Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 17, 2010:

activity

time

miles

orienteering

2:55:30

8.45

13.6

400

35 /

52c

67%

trail running

1:54:30

10.26

(11:10)

16.51

(6:56)

paved running

1:27:30

8.0

(10:56)

12.87

(6:48)

rowing machine

30:00

heelextensions/lifts

5:00

Total

6:52:30

26.71

42.98

400

35 /

52c

67%

[1-5]

6:49:30

averages - sleep:7.5 rhr:43

1:48

0:00

» now

Monday May 17, 2010 #

5 PM

heelextensions/lifts 2:00 [3]

30, 30

paved running 39:30 [2] 4.0 mi (9:53 / mi)
shoes: Asics 1140

Easy run with Sam recounting the weekend's runs.

Sunday May 16, 2010 #

11 AM

trail running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: VJHiTop

Jog to start, up and down trail keeping bugs at bay, some stretching.

12 PM

orienteering race (Classic) 1:33:40 [3] *** 8.1 km (11:34 / km) +340m 9:33 / km
spiked:15/17c shoes: VJHiTop

Last starter. Saw Nadim at first control, Phil at 4, and unfortunately Sergei at 7, took me awhile to get over that...
N of swamp and straight to 8, noting an unmapped stream along the way, beautiful running contouring into the control.
Saw Dean and Sam Reed at 10-14, then went way right, more beautiful running but maybe a bit too long to 15.
Could not make up mind on route to 16 so went straight into the green, but came out at bridge with Nadia.
Ran afap up hill. No real map reading, just afap after 16.

7 PM

Note

Not sure what it means, but at this evening's birthdays dinner, I had to finish Ross' pasta. Pretty sure that is the first time I have seen him not clean a plate, and those around him.

Red Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC

11 AM

trail running warm up/down 38:00 [2] 5.0 km (7:36 / km)
shoes: VJHiTop

To and from Middle distance start.

orienteering race (Middle) 38:19 [3] *** 3.5 km (10:57 / km) +60m 10:05 / km
spiked:6/19c shoes: VJHiTop

Good start, potentially bad fall on some granite, but then misread up and downs of contours.
Picked up by Carol Ross and Ethan Childs halfway which helped.

4 PM

orienteering race (Sprint) 13:31 [4] *** 2.0 km (6:46 / km)
spiked:14/16c shoes: VJ Twister spike

Nailed 1 thanks to being careful and having Jon Torrance point it out to me. Then overran 3 when I forgot to turn at the sign.
Again Carol came by and I was chasing her the rest of the way.

Red Middle - Splits

Red Sprint - Splits