate. Never out of contact, but should have been able to go rough compass to attackpoints, would have saved a lot of time on the long leg.

trail running warm up/down 12:16 [2] 0.68 mi (18:01 / mi) +35m 15:32 / mi
(sick) shoes: Inov-8 OROC 340

Friday Sep 23, 2016 #

12 PM

orienteering race (Brown) 28:35 [3] *** 2.01 mi (14:14 / mi) +47m 13:17 / mi
12c shoes: Inov-8 OROC 340

Just getting over th ehead cold, so went out easy , not sure what effort my lungs would take , but it has been all in my head! Unsure on the way to 2, but stayed the bearing and came just to the right of it. Fine until seeing Jude near the end and going to the wrong hill at 10.

trail running warm up/down 12:17 [3] 0.82 mi (15:00 / mi) +109m 10:37 / mi
shoes: Inov-8 OROC 340

Was getting late when I realized the call up was 6 minutes so had to run .

Thursday Sep 22, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 (sick)

Sore throat bad, not much sleep last night.
Dr. says, just wait it out.

Wednesday Sep 21, 2016 #

11 AM

paved running 59:21 [2] 5.14 mi (11:33 / mi) +55m 11:11 / mi
(sick) shoes: Asics GT-1000

Easy run to PO, errands. Sore throat not getting worse.

Tuesday Sep 20, 2016 #

10 AM

Road bike 1:05:38 [0] 13.0 mi (5:03 / mi) +120m 4:54 / mi
(sick) shoes: Ross Signature 290S

Head cold, easy ride to TJoe and garden.

Monday Sep 19, 2016 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:39 slept:8.5 weight:141.5lbs

30jacknifes,15pushups,30/40heeldrops,2m/quadstretch

Sunday Sep 18, 2016 #

10 AM

orienteering race (BLUE) 2:08:02 [3] *** 8.28 mi (15:28 / mi) +412m 13:24 / mi
21c shoes: Inov-8 OROC 340

Ran NC just to get out in the terrain which I really like. One big error going to 8 when I just lost contact getting near the control, went back, located the pond and got it easily....also lost time on 4 by wandering to far west, just not watching the compass enough. Lost a lot of time because I then had to approach the control through some rocky marshes.
Apparently also forgot to punch 16, the water control I was anxious to get too, a bit too anxious I guess.

paved running warm up/down 3:07 [3] 0.3 mi (10:23 / mi)
shoes: Inov-8 OROC 340

To the start. Realized upon arrival I had not changed into my O top, still in the cotton T shirt. Did not want to run back so decided to go with it.

Saturday Sep 17, 2016 #

9 AM

trail running 1:03:01 intensity: (5:26 @0) + (2:15 @1) + (25:51 @2) + (28:49 @3) + (40 @4) 4.9 mi (12:52 / mi) +227m 11:15 / mi
ahr:126 max:149 shoes: Saucony Kinvara TR

Morning run before the WRE starts to check whether the water was at blue control 11. This water stop was added to the WRE M course a week ago when I suggested that another water stop was needed in this area of the course because of the 6+Km distance between existing water.
Although water had been brought out to the nearby trail, and several visits by control checkers, no one could confirm that the water had actually been placed AT the control.
I wanted to get some run in this morning, so figured this was a good route, just to confirm the water was there..
I figured it had been done, so I ran directly to the control, which is located in a fairly technical area, withsome deadfall and mountain laurel.
Upon arrival, no water! Got out to the trail, found the stash, carried them, had to stop a few times as the cups were loose and kept falling all over, finally stuffed them down my pants so I could use both hands to grip the 3 water jugs and got it all there.
Nice mostly downhill run back with enough time to cool off and chage before waiting for the first late WRE arrival.

Thursday Sep 15, 2016 #

7 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.5 weight:141.5lbs

30abs,15pushups,60heeldrops,2m/quad
12 PM

paved running warm up/down 14:19 intensity: (31 @0) + (2:18 @1) + (6:41 @2) + (4:49 @3) 1.35 mi (10:37 / mi) +29m 9:57 / mi
ahr:105 max:119 shoes: Asics GT-1000

trail running tempo 33:03 intensity: (42 @3) + (32:17 @4) + (4 @5) 4.19 mi (7:53 / mi) +51m 7:36 / mi
ahr:140 max:146 shoes: Asics GT-1000

paved running warm up/down 14:22 intensity: (11 @1) + (2:07 @2) + (11:36 @3) + (28 @4) 1.41 mi (10:09 / mi)
ahr:116 max:138 shoes: Asics GT-1000

paved running 14:19 intensity: (27 @0) + (2:48 @1) + (3:20 @2) + (7:44 @3) 1.35 mi (10:37 / mi) +10m 10:22 / mi
ahr:105 max:119

nordic skiing 33:03 intensity: (3:49 @3) + (28:31 @4) + (43 @5) 4.19 mi (7:53 / mi) +24m 7:45 / mi
ahr:140 max:146

trail running 14:21 intensity: (10 @1) + (48 @2) + (13:23 @3) 1.41 mi (10:09 / mi)
ahr:116 max:137

Wednesday Sep 14, 2016 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.5 weight:142.5lbs

30abs,30/30heeldrops,15pushups,2m/quadstretch.
6 PM

orienteering 30:00 [3] *** 3.5 km (8:34 / km)
10c shoes: Vintage VJ

Window O at Hammond Pond by Alex.
Set a bearing each time and pretty much nailed each one, helps that I know the area so had the confidence I could relocate at anytime. Got too dark and never found #13.
Another Garmin has died....

Tuesday Sep 13, 2016 #

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

30abs,15pushups,2m/quad
12 PM

trail running (Skyline 1) 1:07:14 intensity: (19 @1) + (12:51 @2) + (40:56 @3) + (13:08 @4) 6.69 mi (10:03 / mi) +401m 8:29 / mi
ahr:138 max:153 shoes: Columbia Master Fly

Monday Sep 12, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:7.7 weight:142.5lbs

11 AM

paved running 57:49 [0] 4.09 mi (14:08 / mi) +73m 13:23 / mi
shoes: Altra Instinct 1.5

Sunday Sep 11, 2016 #

9 AM

orienteering race (Red) 1:08:18 [3] 6.34 km (10:46 / km) +153m 9:37 / km
10c shoes: Inov8 OROC 350

Legs pretty shot after about 6 hours of woods running the past two days, so I was going pretty slow through the controls on Big Island, no errors, then felling better after the first 40 minutes and navigated well to the finish. Content to finish among the younger guys.

Saturday Sep 10, 2016 #

12 PM

orienteering race (Red) 1:35:42 [3] 5.24 mi (18:16 / mi) +179m 16:31 / mi
shoes: Inov8 OROC 350

Was feeking quite peppy, a bit too peppy as I outran my navigation on 2 and 3, losing tons of time.
8 PM

orienteering race (WHN'O) 1:24:36 [3] *** 3.85 mi (21:58 / mi) +104m 20:16 / mi
8c shoes: Inov8 OROC 350

Such a pleasant night that I had no excuse for not going ot, and Jim had put together an easy to shorten course of 3 loops with a common control on a big trail.
My plan was to be out for about an hour. Decided to do loop 2 first, which had me out with JJ for the first loop. We finished about the same time, only aout 40 minutes. So out for loop 1, which went well until the headlamp suddenly went off on the way to the last (not common) control. I waited a minute untl Sylvie and Xavier came by. They offered their headlamps to me.
But I was done and followed them for awhile until I got near the Fundy Trail then jogged in using my tiny backup light (thanks JJ, for the original rule and loaning me the light)

Friday Sep 9, 2016 #

10 AM

orienteering long 3:11:14 [1] 7.56 mi (25:18 / mi) +559m 20:34 / mi
shoes: Inov8 OROC 350

Ward Pound Ridge- checking the WRE control sites.

Thursday Sep 8, 2016 #

11 AM

Road bike 27:44 [2] 5.98 mi (4:38 / mi) +49m 4:32 / mi

Wednesday Sep 7, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

30abs,40hamballs,10pushups,2m/quadstretch,40heeldrops
4 PM

paved running 32:01 [3] 3.03 mi (10:34 / mi) +46m 10:05 / mi

Tuesday Sep 6, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:37 slept:8.5 weight:143.5lbs

25jacknifes,20/30heeldrops,30hamballs
11 AM

Road bike 56:27 [3] 12.18 mi (4:38 / mi) +109m 4:31 / mi
shoes: Ross Signature 290S

Ride to TJ's. Rode past Mitchell School on the way back to see Sam's former classroom...those second graders she taught are in High School now!

Monday Sep 5, 2016 #

10 AM

paved running 55:58 [0] 4.05 mi (13:48 / mi) +120m 12:39 / mi
shoes: Altra Instinct 1.5

Sunday Sep 4, 2016 #

8 AM

paved running 46:35 [0] 3.27 mi (14:15 / mi) +35m 13:47 / mi
shoes: Altra Instinct 1.5

Saturday Sep 3, 2016 #

10 AM

paved running (Long) 3:03:47 [3] *** 15.17 mi (12:07 / mi) +305m 11:24 / mi
15c slept:7.0 weight:144lbs shoes: Asics GT-1000

I was talking to Joe before the start about the dangers of Bike O. I am worried about map reading and biking, so I run, he was just generally worried about road biking.
At the finish I learned he had crashed and was in the hospital :(
5 PM

orienteering (in the corn) 17:36 [1] *** 1.0 mi (17:36 / mi)
17c shoes: Salamon SpeedCross 3

6 PM

orienteering race (Sprint) 9:04 [3] *** 1.0 km (9:04 / km)
12c shoes: Salamon SpeedCross 3

8 PM

orienteering race 45:00 [1] **** 2.28 mi (19:44 / mi) +73m 17:57 / mi
29c shoes: Salamon SpeedCross 3

Well, I was faster than last year....

Friday Sep 2, 2016 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:7.5 weight:142.5lbs

20jacknifes,30hamballs,15pushups,45heeldrops
5 PM

orienteering 29:23 [1] 2.1 mi (14:01 / mi) +25m 13:31 / mi
shoes: Altra Instinct 1.5

with Jude

Thursday Sep 1, 2016 #

11 AM

paved running 1:30:02 [2] 7.07 mi (12:44 / mi) +84m 12:17 / mi
shoes: Asics GT-1000

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