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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  paved running17 13:31:05 68.25(11:53) 109.83(7:23) 1115
  trail running3 2:59:44 16.45(10:56) 26.47(6:47) 318
  rowing machine14 2:17:00 19.26(7:07) 30.99(4:25)
  nordic skiing2 2:12:02 10.27(12:51) 16.53(7:59) 172
  orienteering2 1:53:49 6.1(18:40) 9.82(11:36) 247
  Road bike2 1:44:04 20.04(5:12) 32.25(3:14) 146
  Exercises1 20:00
  Total41 24:57:44 140.36 225.89 1998
  [1-5]41 22:11:55
averages - sleep:7.5 rhr:41 weight:144.1lbs

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Monday Dec 31, 2012 #

11 AM

nordic skiing 34:11 intensity: (3:12 @0) + (21:19 @1) + (9:40 @2) 2.39 mi (14:17 / mi) +27m 13:48 / mi
ahr:105 max:126 rhr:40 slept:7.0 weight:147lbs shoes: Trak 1000 waxless

Dropped off Sam and Ross at the trail on Blue Hill, then drove over to the golf course for an easy ski. 75% easy trail breaking, and found some decent tracks to go a little faster.

Sunday Dec 30, 2012 #

2 PM

nordic skiing 1:37:51 intensity: (9:57 @0) + (34:51 @1) + (52:39 @2) + (24 @3) 7.88 mi (12:25 / mi) +145m 11:45 / mi
ahr:109 max:131 shoes: Fisher Sport crown (NWax)

It snowed enough to ski locally, amazing, there is hope yet for winter.
C • GBFSP 2

Saturday Dec 29, 2012 #

11 AM

paved running 56:05 intensity: (15:54 @0) + (34:15 @1) + (5:37 @2) + (19 @3) 4.26 mi (13:10 / mi) +104m 12:14 / mi
ahr:93 max:141 weight:147lbs shoes: Asics 1140

With Jude before the snow.

Friday Dec 28, 2012 #

10 AM

trail running 1:19:14 intensity: (7:30 @0) + (15:59 @1) + (52:34 @2) + (3:11 @3) 7.02 mi (11:17 / mi) +182m 10:27 / mi
ahr:116 max:136 rhr:42 slept:7.7 weight:147lbs shoes: Salamon SpeedCross 3

Sam and Ross and lots of conversation.

Thursday Dec 27, 2012 #

3 PM

paved running 34:07 intensity: (32 @1) + (23:39 @2) + (5:45 @3) + (4:11 @4) 3.12 mi (10:56 / mi) +1m 10:55 / mi
ahr:127 max:165 shoes: Asics 1140

Easy

Wednesday Dec 26, 2012 #

11 AM

paved running 1:13:16 [2] 6.23 mi (11:46 / mi) +81m 11:18 / mi
shoes: Asics 1140

With Jude and myself.

Tuesday Dec 25, 2012 #

8 AM

paved running 41:41 [1] 3.29 mi (12:40 / mi) +32m 12:18 / mi
shoes: Asics 1150

With Sam, Hill and Jude.

Monday Dec 24, 2012 #

9 AM

paved running 36:55 intensity: (8:14 @0) + (5:56 @1) + (16:11 @2) + (2:53 @3) + (2:42 @4) + (59 @5) 3.61 mi (10:14 / mi) +49m 9:49 / mi
ahr:122 max:177 shoes: Asics 1150

Sunday Dec 23, 2012 #

8 AM

paved running 54:09 intensity: (7:42 @0) + (56 @1) + (32:42 @2) + (9:52 @3) + (2:46 @4) + (11 @5) 5.36 mi (10:06 / mi) +106m 9:31 / mi
ahr:126 max:166 shoes: Asics 1150

With Sam, Hill & Ross.
C • God Jul 1
3 PM

paved running 36:00 intensity: (18 @0) + (20:55 @1) + (1:40 @2) + (2:06 @3) + (8:48 @4) + (2:13 @5) 2.49 mi (14:28 / mi) +66m 13:22 / mi
ahr:122 max:175 shoes: Asics 1140

With Jude.

Saturday Dec 22, 2012 #

3 PM

paved running 49:50 intensity: (16:01 @0) + (16:17 @1) + (9:38 @2) + (1:39 @3) + (5:49 @4) + (26 @5) 4.09 mi (12:10 / mi) +72m 11:32 / mi
ahr:119 max:168 shoes: Asics 1150

Friday Dec 21, 2012 #

8 AM

rowing machine (35abs,20lifts,20/40toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:41 slept:8.5 weight:143lbs

Thursday Dec 20, 2012 #

8 AM

rowing machine (17abs,bplank,30toes) 10:00 [2] 2.25 km (4:27 / km)
slept:8.25 weight:144lbs

Wednesday Dec 19, 2012 #

7 AM

rowing machine (35abs,blank,20lfts,15/45t) 10:00 [3] 2.26 km (4:25 / km)

12 PM

Road bike 48:00 [2] 8.28 mi (5:48 / mi) +53m 5:41 / mi
shoes: Ross Signature 290S

Errands

Tuesday Dec 18, 2012 #

8 AM

rowing machine (35abs,bplank,20lft,60toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:42 slept:8.0 weight:145lbs

11 AM

paved running 57:57 intensity: (1:46 @0) + (17:56 @1) + (28:43 @2) + (5:36 @3) + (3:56 @4) 5.14 mi (11:16 / mi) +82m 10:44 / mi
ahr:114 max:150

Monday Dec 17, 2012 #

8 AM

rowing machine (30abs,15lft,60toes) 10:00 [2] 2.29 km (4:22 / km)
rhr:40 slept:7.5 weight:145lbs

Too much party food.......

Sunday Dec 16, 2012 #

9 AM

trail running 1:25:30 intensity: (3:26 @1) + (15:02 @2) + (53:34 @3) + (4:32 @4) + (8:56 @5) 8.49 mi (10:04 / mi) +136m 9:35 / mi
ahr:139 max:174 shoes: New Balance Trail

With Giovanni leading, an exploration of Wompatuck.
A lot faster running than I have done lately, so a bit tired afterwards.
The guys flew over the rocks for the last bit of trail, couldn't keep up.
C • Wompatuck 7

Saturday Dec 15, 2012 #

3 PM

paved running 1:01:01 intensity: (8:11 @0) + (45:41 @1) + (1:36 @2) + (3:37 @3) + (1:56 @4) 4.55 mi (13:25 / mi) +71m 12:47 / mi
ahr:101 max:152 shoes: Asics 1140

With Jude. Swung by town for a rumored Xmas tree vendor, but they were gone.
C • Xmas Tree Vendors 3

Friday Dec 14, 2012 #

Note

The main reason I eat very little meat, and have not since my Mom read about this in the 60's..
http://www.organicconsumers.org/articles/article_2...
http://m.guardiannews.com/science/2012/sep/19/scie...

Thanks Mom.
7 AM

rowing machine (30abs,bplank) 10:00 [3] 2.3 km (4:21 / km)
rhr:42 slept:6.0 weight:140lbs

Thursday Dec 13, 2012 #

7 AM

rowing machine (35abs,bplank,45toes) 10:00 [3] 2.22 km (4:30 / km)
slept:6.0 weight:140lbs

Wednesday Dec 12, 2012 #

Note

NEC concert.
Rachmaninoff piano by a fellow with a very long name,
Tsotne Tsotskhalashvili, an intense fellow from Tbilisi, Georgia.
Fabulous piano playing.

JP Licks, Cranberry white chocolate cookie dough and pumpkin.
8 AM

rowing machine 7:00 [3] 1.6 km (4:22 / km)

3 PM

paved running 38:35 intensity: (6:57 @0) + (1:49 @1) + (28:03 @2) + (1:46 @3) 3.96 mi (9:45 / mi) +43m 9:26 / mi
ahr:121 max:146 shoes: Asics 1150

Making the hamstrings a little sore. Not use to this pace.

Tuesday Dec 11, 2012 #

8 AM

rowing machine (15 lfts,60toes) 10:00 [3] 2.32 km (4:19 / km)
rhr:42 slept:7.0 weight:144lbs

Monday Dec 10, 2012 #

8 AM

rowing machine (30ab,bplank,15lfts,50toes) 10:00 [3] 2.3 km (4:21 / km)
weight:147lbs

3 PM

Road bike 56:04 [3] 11.76 mi (4:46 / mi) +93m 4:39 / mi
shoes: Ross Signature 290S

Sunday Dec 9, 2012 #

Exercises 20:00 [3]
slept:8.0 weight:144.8lbs

Rhonda yoga (I actually know some of the positions by now)
rinoxfit 002
and then some cross fit, burpees, hill climbers, squats or something.
rinoxfit 004
G from DeWeese scale.
8 AM

trail running 15:00 [1] 1.5 km (10:00 / km)
shoes: Asics 1140

Three L'Hospital loops between crossfit stuff.

Saturday Dec 8, 2012 #

Event: Attackpoint 3k Time Trial
 
Event: RHINO 5
 
5 PM

orienteering race (Night) 1:05:49 intensity: (11:34 @0) + (25:21 @1) + (21:10 @2) + (5:52 @3) + (1:44 @4) + (8 @5) 3.47 mi (18:58 / mi) +121m 17:07 / mi
ahr:108 max:168 shoes: Inov8 OROC 350

Took fore ever to find one,I actually spotted it once but my light showed it so brightly that I thought it was a concrete garage with a light outside!
Took a little longer going to seven to point Jude in the right direction.
Jogging afterwards to find Judy as her light was dimming.

RHINO - Splits

Friday Dec 7, 2012 #

8 AM

rowing machine (35ab,17lift,60toes) 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:142lbs

11 AM

paved running 28:52 intensity: (4:47 @0) + (18 @1) + (13:53 @2) + (9:44 @3) + (10 @4) 3.07 mi (9:24 / mi) +17m 9:15 / mi
ahr:125 max:152 shoes: Asics 1150

Thursday Dec 6, 2012 #

10 AM

paved running 52:36 intensity: (23:12 @0) + (27:39 @1) + (1:45 @2) 4.05 mi (12:59 / mi) +71m 12:19 / mi
ahr:94 max:122 shoes: Asics 1140

7 PM

orienteering (Night) 48:00 intensity: (5:00 @0) + (17:37 @1) + (16:05 @2) + (4:14 @3) + (4:56 @4) + (8 @5) 2.63 mi (18:15 / mi) +126m 15:53 / mi
ahr:113 max:166 shoes: Inov8 OROC 350

Course by Anna. I started on Map 2, got me a good warmup and the right amount of time in the woods. With no leaves and the bright light, the controls showed themselves well before I could identify the feature. One error when I turned the wrong way at the base of a cliff and relocated off some nearby boulders.

Wednesday Dec 5, 2012 #

rowing machine (35abs,bplank,15lfts,15/45) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 weight:143lbs

8 PM

Note

The first NEC concert we have gotten to this season, celebrating Jude's completion of her presentation on Finding Purpose and Meaning in Later Life".
Sibelius and Ives, liked the Finn, not much of the American except for one which was remenicent of Copland.
JPLicks sundae afterward, molasses ginger and pumpkin cheescake...

Tuesday Dec 4, 2012 #

8 AM

rowing machine (35abs,bplank,60toes,17lft) 10:00 [2] 2.2 km (4:33 / km)
rhr:39 slept:8.0 weight:142.5lbs

2 PM

paved running 53:07 intensity: (9:17 @0) + (36:54 @1) + (6:04 @2) + (52 @3) 4.23 mi (12:34 / mi) +99m 11:43 / mi
ahr:101 max:139 shoes: Asics 1140

With Jude and Hill.

Monday Dec 3, 2012 #

8 AM

rowing machine (35abs,bplk,60toes,15lfts) 10:00 [2] 2.25 km (4:27 / km)
rhr:40 slept:8.0 weight:144lbs

11 AM

paved running 48:06 intensity: (6:58 @0) + (29:44 @1) + (4:15 @2) + (4:07 @3) + (3:02 @4) 4.01 mi (12:00 / mi) +78m 11:19 / mi
ahr:109 max:163 shoes: Asics 1140

A CR/PR for the Hillary-Judy-Jeff team.

Sunday Dec 2, 2012 #

7 AM

paved running 37:53 intensity: (19:19 @0) + (12:55 @1) + (52 @2) + (1:20 @3) + (3:27 @4) 2.74 mi (13:49 / mi) +59m 12:57 / mi
ahr:105 max:165

Early run with Jude before the annual trip to Faneuil Hall and Regina's Pizza.

Saturday Dec 1, 2012 #

2 PM

paved running 50:55 intensity: (38:34 @1) + (3:02 @2) + (4:26 @3) + (4:49 @4) + (4 @5) 4.05 mi (12:35 / mi) +84m 11:49 / mi
ahr:106 max:166 shoes: Asics 1140

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