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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  paved running25 18:46:00 100.76(11:11) 162.16(6:57) 1807
  trail running9 8:54:08 54.81(9:45) 88.2(6:03) 1390
  rowing machine21 3:41:15 30.34(7:18) 48.83(4:32)
  Nordic Ski-O3 2:29:43 12.24(12:14) 19.7(7:36) 30152c
  track running4 1:34:46 11.09(8:33) 17.85(5:19) 62
  Exercises4 48:00
  nordic skiing1 10:35 0.59(18:01) 0.94(11:12) 1
  Total54 36:24:27 209.83 337.69 356152c
  [1-5]54 35:56:01
averages - sleep:7.9 rhr:38 weight:141.7lbs

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Thursday Mar 31, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:141.5lbs

30situps,40hamballs,2m/quad,45heeldrops
4 PM

paved running warm up/down 20:17 [3] 1.96 mi (10:21 / mi) +44m 9:40 / mi
ahr:111 max:131 shoes: Asics GT-1000

Figuring I would have the place to myself after 5, I slipped onto the NU track.
There were lots of field hockey balls along the fence and under the stands.

track running intervals 5:11 [5] 0.76 mi (6:49 / mi)
ahr:146 max:153 shoes: Asics GT-1000

5:05

track running intervals 6:29 [5] 0.78 mi (8:19 / mi)
ahr:141 max:153 shoes: Asics GT-1000

5:02

track running intervals 7:01 [5] 0.79 mi (8:53 / mi)
ahr:135 max:151 shoes: Asics GT-1000

5:00

track running intervals 8:34 [5] 0.84 mi (10:12 / mi)
ahr:125 max:152 shoes: Asics GT-1000

4:59

paved running warm up/down 23:21 [1] 1.73 mi (13:30 / mi) +44m 12:31 / mi
ahr:102 max:123 shoes: Asics GT-1000

My calf muscles in both legs were cramping most of the way home. Had to take a few walking breaks. Running more on my forefoot was better contrary to what I would have thought.

Wednesday Mar 30, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:8.0 weight:141lbs

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

paved running 33:41 [3] 3.18 mi (10:36 / mi) +11m 10:30 / mi
ahr:106 max:134 shoes: Altra Instinct 1.5

Tuesday Mar 29, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.2 weight:143lbs

30?,40hamballs, 60heeldrops
4 PM

paved running 18:04 [0] 1.87 mi (9:40 / mi) +38m 9:06 / mi
ahr:120 max:138

trail running tempo 31:03 [4] 3.96 mi (7:50 / mi) +86m 7:21 / mi
ahr:143 max:147 shoes: Asics GT-1000

track running intervals 14:59 [5] 1.5 mi (9:59 / mi) +55m 8:58 / mi
ahr:124 max:147 shoes: Asics GT-1000

6x200,

paved running 21:21 [3] 1.88 mi (11:23 / mi) +46m 10:35 / mi
ahr:124 max:153

Monday Mar 28, 2016 #

4 PM

rowing machine 10:22 [0] 0.04 mi (4:33:30 / mi)
ahr:124 max:140

paved running 42:00 [3] 4.05 mi (10:22 / mi) +74m 9:49 / mi
ahr:94 max:120 shoes: Altra Instinct 1.5

Saturday Mar 26, 2016 #

12 PM

paved running warm up/down 50:06 [2] 3.64 mi (13:47 / mi) +113m 12:34 / mi
ahr:88 max:117 shoes: Asics GT-1000

trail running tempo 37:51 [4] 4.89 mi (7:44 / mi) +110m 7:14 / mi
ahr:142 max:150 shoes: Asics GT-1000

Went hard for 5K, after stopping to hike my sleeves up, the sun was coming out, legs were really tired.

paved running warm up/down 24:01 [3] 2.27 mi (10:35 / mi) +28m 10:11 / mi
ahr:114 max:125 shoes: Asics GT-1000

Really tired on the way home, going fast for the first 5 K really took it out of me.
Followed up with some wood cutting to get the complete body fatigue.

Relaxed with our newest depressing Swedish show, 30 degrees.

Friday Mar 25, 2016 #

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

25situps,20hamballs,45heeldrops,2m/quad
4 PM

paved running 37:38 [2] 2.74 mi (13:44 / mi) +64m 12:49 / mi
ahr:100 max:151 shoes: Altra Instinct 1.5

Thursday Mar 24, 2016 #

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

30abs,30/30hamballs, 50heeldrops,2m/quad

Exercises (Ballista routine) 12:00 [1]

4 PM

paved running 44:59 [3] 4.3 mi (10:28 / mi) +96m 9:47 / mi
ahr:119 max:165 shoes: Altra Instinct 1.5

Wednesday Mar 23, 2016 #

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

25?,30hamballs,40heeldrops,2m/quad
12 PM

paved running warm up/down 24:52 [3] 1.93 mi (12:53 / mi) +44m 12:02 / mi
ahr:136 max:165 shoes: Asics GT-1000

Run to NU track. Unfortunately the track guards were about, so rather than incur their wrath once again...

paved running warm up/down 24:52 [3] 2.33 mi (10:40 / mi) +13m 10:29 / mi
ahr:113 max:121 shoes: Asics GT-1000

run to DHS track...deserted.

track running intervals 5:16 [5] 0.78 mi (6:46 / mi) +1m 6:44 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 5:14 [5] 0.79 mi (6:39 / mi) +2m 6:35 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 4:59 [5] 0.78 mi (6:21 / mi) +1m 6:19 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 5:05 [5] 0.78 mi (6:31 / mi) +3m 6:26 / mi
ahr:144 max:151 shoes: Asics GT-1000

paved running warm up/down 12:36 [2] 1.1 mi (11:28 / mi) +6m 11:16 / mi
ahr:109 max:118 shoes: Asics GT-1000

Tuesday Mar 22, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142.5lbs

25?,40hamballs,50heeldrops,2m/quad
4 PM

paved running (uphill strides) 1:01:04 [3] 5.85 mi (10:26 / mi) +106m 9:53 / mi
ahr:124 max:167 shoes: Asics GT-1000

Monday Mar 21, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:40 slept:9.0 weight:142lbs

20?, 20/20hamballs,30/30heeldrops
5 PM

paved running 31:24 [3] 2.97 mi (10:34 / mi) +69m 9:52 / mi
ahr:117 max:143 shoes: Asics GT-1000

Sunday Mar 20, 2016 #

8 AM

trail running long 2:28:27 [3] 13.19 mi (11:15 / mi) +447m 10:11 / mi
ahr:116 max:153 shoes: Columbia Master Fly

with the TARC beginners group and then kept going to get 13 miles.
12 PM

paved running 24:40 [1] 2.04 mi (12:06 / mi) +25m 11:39 / mi
ahr:110 max:127 shoes: Asics GT-1000

Went out to meet Jude

Saturday Mar 19, 2016 #

2 PM

paved running 1:00:17 [3] 4.97 mi (12:07 / mi) +50m 11:45 / mi
ahr:96 max:134 shoes: Altra Instinct 1.5

Friday Mar 18, 2016 #

12 PM

paved running 36:11 [2] 2.59 mi (13:57 / mi) +37m 13:22 / mi
ahr:92 max:146 shoes: Asics GT-1000

4 PM

Exercises (Ballista routine) 12:00 [3]

Thursday Mar 17, 2016 #

rowing machine 10:00 [3] 2.37 km (4:13 / km)
slept:7.0

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

paved running warm up/down 17:43 [3] 1.75 mi (10:08 / mi) +39m 9:28 / mi
ahr:108 max:144 shoes: Asics GT-1000

trail running tempo 35:32 [4] 4.47 mi (7:57 / mi) +41m 7:43 / mi
ahr:141 max:144 shoes: Asics GT-1000

paved running warm up/down 27:11 [2] 2.49 mi (10:55 / mi) +4m 10:52 / mi
ahr:112 max:135 shoes: Asics GT-1000

Calf was OK. I see how it is tomorrow.

Wednesday Mar 16, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.0 weight:141lbs

20?,25/20hamballs,50heeldrops,2m/quad.
Rt upper calf very sore this morning.
3 PM

paved running 35:42 [2] 3.36 mi (10:37 / mi) +73m 9:57 / mi
shoes: Asics GT-1000

Tuesday Mar 15, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0 weight:141.5lbs

20,45hamballs,50heeldrops,2m/quad
2 PM

paved running long 22:21 [3] 2.08 mi (10:46 / mi) +70m 9:45 / mi
ahr:113 max:145 shoes: Asics GT-1000

trail running long 32:19 [3] 3.01 mi (10:43 / mi) +16m 10:33 / mi
ahr:115 max:138 shoes: Asics GT-1000

paved running long 11:56 [3] 1.12 mi (10:42 / mi) +41m 9:36 / mi
ahr:118 max:141 shoes: Asics GT-1000

trail running long 4:41 [3] 0.32 mi (14:52 / mi) +4m 14:18 / mi
ahr:97 max:118 shoes: Asics GT-1000

paved running long 9:13 [3] 0.86 mi (10:40 / mi) +14m 10:10 / mi
ahr:111 max:131 shoes: Asics GT-1000

trail running long 28:07 [3] 2.57 mi (10:55 / mi) +124m 9:30 / mi
ahr:114 max:132 shoes: Asics GT-1000

paved running long 20:31 [2] 1.93 mi (10:38 / mi) +35m 10:04 / mi
ahr:113 max:125 shoes: Asics GT-1000

Monday Mar 14, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:39 slept:9.0 weight:142.5lbs

20, 40hamballs,50heeldrops,2m/quad
4 PM

paved running 51:40 [2] 4.68 mi (11:02 / mi) +98m 10:22 / mi
ahr:108 max:125 shoes: Altra Instinct 1.5

Sunday Mar 13, 2016 #

10 AM

Nordic Ski-O race (Middle) 50:09 [3] **** 4.0 mi (12:32 / mi) +50m 12:04 / mi
ahr:97 max:153 17c shoes: Atomic RS10

I was determined to get a better start today and lined up on the front line, but was still fumbling with the map at the "GO", and then the mapped ripped. Was so flummoxed I misread the field we were in and was near last at the first control. I noticed the air punch didn't seem to be flashing and started inserting it in the epunch box when I could, although many times I just could not easily stop to do so. I figured maybe the cold was interfering with operation, which makes no sense as the temps were above freezing.
At the finish Ed wondered if I had done the whole course, I had, but apparently the radio in my epunch had not turned on at the start.
Thankfully the jury granted my protest and I was not DQ'd.

Saturday Mar 12, 2016 #

10 AM

nordic skiing warm up/down 10:35 [3] **** 0.59 mi (18:01 / mi) +1m 17:56 / mi
ahr:85 max:110 shoes: Atomic RS10

Nordic Ski-O race (Long) 1:00:41 [3] **** 6.24 mi (9:44 / mi) +195m 8:52 / mi
ahr:126 max:151 17c shoes: Atomic RS10

I enjoyed this race the most, the map reading is a bit easier, although I made it more difficult by forgetting my magnifier glasses. Ernst caught me at 4, and I lured him into a poor route choice to 5. An interesting and challenging course which I enjoyed skiing.

Friday Mar 11, 2016 #

2 PM

Nordic Ski-O race (Sprint) 38:53 [3] **** 2.0 mi (19:25 / mi) +56m 17:52 / mi
ahr:98 max:146 18c shoes: Atomic RS10

Thursday Mar 10, 2016 #

10 AM

paved running 27:49 [2] 2.58 mi (10:47 / mi) +20m 10:32 / mi
rhr:38 slept:7.5 weight:141.5lbs shoes: Altra Instinct 1.5

Wednesday Mar 9, 2016 #

8 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:39 slept:6.5

20situps,10lifts,20hamballs, 30heeldrops,2m/quad
3 PM

paved running 21:19 [3] 1.95 mi (10:55 / mi) +45m 10:11 / mi
ahr:109 max:124

track running intervals 31:58 [4] 3.29 mi (9:43 / mi)
ahr:127 max:148 shoes: Asics GT-1000

paved running 20:29 [2] 1.71 mi (12:00 / mi) +19m 11:36 / mi
ahr:104 max:119

Tuesday Mar 8, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:6.5 weight:139.5lbs

30abs,40/30hamballs,50/30heeldrops.20lifts,2m/quad
4 PM

paved running 33:59 [3] 3.14 mi (10:49 / mi) +59m 10:14 / mi
ahr:113 max:155

trail running 24:50 [3] 2.31 mi (10:45 / mi) +41m 10:11 / mi
ahr:117 max:148 shoes: Asics GT-1000

paved running 17:34 [3] 1.65 mi (10:38 / mi) +23m 10:12 / mi
ahr:109 max:127

Monday Mar 7, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.2 weight:140.5lbs

30abs,20hamballs,30heeldrops,15lifts,2m/quad
10 AM

paved running 23:36 [1] 1.66 mi (14:11 / mi) +19m 13:42 / mi
ahr:84 max:93 shoes: Altra Instinct 1.5

with Jude
12 PM

trail running long 1:30:53 [3] 9.52 mi (9:33 / mi) +426m 8:23 / mi
ahr:130 max:149 shoes: Columbia Master Fly

Foxtrot 10 miler race course.

Sunday Mar 6, 2016 #

Exercises (Ballista routine) 12:00 [3]

2 PM

paved running 37:44 [2] 2.96 mi (12:45 / mi) +71m 11:52 / mi
ahr:94 max:114 shoes: Asics GT-1000

with Jude

Saturday Mar 5, 2016 #

12 PM

paved running 55:43 [3] 5.7 mi (9:47 / mi) +69m 9:25 / mi
ahr:122 max:152 shoes: Asics GT-1000

A run before the birthday party.

Friday Mar 4, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:141lbs

30abs,15lifts,25/25hamballs,2m/quad,50heeldrops
3 PM

paved running intervals 1:04:19 [4] 6.39 mi (10:04 / mi) +160m 9:20 / mi
ahr:119 max:151 shoes: Asics GT-1000

Scheduled for 16x200 today, but just too cold and not sure how the calf would hold up for that, put that off to Tuesday which looks nice and warm. Instead went for something different, some intervals at what I hoped would be I pace (~150bpm), done in fartlek fashion. Did them up hills to push the HR higher.

Wish I could justify flying to CA for the SML champs, I really enjoy that format.

Thursday Mar 3, 2016 #

8 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:38 slept:7.5 weight:142lbs

25abs,60heeldrops,15lifts,25/25hamballs,2m/quadstretch
4 PM

trail running 1:04:19 [3] 6.07 mi (10:36 / mi) +45m 10:21 / mi
ahr:116 max:128 shoes: Columbia Master Fly

Had to drive to pick up tire and wheel at repair, so went for a run in someplace different since ai was in the car anyway. Worked out to just the right time and distance, but some dicey running in the traffic crossing I95. Wish the traffic engineers here would consider something other than cars in their designs..

Wednesday Mar 2, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:142lbs

40situps.45heeldrops
1 PM

Exercises (Ballista Routine) 12:00 [3]

5 PM

rowing machine 20:53 [3] 5.0 km (4:11 / km)

8 PM

Note

Rolled my calf and hamsting knot (Rt) for awhile.

Tuesday Mar 1, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:36 slept:8.0 weight:143lbs (injured)

40situps,10lifts,40heeldrops,backplank,1m/quad
3 PM

paved running warm up/down 17:59 [3] 1.75 mi (10:17 / mi) +39m 9:37 / mi
ahr:131 max:158 shoes: Asics GT-1000

Feeling too tired to get out, but tomorrow's weather looks poor. Had some trouble getting my HR up for the tempo pace, which is typical if one is not rested enough. Eventually the HR came up, and the pace was about right so I kept at it.

trail running tempo 36:06 [4] 4.49 mi (8:02 / mi) +50m 7:46 / mi
ahr:138 max:144 shoes: Asics GT-1000

I was a bit leery as to how the calf would hold up, but it never bothered me.
One forced stop for an American dog.

paved running warm up/down 17:48 [2] 1.62 mi (11:00 / mi) +1m 10:59 / mi
ahr:109 max:120 shoes: Asics GT-1000

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