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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 13, 2009:

activity # timemileskm+m
  paved running3 2:48:30 17.0(9:55) 27.36(6:10)
  trail running2 2:24:09 15.3(9:25) 24.62(5:51) 300
  rowing machine3 30:00 4.66(6:26) 7.5(4:00)
  orienteering1 18:00 0.62(28:58) 1.0(18:00)
  track running1 17:05 2.73(6:15) 4.4(3:53)
  Total5 6:17:44 40.32(9:22) 64.88(5:49) 300
averages - sleep:7.2 rhr:36 weight:148lbs

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Saturday Jun 13, 2009 #

Event: Northfield Mountain
 

trail running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Adidas Trail

Around the Northfield.

trail running race 48:39 [5] 6.3 mi (7:43 / mi) +300m 6:44 / mi
shoes: Adidas Trail

Missed a lot of splits. A few seconds faster than last year, probably made it all up at the water stop this year.
1st mile-703
2-4=2557 (8:39)
5th mile=648
last 1.3=851(6:48)

orienteering 18:00 [1] 1.0 km (18:00 / km)

Got halfway to control 2 on a course that Ross had designed before deciding my calf muscles were just too tight for this.

trail running 22:00 [2] 2.0 mi (11:00 / mi)

A nice cool down along the race trail. Really quiet and beautiful now.

Thursday Jun 11, 2009 #

rowing machine 10:00 [3] 2.9 km (3:27 / km)
rhr:36 slept:7.5

paved running 29:30 [3] 3.0 mi (9:50 / mi)
shoes: Asics 2110

1x Stoney Lea, 4:48,
3x Erin Way, 32,32,31.

Wednesday Jun 10, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:36 slept:8.0 weight:148lbs

track running intervals 17:05 [4] 4.4 km (3:53 / km)
shoes: Brooks OC

3x1200m at I pace. Shooting for 4:49. 4-5 minute rest.
First one was the hardest. Arms were even tired, ankles hurt.
1:37,3:17,4:52,
Felt better, running smoothed out, working hard at the end.
1:31,3:08,4:46
Just one more.
1:31,3:10,4:47.
Wasn't sure about doing the 4X200m, but promised myself not to go all out. Right hamstring is always a bit tight and I didn't want to overstress it. I did the first 200 of the 1200's in about 43 on runs 2 &3, so 40 seemed reasonable, under 40 possible.
40, 40, 41, 39.
OK but it would seem the days of 82s 400's are not to be soon (or ever!)
C • So why are you training so ... 4

paved running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Brooks OC

To/from DHS track.

Tuesday Jun 9, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:6.0

trail running 1:03:30 [4] 6.0 mi (10:35 / mi)

Skyline 1, split 29:03.

Sunday Jun 7, 2009 #

paved running 1:54:00 [3] 12.0 mi (9:30 / mi)
shoes: Asics 2110

Wantage NJ, Started with Jude , but then continued alone without my favorite running buddies...Felt good and the weather was perfect.

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