Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 3, 2012:

activity # timemileskm+m
  trail running3 2:00:42 10.85(11:08) 17.46(6:55) 550
  paved running3 1:56:16 9.96(11:40) 16.03(7:15) 284
  orienteering1 56:27 2.54(22:13) 4.09(13:49) 16117c
  rowing machine5 50:00 6.57(7:36) 10.58(4:44)
  Total10 5:43:25 29.92(11:29) 48.16(7:08) 99517c
  [1-5]10 5:21:58
averages - sleep:7.6 rhr:42 weight:148lbs

«»
1:23
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 3, 2012 #

2 PM

paved running 43:09 [2] 3.56 mi (12:07 / mi) +8m 12:02 / mi
shoes: Asics 1150

With Jude in Poughkeepsie.

Friday Mar 2, 2012 #

8 AM

rowing machine (30abs,planks, 60toes) 10:00 [1] 2.2 km (4:32 / km)
rhr:43 slept:7.5 weight:147lbs

Thursday Mar 1, 2012 #

8 AM

rowing machine (planks, quads, 60 toes) 10:00 [1] 2.03 km (4:56 / km)
slept:7.5

3 PM

paved running 46:15 [2] 4.05 mi (11:25 / mi) +24m 11:13 / mi
shoes: Asics 1140

Had decided that today was a good day to stay in, 2C and raining (the promised snowstorm is a bust, was hoping that Weston would pick up some snow).
But I had to go to town hall, and might as well run over, so dressed overly warm( lined nylon wind pants), trying out my new from xmas bright yellow windbreaker.
And since I was already out, might as well get some time in. I was plenty warm.

Wednesday Feb 29, 2012 #

7 AM

rowing machine (30abs,planks,40toes) 10:00 [1] 2.03 km (4:56 / km)
rhr:43 slept:7.0 weight:147lbs

12 PM

trail running (Skyline One) 1:08:02 intensity: (4 @0) + (2 @1) + (5:42 @2) + (43:48 @3) + (17:21 @4) + (1:05 @5) 6.74 mi (10:06 / mi) +407m 8:30 / mi
ahr:142 max:179 shoes: HiTech HP1 Multisport

Started with the first snowflakes from a predicted "big storm". Ground isn't even frozen, so we'll see how that goes with the snowflakes.
Felt great to start, was going faster to get warm and be done before too much snow fell.
Skyline is no fun with wet rocks, and after a slip and a twist of the knee, I slowed for the downhills. Ran hard for the last 10 minutes, and was a bit faster than last week.

Tuesday Feb 28, 2012 #

8 AM

rowing machine (30abs,60toes) 10:00 [2] 2.19 km (4:34 / km)
rhr:43 slept:8.0

3 PM

trail running warm up/down 8:33 intensity: (12 @0) + (47 @1) + (4:45 @2) + (2:29 @3) + (20 @4) 0.67 mi (12:49 / mi) +16m 11:56 / mi
ahr:122 max:162 shoes: Inov8 OROC 350

orienteering 56:27 intensity: (17:41 @0) + (19:08 @1) + (19:38 @2) 2.54 mi (22:13 / mi) +161m 18:34 / mi
ahr:100 max:128 17c shoes: Inov8 OROC 350

Houghtons Pond, a course with no trails.

trail running warm up/down 8:02 intensity: (7 @0) + (5:05 @1) + (1:57 @2) + (53 @3) 0.62 mi (13:04 / mi) +26m 11:33 / mi
ahr:109 max:135 shoes: Inov8 OROC 350

Monday Feb 27, 2012 #

9 AM

rowing machine (30abs,planks,60toes) 10:00 [2] 2.13 km (4:42 / km)
rhr:40 slept:8.0 weight:150lbs

4 PM

trail running warm up/down 14:29 intensity: (3:12 @0) + (4:53 @1) + (5:35 @2) + (49 @3) 1.12 mi (12:59 / mi) +61m 11:06 / mi
ahr:108 max:130 shoes: Asics 1150

paved running hills 2:17 intensity: (10 @0) + (6 @1) + (42 @2) + (52 @3) + (27 @4) 0.21 mi (10:48 / mi) +23m 8:05 / mi
ahr:130 max:150 shoes: Asics 1150

paved running hills 2:24 intensity: (1:01 @2) + (35 @3) + (48 @4) 0.22 mi (11:00 / mi) +20m 8:34 / mi
ahr:136 max:157 shoes: Asics 1150

paved running hills 2:17 intensity: (35 @2) + (49 @3) + (53 @4) 0.22 mi (10:34 / mi) +25m 7:46 / mi
ahr:140 max:158 shoes: Asics 1140

paved running hills 2:26 intensity: (55 @2) + (33 @3) + (58 @4) 0.21 mi (11:31 / mi) +21m 8:48 / mi
ahr:137 max:157 shoes: Asics 1150

paved running hills 2:29 intensity: (5 @1) + (55 @2) + (42 @3) + (47 @4) 0.22 mi (11:14 / mi) +24m 8:24 / mi
ahr:135 max:156 shoes: Asics 1150

paved running hills 2:34 intensity: (5 @1) + (1:03 @2) + (36 @3) + (50 @4) 0.22 mi (11:25 / mi) +25m 8:29 / mi
ahr:134 max:155 shoes: Asics 1150

paved running hills 2:30 intensity: (2 @1) + (56 @2) + (39 @3) + (53 @4) 0.22 mi (11:28 / mi) +21m 8:49 / mi
ahr:136 max:155 shoes: Asics 1150

paved running hills 2:45 intensity: (1 @0) + (4 @1) + (1:12 @2) + (35 @3) + (53 @4) 0.23 mi (11:44 / mi) +22m 9:05 / mi
ahr:132 max:155 shoes: Asics 1150

paved running hills 2:17 intensity: (7 @1) + (30 @2) + (47 @3) + (53 @4) 0.21 mi (10:41 / mi) +25m 7:50 / mi
ahr:137 max:155 shoes: Asics 1150

paved running hills 2:36 intensity: (1:05 @2) + (35 @3) + (56 @4) 0.21 mi (12:10 / mi) +21m 9:19 / mi
ahr:134 max:156 shoes: Asics 1150

paved running hills 2:17 intensity: (53 @2) + (32 @3) + (52 @4) 0.17 mi (13:22 / mi) +25m 9:11 / mi
ahr:135 max:156 shoes: Asics 1150

trail running warm up/down 21:36 intensity: (2:23 @1) + (17:46 @2) + (1:27 @3) 1.71 mi (12:38 / mi) +40m 11:47 / mi
ahr:118 max:130 shoes: Asics 1150

Sunday Feb 26, 2012 #

Note

Was disappointed to find no ice skating on the Rideau Canal. The warm weather made it impossible to freeze the surface,
but we did go skiing
http://www.facebook.com/media/set/?set=a.101505868...

« Earlier | Later »