Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	paved running	18	14:27:56	74.07	(11:43)	119.21	(7:17)	1306
	orienteering	7	9:07:06	34.58	(15:49)	55.65	(9:50)	1592	22 /	71c	30%
	trail running	7	5:15:43	31.32	(10:05)	50.4	(6:16)	1448
	rowing machine	16	2:40:00	22.79	(7:01)	36.68	(4:22)
	Road bike	1	1:16:06	15.59	(4:53)	25.09	(3:02)	211
	track running	2	51:45	5.39	(9:36)	8.67	(5:58)	30
	Exercises	3	36:00
	Total	48	34:14:36	183.74		295.7		4587	22 /	71c	30%
	[1-5]	47	33:09:38
averages - sleep:8.1 rhr:38 weight:143.2lbs

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Tuesday May 31, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:143.5lbs

30jacknifes,60heeldrops,2m/quadstretch

11 AM

trail running (Skyline One) 1:07:29 [4] 6.71 mi (10:03 / mi) +414m 8:26 / mi
ahr:137 max:152 shoes: Columbia Master Fly

Going a bit easy on the last two big hills, just fast enough to get in some good training, without overdoing it, I hope.
Took in the views and breezes atop Buck Hill for a minute or so, quite a lovely day really, and no passing planes overhead, must have been coming in over Everett today.
Can't wait 'til Sam gets here this evening, Thai food then a mini vacation in NW CT.

Monday May 30, 2016 #

2 PM

paved running 55:48 [1] 4.06 mi (13:46 / mi) +74m 13:01 / mi
shoes: Altra Instinct 1.5

Getting a run in before the block party with Jude.

Sunday May 29, 2016 #

10 AM

Road bike 1:16:06 [2] 15.59 mi (4:53 / mi) +211m 4:41 / mi
shoes: Austro-Daimler Vent Noir

with Jude, roaming through some ritzy enclaves in Westwood.....

Saturday May 28, 2016 #

Event: NEOC: Lincoln Woods

11 AM

orienteering race 1:21:34 [3] *** 5.35 mi (15:15 / mi) +260m 13:15 / mi
ahr:120 max:138 18c shoes: Inov8 OROC 350

HAd an OK run, despite not being able to read the map as the black overwhelmed the printing and I could not pick out any details in rocky areas. Did a 180 out of 2, haven't done that in many years, blew 6-7 minutes going the wrong way and getting back.
Apparently it was a record setting hot day, I didn't notice other than taking a drink at the water stop and filling up at the finish, and munching down the cheesy popped corn.

Red - Splits

Friday May 27, 2016 #

10 AM

paved running warm up/down 16:06 [3] 1.48 mi (10:51 / mi) +8m 10:40 / mi
ahr:104 max:117 shoes: Asics GT-1000

track running intervals 27:13 [5] 2.81 mi (9:41 / mi) +1m 9:41 / mi
ahr:128 max:156 shoes: Asics GT-1000

3x(200,200,400)
I was waffling on getting out to the track, too hot, too tired...just excuses though. Was most worried about a sunburned scalp, so wore a hat.
And it feels so good to get it done, and although I was holding back a bit in deference to the warm weather, I went reasonably quickly.

Note: Artificial Turf infields a way hotter than grass.

paved running warm up/down 14:49 [2] 1.33 mi (11:07 / mi) +6m 10:58 / mi
ahr:116 max:122 shoes: Asics GT-1000

Thursday May 26, 2016 #

Event: CSU Peter's Hill

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

30situps,40heeldrops,

10 AM

orienteering 1:37:27 [2] 5.59 mi (17:25 / mi) +348m 14:36 / mi
ahr:107 max:138 shoes: Vintage VJ

with Hill

Wednesday May 25, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:143lbs

30jacknifes,60heeldrops,44hamballs

Tuesday May 24, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:9.5 weight:143lbs

30situps,20hamballs,40heeldrops

12 PM

paved running long 14:07 [3] 1.2 mi (11:44 / mi) +30m 10:53 / mi
ahr:113 max:143 shoes: Asics GT-1000

trail running long 1:03:26 [3] 6.52 mi (9:44 / mi) +163m 9:02 / mi
ahr:118 max:137 shoes: Asics GT-1000

paved running long 17:06 [2] 1.71 mi (9:59 / mi) +40m 9:19 / mi
ahr:115 max:128 shoes: Asics GT-1000

Monday May 23, 2016 #

Exercises (Ballista routine) 12:00 [3]
slept:8.0

10 AM

paved running 37:27 [1] 2.76 mi (13:34 / mi) +63m 12:40 / mi
shoes: Altra Instinct 1.5

7 PM

paved running 28:32 [2] 2.7 mi (10:35 / mi) +21m 10:20 / mi
ahr:100 max:115 shoes: Altra Instinct 1.5

Sunday May 22, 2016 #

Event: NEOC: Mount Misery

10 AM

trail running warm up/down 2:29 [0] 0.22 mi (11:29 / mi) +2m 11:10 / mi

orienteering race 39:33 [3] *** 3.0 mi (13:11 / mi) +92m 12:02 / mi
ahr:126 max:138 16c shoes: Icebug Celeritas

I went with the intention of running without hesitating, reading ahead and planning direction and attacks on the move. Not running all out, but it is fairly easy to map read on the run here as the forest is open for the most part and there is no rock underfoot.
Quite a few competitors on Green far ahead of me, which I was surprised at, although I did lose time on 3 controls.

trail running warm up/down 7:13 [0] 0.52 mi (13:52 / mi) +1m 13:47 / mi
ahr:99 max:113

orienteering race 25:53 [4] *** 2.17 mi (11:56 / mi) +76m 10:45 / mi
ahr:130 max:148 14c shoes: Icebug Celeritas

Tried a few different routes as many of the legs were the same as green.

Brown - Splits

Green - Splits

Saturday May 21, 2016 #

Exercises (Ballista routine) 12:00 [2]
slept:6.5

4 PM

paved running 55:16 [0] 4.06 mi (13:36 / mi) +75m 12:52 / mi

Friday May 20, 2016 #

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

30jacknifes,40hamballs,60heeldrops,2m/quad

12 PM

trail running (skyline 1) 1:05:32 [4] 6.72 mi (9:45 / mi) +402m 8:13 / mi
ahr:138 max:163 shoes: Saucony Kinvara TR

Left knee acting up, but went away, left heel tendons sore. all in all left leg is getting beat up. Right used to be the annoyance, but , things change, or migrate.
Getting warmer, and got sweaty, but it will get worse, quite dry really.
Continue to be amazed at the number of others out, mostly on the Skyline.

Thursday May 19, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:143.5lbs

35situps,60heeldrops,40hamballs,2m/quad

3 PM

paved running 41:04 [3] 4.28 mi (9:35 / mi) +72m 9:07 / mi
ahr:122 max:167 shoes: Altra Instinct 1.5

Wednesday May 18, 2016 #

8 AM

rowing machine 10:00 [3] 2.1 km (4:46 / km)

30abs, 44hamballs, 2m/quad,35/35heeldrops.
Rt hip sore, quads stiff, feeling lower back, got a good workout yesterday. Must do more Ballista routine to strengthen hips and back.

10 AM

orienteering 42:47 [2] 1.99 mi (21:30 / mi) +34m 20:25 / mi
ahr:80 max:153 shoes: Vintage VJ

With Hill in NTF. Extra trails make it a bit more confusing/

Tuesday May 17, 2016 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5

30jacknifes,45heeldrops,40hamballs,2m/quad

12 PM

paved running warm up/down 16:34 [3] 1.49 mi (11:07 / mi) +51m 10:03 / mi
ahr:138 max:166 shoes: Asics GT-1000

track running 24:32 [5] 2.58 mi (9:31 / mi) +29m 9:11 / mi
ahr:132 max:153 shoes: Asics GT-1000

12x200 at DHS.
Around the 3rd lap, a class came onto the track. I thought they would be doing a run, or some game on the infield, but then I noticed they had these little boats and they were sailing or somehow powering them down a flooded pair of gutters.
Unfortunalely they left before I finished so I never saw exactly what they were up to.

paved running warm up/down 15:57 [2] 1.48 mi (10:47 / mi) +37m 10:01 / mi
ahr:112 max:122 shoes: Asics GT-1000

Monday May 16, 2016 #

11 AM

orienteering 1:18:39 [2] 3.7 mi (21:15 / mi) +237m 17:44 / mi
ahr:91 max:156 shoes: Vintage VJ

Memory O with Hill.
The Vintage VJ have a thin sole, I feel the stones.

Sunday May 15, 2016 #

Event: WCOC Sessions Woods

12 PM

paved running 54:36 [1] 4.07 mi (13:24 / mi) +116m 12:19 / mi
ahr:89 max:130 shoes: Altra Instinct 1.5

Saturday May 14, 2016 #

Event: Tiomila 2016

Event: Boojum Rock

12 PM

paved running 1:19:04 [2] 6.31 mi (12:31 / mi) +113m 11:52 / mi
ahr:95 max:124 shoes: Altra Instinct 1.5

Friday May 13, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

35situps,20/20hamballs,30/30heeldrops,2m/quad

4 PM

paved running 28:28 [2] 2.64 mi (10:46 / mi) +19m 10:32 / mi
ahr:102 max:115 shoes: Asics GT-1000

Thursday May 12, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.2 weight:143.5lbs

30jacknifes,50heeldrops,2m/quad

1 PM

trail running (skyline one) 1:12:56 [3] 6.71 mi (10:52 / mi) +412m 9:08 / mi
ahr:134 max:166 shoes: Columbia Master Fly

Very tired legs, a bit of throat soreness.

Wednesday May 11, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:142.5lbs

35abs,40hamballs,30/30heeldrops,2m/quad

4 PM

paved running 35:38 [2] 3.38 mi (10:33 / mi) +39m 10:11 / mi
shoes: Altra Instinct 1.5

Short run while cooking dinner for the BOD meeting.

Tuesday May 10, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30jacknifes,50heeldrops,2m/quad

5 PM

paved running 57:45 [3] 5.42 mi (10:40 / mi) +87m 10:09 / mi
ahr:108 max:126 shoes: Altra Instinct 1.5

Monday May 9, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:7.5 weight:145lbs

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

10 AM

paved running 55:56 [1] 4.07 mi (13:44 / mi) +73m 13:00 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday May 8, 2016 #

Event: Billygoat 2016

11 AM

orienteering race (Billygoat) 1:58:00 [4] *** 7.97 mi (14:48 / mi) +226m 13:36 / mi
ahr:128 max:156 spiked:22/23c shoes: Icebug Celeritas

C • Performance 5

Billygoat - Splits

Saturday May 7, 2016 #

Event: 2016 Ontario Orienteering Championships

Event: NEOC: Beaver Brook North

Friday May 6, 2016 #

rowing machine 10:00 [3] 2.41 km (4:09 / km)
rhr:38 slept:9.0

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

12 PM

paved running 18:04 [3] 1.64 mi (11:01 / mi) +47m 10:07 / mi
ahr:125 max:159 shoes: Asics GT-1000

trail running tempo 14:36 [5] 1.87 mi (7:48 / mi) +53m 7:10 / mi
ahr:147 max:153 shoes: Asics GT-1000

paved running 19:10 [3] 2.0 mi (9:34 / mi)
ahr:118 max:143 shoes: Asics GT-1000

Thursday May 5, 2016 #

Event: CSU Danehy

Exercises (Ballista routine) 12:00 [1]

Wednesday May 4, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.5 weight:142lbs

30jacknifes,backplank,30/30heeldrops,2m/quad

1 PM

trail running warm up/down 11:58 [3] 1.08 mi (11:04 / mi)
ahr:112 max:136 shoes: Vintage VJ

orienteering 1:03:13 [3] 4.8 mi (13:10 / mi) +319m 10:55 / mi
ahr:126 max:144 shoes: Vintage VJ

An oldie course rerun, the 1986 club champs by Mike Fritz.
Ran no compass, and had a concentration lapse on the way to 2 and turned up the wrong trail, and then the hardest control on the course, #3, I had a plan to not go straight (almost impossible without a compass) but did go pretty straight, and overshot the control, had to relocate and come back. Also some route choices I had not taken in the past, just for the heck of it.
Record-52:38, April, 1999, last run- June,2012-61:18

Splits:
6:07
8:23
5:07
2:49
0;46
3:52
8:03
2:07
2:27
2:44
6:21
4:58
6:17
2:05
1:15

trail running warm up/down 10:04 [2] 0.97 mi (10:22 / mi) +1m 10:20 / mi
ahr:115 max:125 shoes: Vintage VJ

Tuesday May 3, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:142.5lbs

30jacknifes (10lb wt.),30/30hamballs,60heeldrops.2m/quad

5 PM

paved running 41:04 [3] 4.58 mi (8:58 / mi) +88m 8:28 / mi
ahr:130 max:156 shoes: Asics GT-1000

Felt surprisingly good, considering I was really tired after yesterday's long run.

Monday May 2, 2016 #

4 PM

paved running long 1:46:47 [3] 9.32 mi (11:27 / mi) +176m 10:49 / mi
ahr:104 max:128 shoes: Altra Instinct 1.5

Sunday May 1, 2016 #

Event: NEOC: Breakheart Reservation

Event: WCOC Ansonia Nature Center

Note

From TG on WOC terrain:
sticking to the red line is the fastest option and every extra meters is clearly unnecessary. Definitively a skill I need to develop. With the maps being more and more accurate (thanks to laser curving and other mapping methods), in my opinion, compass skills will be even more important in a near-future. Couple of years ago, "jumping” from features to features was, maybe, the safest (not necessarily the fastest though) technique to avoid map´s distortion. But, nowadays, it might not be risky to hit a rather small target 2-400 meters ahead if you are enough precise with compass."

The maps look as though raw running power will be advantageous. Open bare rock and lots of up and downs.

C • Running power 3

11 AM

paved running 58:38 [1] 4.08 mi (14:22 / mi) +71m 13:38 / mi
ahr:131 max:167 shoes: Altra Instinct 1.5

Judy's HR data.

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