Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Aug 31, 2021:

	activity	#	time	miles		km		+m
	Road bike	9	15:29:10	177.09	(5:15)	285.0	(3:16)	10124
	paved running	15	13:01:30	55.14	(14:10)	88.74	(8:48)	4703
	trail running	4	6:06:54	18.68	(19:38)	30.06	(12:12)	2767
	Hiking/walking	3	4:59:14	11.95	(25:02)	19.23	(15:34)	1168
	orienteering	5	2:37:31	9.36	(16:50)	15.06	(10:27)	6912	39c
	rowing machine	4	40:00	5.54	(7:13)	8.92	(4:29)
	Exercises	3	35:00
	Total	40	43:29:19	277.76		447.01		25675	39c
	[1-5]	40	43:15:52
averages - sleep:8.6 weight:146.1lbs

5:56

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Tuesday Aug 31, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.4 weight:145lbs

plus 30situps,23pushups,20/23 heeldrops,2m./1legstand

Road bike 51:32 [3] 12.09 mi (4:16 / mi) +29m 4:14 / mi
shoes: Ross Signature 290S

to the Newton garden to trim the plants and weeds.

3 PM

paved running 40:51 [1] 2.69 mi (15:11 / mi) +108m 13:31 / mi
shoes: Asics

with Judy

Monday Aug 30, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.4 weight:145lbs

+30situps,20lifts,60heeldrops

11 AM

Road bike 55:07 [3] 12.08 mi (4:34 / mi) +15m 4:33 / mi
shoes: Ross Signature 290S

to Newton Garden....many rotted tomatoes.

3 PM

paved running 44:39 3.22 mi (13:52 / mi) +45m 13:18 / mi
ahr:110 max:131 shoes: Asics

with Judy

Sunday Aug 29, 2021 #

12 PM

paved running 45:37 [1] 3.33 mi (13:42 / mi) +72m 12:50 / mi
shoes: Asics

with Judy

Road bike 56:26 15.28 mi (3:42 / mi) +269m 3:30 / mi
ahr:119 max:148 shoes: Austro-Daimler Vent Noir

Nice fast ride

Saturday Aug 28, 2021 #

Event: Ellicottville Adventure Run & Hike

11 AM

paved running 47:36 3.3 mi (14:25 / mi) +72m 13:30 / mi
ahr:98 max:113

Friday Aug 27, 2021 #

11 AM

paved running 47:43 3.28 mi (14:33 / mi) +7m 14:27 / mi
ahr:105 max:126 shoes: Asics

with Judy

2 PM

Road bike 53:24 [3] 12.65 mi (4:13 / mi) +99m 4:07 / mi
slept:9.0 shoes: Austro-Daimler Vent Noir

A short ride NE. UP Green River Rd. to the d2r2 turn at Nelson Rd. then back past the country club..Felt fast at times.

Thursday Aug 26, 2021 #

6 AM

paved running 59:43 [2] 4.09 mi (14:36 / mi) +92m 13:39 / mi
slept:7.0 shoes: Asics

Humid, but cooler this early, with Judy.

Wednesday Aug 25, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:147lbs

30situps, 22pushups,0 heeldrops,2m./1legstand

11 AM

paved running 58:59 [2] 4.06 mi (14:32 / mi) +59m 13:54 / mi
shoes: Asics

with Judy.....heat index around 100, this climate is awful.......

Tuesday Aug 24, 2021 #

2 PM

paved running 1:26:48 6.23 mi (13:56 / mi) +42m 13:39 / mi
ahr:121 max:148 slept:10.0 weight:147.5lbs shoes: Asics

with Judy, then 2 miles on my own. HR quite high for the pace I was running, the humidity and temps were draining, and I'm not use to it.

Sunday Aug 22, 2021 #

Hiking/walking 40:00 [1] 2.5 mi (16:00 / mi)
slept:9.0 shoes: Merrell Glove

walk to meet Judy on her run (I was unable to motivate myself out of bed, even at 10am) and got a bit damp as the rain from the storm started,...then a walk with Judy later before dinner, had a rain poncho as the rain bands came and went.

5 PM

Exercises (PT) 15:00 [1]

+ 25situps, 20pushups

Saturday Aug 21, 2021 #

Event: D2R2

8 AM

Road bike 5:56:17 [3] 64.29 mi (5:33 / mi) +2121m 5:02 / mi
shoes: Trek 720

Got with Phil at the start, we tried to get ahead of a big group before getting on Old Albany Rd. but they caught us and it was pretty crowded. I had to get off once when the guy in front stalled.
I felt fairly tired for the 1st 37 miles, to the lunch stop. Both knees were cramping or tightening on Green River road, didn't bode well with 25 miles to go, and certainly more hills to climb. After lunch we road with a group along the river, and after a climb up Nelson Rd. a fellow stopped and asked if we knew where to go.....and it was Walter Goodridge! Had not seen him in years. We road the rest of the way together. Conversations with Walter were a nice distraction on the climbs. The dinner afterward was pretty normal, buffet style. Only difference was they handed you a can of beer instead of delivery from a tap. Which was fine with me as I never drink it there and had brought a thermos to store it in.
So, was a much better time than I had anticipated, didn't get rained on, road with some nice friends, and had plenty to eat.

Friday Aug 20, 2021 #

Event: Napapiiri-Jukola 2021

3 PM

paved running 47:29 [2] 3.3 mi (14:23 / mi) +29m 14:00 / mi
shoes: Asics

with Judy

Road bike 24:55 [3] 4.47 mi (5:34 / mi) +2717m 1:56 / mi
shoes: Trek 720

Shake out for tomorrow. Lowered the stem, it was above the safety line, and pivoted the handlebars up a bit. Feels ready to go, better than I do.

Thursday Aug 19, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.5

+30situps,15lifts,45heeldrops,2x1m./1legstand

2 PM

Road bike 52:15 [3] 12.19 mi (4:17 / mi) +1654m 3:01 / mi

Wednesday Aug 18, 2021 #

Note

An article of interest to those of us getting older..
https://www.outsideonline.com/health/training-perf...

Get out the weights.

C • Strength for geezers 3

Tuesday Aug 17, 2021 #

10 AM

paved running 30:04 [3] 2.1 mi (14:20 / mi) +56m 13:15 / mi

Monday Aug 16, 2021 #

11 AM

paved running 1:06:25 4.43 mi (15:00 / mi) +48m 14:30 / mi
ahr:92 max:115 shoes: Saucony Kinvara TR

with Judy, admiring the architecture and flowers.

3 PM

Road bike 1:23:18 [3] 17.19 mi (4:51 / mi) +61m 4:48 / mi

Borrowed a single speed and toured around the bay. One steep hill reminded me of the time before I had my first ten speed.

Saturday Aug 14, 2021 #

9 AM

trail running 59:11 [2] 3.29 mi (17:59 / mi) +2482m 5:23 / mi
shoes: Saucony Kinvara TR

pre breakfast run with Judy on the desolate hills behind our AirBNB

Friday Aug 13, 2021 #

8 AM

trail running 2:00:32 [1] 7.02 mi (17:10 / mi) +223m 15:38 / mi
shoes: Salamon SpeedCross 3

with Judy to Mirror Lake (no water) then a loop around the

1 PM

Hiking/walking 1:19:14 [1] 3.85 mi (20:35 / mi) +818m 12:24 / mi
shoes: Salamon SpeedCross 3

Up the trail tothe Sequioas with Judy.

2 PM

paved running 22:29 [1] 1.63 mi (13:48 / mi) +53m 12:32 / mi
shoes: Salamon SpeedCross 3

Down on the road with Judy

Thursday Aug 12, 2021 #

10 AM

trail running 2:21:51 [3] 5.27 mi (26:55 / mi) +34m 26:23 / mi
shoes: Salamon SpeedCross 3

Touring Tuolumne Meadows , Soda Springs and along the Merced River with Judy.. Mostly walking, but boredom set in on the way back and we jogged the last few miles.

Tuesday Aug 10, 2021 #

10 AM

Exercises (PT) 10:00 [1]

+20situps,20pushups

1 PM

Hiking/walking 3:00:00 [1] 5.6 mi (32:09 / mi) +350m 26:55 / mi
shoes: Salamon SpeedCross 3

Hike with Judy, Hillary and Christine starting at Donner Summit and up to Mt. Judah.

Monday Aug 9, 2021 #

11 AM

orienteering race (Relay) 19:26 *** 1.68 mi (11:34 / mi) +42m 10:44 / mi
ahr:146 max:156 7c shoes: Inov-8 X-Talon

1st leg for the NE Vets team. Within a minute I was running on my own, compass to 1. No one in sight until 2 or sorunners at the control, then they were gone and saw no one, even looking back once or twice,arriving at the stadium run through. The last loop was a simple 3 control white level, so ran that really hard.
The HR shows I was in zone 5 for most of the time, and it sure felt that way.

Sunday Aug 8, 2021 #

12 PM

orienteering race (Long) 55:38 *** 3.35 mi (16:36 / mi) +912m 9:00 / mi
ahr:140 max:152 10c shoes: Inov-8 X-Talon

Bummer on 1 as I went right to the control feature, no control, relocated and then saw it....the code was foot of W cliff, which I had not read carefully (I would have said between the cliffs). Other controls were in thick waist high vegetation, hard to see the rock feature, and on one control, I was a bit nervous having to go over a boulder field high on hill, which was also covered with thick bushes (and despite the mess there, I had the fastest split). Ran hard when I could , but lost time at several controls when I couldn't see the control right there.

C4 - Splits

Saturday Aug 7, 2021 #

Note

Judy now has 2 Golds in F70!

C • Go Mom! 1

9 AM

Exercises (PT) 10:00 [1]

while Sofie read to us...

11 AM

orienteering 49:39 [1] 1.7 mi (29:12 / mi) +2865m 4:41 / mi

Model...good to do this for later today.

2 PM

orienteering race (Middle) 20:20 *** 1.5 mi (13:33 / mi) +77m 11:42 / mi
ahr:142 max:156 10c shoes: Inov-8 X-Talon

Ran faster, which was easy as my 1st leg was downhill. Took me 20 seconds to find the line to the 1st control as it went through the finish, which was handy as a waypoint down the hill.
After 4, the course turned uphill, which I decided I had to run, everyone around me was walking, but hey, it's a race! This lead up to the spectator control and then a short downhill to a rock detailed area. I thought this was pretty good course setting, the orienteerers had to stay focused after maybe exhausting themselves on the tough climb.
I spotted a yellow jersey ahead as I went through the detailed rock section, he seemed to be hitting all my controls, so that was a bit of a help. At 9, I realized it was Phil. Traveresed the hillside to the finish control on my own, but then decided, as I could not get ahead of her, to just follow Ali into the finish ;)

C4 - Splits