Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  paved running12 9:24:34 40.39(13:59) 65.0(8:41) 9094
  trail running12 8:27:45 37.11(13:41) 59.73(8:30) 6681c
  orienteering7 7:20:34 25.89(17:01) 41.67(10:34) 803044c
  rowing machine6 1:00:00 9.43(6:22) 15.18(3:57)
  Mt Bike1 54:52 9.27(5:55) 14.92(3:41) 107
  Hiking/walking1 52:00 3.07(16:56) 4.94(10:31) 50
  Exercises3 42:00
  Total35 28:41:45 125.16 201.43 1794945c
  [1-5]35 28:07:01
averages - sleep:7.9 weight:147.2lbs

«»
2:17
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Nov 30, 2021 #

9 AM

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.0 weight:147.5lbs

20situps,30hamcurls,
11 AM

paved running 1:26:15 intensity: (26 @0) + (28:31 @1) + (29:14 @2) + (28:04 @3) 6.46 mi (13:21 / mi) +43m 13:05 / mi
ahr:104 max:128 shoes: Asics Nimbus

with Judy via PO, and then a loop across the Charles River....7 nip bottles, 2 flat cans, 3 plastic bottles.

Monday Nov 29, 2021 #

9 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:9.0

35situps,24pushups,40hamcurlson ball,20stepjumps

Sunday Nov 28, 2021 #

11 AM

orienteering race 1:36:47 intensity: (1:23 @0) + (16:15 @1) + (10:21 @2) + (1:05:02 @3) + (2:49 @4) + (57 @5) **** 4.72 mi (20:30 / mi) +173m 18:25 / mi
ahr:114 max:155 14c shoes: Inov 8 OROC 280

A challenging course on the east side. JUst could not locate on the way into 2, and kept trying to match map to terrain. Of course I should have just gone back, but I didn't want to go back down the steep slope. Ran across trails I did not see, and finally relocated on the stone wall and house to the south. Did it fine off the trail loop, and then the rest were fine, running 4th or 5th splits times.

Saturday Nov 27, 2021 #

12 PM

orienteering 1:17:24 intensity: (3:59 @0) + (16:40 @1) + (7:24 @2) + (49:21 @3) ** 5.63 mi (13:45 / mi) +382m 11:21 / mi
ahr:109 max:136 6c shoes: Inov-8 OROC 340

Pick up controls, 2,3,4,5,7,8.
1 PM

paved running 25:21 intensity: (12 @0) + (4:49 @1) + (6:01 @2) + (13:51 @3) + (28 @4) 1.91 mi (13:16 / mi) +20m 12:51 / mi
ahr:110 max:138 slept:7.4 shoes: Asics

Change shoes and then meet Judy on her run.

Friday Nov 26, 2021 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.2

30situps, 20lifts
1 PM

paved running 1:23:44 [3] 6.01 mi (13:56 / mi) +76m 13:25 / mi
shoes: Asics Nimbus

with Judy, and then a bit more....cloudy and 44F.

Thursday Nov 25, 2021 #

7 AM

paved running 43:48 [3] 3.05 mi (14:22 / mi) +0m 14:22 / mi
shoes: Asics Nimbus

with Judy

Tuesday Nov 23, 2021 #

8 AM

orienteering 41:50 [3] *** 2.62 mi (15:58 / mi) +99m 14:17 / mi
4c shoes: Inov-8 OROC 340

gathering controls while Judy did a colonoscopy. (10,11,12, 13.)

Monday Nov 22, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:147.5lbs

30situps,20pushups,34hamballs,2m/1legstand
1 PM

orienteering 20:52 [2] 1.03 mi (20:15 / mi) +93m 15:49 / mi

Pick up control 1...forgot my O shoes, so was being slow and careful.
Went to Quincy to pick up the CLEAR and CHECK boxes we inadvertently left at the start. This nice hiker picked them up and emailed us.

orienteering 12:58 [2] 0.72 mi (18:00 / mi) +3026m 1:17 / mi
1c

Retrieving control 14. Met Jim P, he was searching for a competitors lost cell phone from Sunday. Some discussion about the new program we use for results, no more OR...

orienteering 17:58 [3] 0.73 mi (24:36 / mi) +63m 19:23 / mi
1c

Run in to #9, the most lonely control of the course.

Sunday Nov 21, 2021 #

trail running 10:00 [3] * 1.0 km (10:00 / km)
1c

and carrying 17lbs of water to the water control.

Saturday Nov 20, 2021 #

1 PM

orienteering 54:39 [3] 2.57 mi (21:16 / mi) +4104m 3:34 / mi

trail running 12:32 [3] 0.78 mi (16:08 / mi) +54m 13:18 / mi

Friday Nov 19, 2021 #

7 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:146.5lbs

Exercises (ballista) 14:00 [1]

Thursday Nov 18, 2021 #

6 AM

rowing machine 10:00 [3] 2.28 mi (4:23 / mi)

Exercises (PT) 14:00 [1]

and 20pushups,24situps,34hamballs
3 PM

paved running 39:41 intensity: (12 @0) + (15:25 @1) + (12:06 @2) + (11:58 @3) 2.77 mi (14:20 / mi) +3883m 2:41 / mi
ahr:102 max:124

with Judy

Tuesday Nov 16, 2021 #

6 AM

paved running 58:47 intensity: (8:51 @0) + (30:16 @1) + (15:58 @2) + (3:42 @3) 4.0 mi (14:41 / mi) +123m 13:24 / mi
ahr:94 max:117

Monday Nov 15, 2021 #

9 AM

paved running 20:21 intensity: (16 @0) + (17 @1) + (48 @2) + (19:00 @3) 1.67 mi (12:11 / mi) +728m 5:11 / mi
ahr:118 max:132 shoes: Asics 1000-5

toward KG

trail running 3:26 intensity: (4 @1) + (25 @2) + (2:57 @3) 0.29 mi (11:50 / mi)
ahr:110 max:115 shoes: Asics 1000-5

On the lit trail

paved running 8:00 intensity: (30 @1) + (43 @2) + (6:47 @3) 0.66 mi (12:12 / mi) +17m 11:17 / mi
ahr:117 max:133

trail running 7:20 intensity: (1:05 @2) + (6:15 @3) 0.58 mi (12:39 / mi) +20m 11:27 / mi
ahr:114 max:124 shoes: Asics 1000-5

On the Gippen trail

paved running 36:06 intensity: (3:34 @1) + (11:40 @2) + (20:52 @3) 2.66 mi (13:34 / mi) +72m 12:31 / mi
ahr:107 max:116 shoes: Asics 1000-5

Wandering on the paths through the apartments.
12 PM

Hiking/walking long 52:00 [1] 3.07 mi (16:56 / mi) +50m 16:07 / mi
shoes: Asics 1000-5

Walk home after Covid test.

Sunday Nov 14, 2021 #

12 PM

trail running long 1:55:09 intensity: (4:57 @0) + (47:57 @1) + (16:07 @2) + (37:37 @3) + (4:31 @4) + (4:00 @5) 8.14 mi (14:09 / mi) +280m 12:47 / mi
ahr:103 max:152 shoes: Asics 1000-5

with Judy then going long, north and east near the English School (Sam teaches there), through the university and south along the river. Climbed the hill and found the Nature Stig and followed it along the top to the Alpine ski area, then turned around .
2 PM

paved running long 8:42 intensity: (13 @1) + (36 @2) + (7:53 @3) 0.67 mi (12:59 / mi) +44m 10:48 / mi
ahr:111 max:126 shoes: Asics 1000-5

Onto paths to connect to trails in Sunnersta.

trail running long 13:34 intensity: (41 @1) + (2:04 @2) + (10:49 @3) 1.05 mi (12:55 / mi) +32m 11:48 / mi
ahr:113 max:124 shoes: Asics 1000-5

Trails home

Saturday Nov 13, 2021 #

Event: Mt Tom
 
9 AM

trail running 1:16:32 intensity: (5:25 @0) + (10:21 @1) + (7:21 @2) + (50:31 @3) + (1:06 @4) + (1:48 @5) 6.36 mi (12:02 / mi) +51m 11:45 / mi
ahr:115 max:156 shoes: Salamon SpeedCross 3

with Judy south on the Gula Stigen, then the red dot loop on my own.

Thursday Nov 11, 2021 #

10 AM

Note

Walk hike downtown Uppsala with Judy.. Went directly to a cafe for a birthday brunch. Took us awhile to get through the menu, only in Swedish. Fisksoppa was delicious, the best I've had. and of course, lots of good bread to go with the pea soup. Wandered around downtown and into Ahlens (department store) What struck me there were brands which I have not seen in the US for decades.
About 8 miles round trip.

Wednesday Nov 10, 2021 #

Exercises (PT) 14:00 [1]

+15pushups,20situps,2m/1legstand
8 AM

paved running 40:56 [3] 2.83 mi (14:29 / mi) +3724m 2:51 / mi

Tuesday Nov 9, 2021 #

11 AM

trail running 1:32:57 intensity: (6:59 @0) + (45:46 @1) + (10:49 @2) + (29:23 @3) 6.86 mi (13:33 / mi) +3m 13:32 / mi
ahr:101 max:133 shoes: Salamon SpeedCross 3

with Judy, around 1C, snow had stopped, but then some rain.

Monday Nov 8, 2021 #

2 PM

trail running 58:41 intensity: (14 @0) + (6:48 @1) + (15:21 @2) + (35:06 @3) + (1:12 @4) 4.0 mi (14:40 / mi) +1m 14:39 / mi
ahr:114 max:143 shoes: Salamon SpeedCross 3

with Judy on the Gula Stigen

Sunday Nov 7, 2021 #

4 AM

orienteering race (Kort) 44:56 intensity: (3 @0) + (42 @1) + (1:19 @2) + (37:41 @3) + (4:36 @4) + (35 @5) **** 2.47 mi (18:12 / mi) +33m 17:28 / mi
ahr:127 max:152 shoes: Inov 8 OROC 280

Interval start short race. No rain but wet woods and 4C. Although 2 vets joined up, I lead into all the controls, (even when I missed) so I was navigating pretty well.

Saturday Nov 6, 2021 #

11 AM

orienteering race (7.2Km.) 1:13:10 intensity: (13 @0) + (5 @1) + (5 @2) + (30:04 @3) + (23:02 @4) + (19:41 @5) **** 5.4 mi (13:33 / mi) +56m 13:07 / mi
ahr:139 max:155 18c shoes: Inov 8 OROC 280

Mass start, for Masters and veterans at 11:45 , everyone to the same first control. A 2 loop butterfly at #6. Without the others I would have been slower. I took some different routes to some of the controls, but every time the other M70s would appear at or near the control, and that helped a lot...I was faster running than the group I was with, so could catch up if I missed a bit, and in the end the last 4 legs were street running, and was able to pull away from the others. A really nice experience with other veterans, plus talking to some folks I haven't seen in awhile.
5th of 15, 7 minutes back.

Friday Nov 5, 2021 #

12 PM

trail running 40:00 [2] 4.0 km (10:00 / km)
shoes: Salamon SpeedCross 3

with Judy at national park. Very wet swamp crossings, but also some amazingly open and lovely woods along eskers. Then a walk with Ella in the carriage so she could snooxe, but she didn't.

Thursday Nov 4, 2021 #

3 PM

paved running 55:17 intensity: (31 @0) + (21:45 @1) + (8:38 @2) + (24:23 @3) 3.78 mi (14:38 / mi) +253m 12:06 / mi
ahr:103 max:122 shoes: Salamon SpeedCross 3

with Judy to the radio tower, on the way down Sam caught us.

trail running tempo (threshold) 24:09 intensity: (15 @1) + (50 @2) + (5:29 @3) + (11:16 @4) + (6:19 @5) 2.36 mi (10:14 / mi) +129m 8:45 / mi
ahr:138 max:151 shoes: Salamon SpeedCross 3

On my own onto the XC trails. Wonderful running, hilly but smooth trails, mostly on the lit trails.

paved running warm up/down 4:43 intensity: (45 @1) + (2:23 @2) + (1:35 @3) 0.35 mi (13:29 / mi)
ahr:104 max:112 shoes: Salamon SpeedCross 3

Finished at the parking area and jog slowly home.

Wednesday Nov 3, 2021 #

2 PM

paved running 17:54 [3] 1.1 mi (16:17 / mi) +55m 14:06 / mi
shoes: Salamon SpeedCross 3

with Judy to Kalhyttan , the sport and fritidsarena near our rental house( in Filipstad) . and onto the roller ski path. It has a 5k roller ski track, quite afew km. of MTB trails, lots of Nordic trails with snow making, disc golf, outdoor gym, and changing rooms, and of course a cafe (I think closed ) .

trail running 12:42 [3] 0.8 mi (15:53 / mi) +58m 12:57 / mi
shoes: Salamon SpeedCross 3

on the MTB trail for a bit

paved running 20:02 [2] 1.41 mi (14:13 / mi) +34m 13:13 / mi
shoes: Salamon SpeedCross 3

Back onto the roller trail and home.

Monday Nov 1, 2021 #

2 PM

Mt Bike 54:52 [2] 9.27 mi (5:55 / mi) +107m 5:43 / mi

Went out on a Mt Bike, as it was over 50F...up the Gula Stigen then over to the river and along the river for awhile, finding some new trails.
3 PM

trail running 40:43 intensity: (55 @0) + (29:17 @1) + (9:31 @2) + (1:00 @3) 2.79 mi (14:36 / mi) +42m 13:57 / mi
ahr:96 max:111 shoes: Asics 1000-5

with Judy on the Gula Stigen
4 PM

paved running 14:57 intensity: (8 @0) + (14:00 @1) + (49 @2) 1.06 mi (14:06 / mi) +23m 13:13 / mi
ahr:94 max:103 shoes: Asics 1000-5

then another way home on bike/ped paths

« Earlier | Later »