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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 24, 2012:

activity # timemileskm+m
  paved running3 2:01:48 11.39(10:41) 18.34(6:39) 164
  orienteering2 1:51:52 6.59(16:59) 10.6(10:33) 23911 /19c57%
  trail running2 1:19:04 7.6(10:25) 12.22(6:28) 435
  rowing machine4 40:00 5.31(7:32) 8.54(4:41)
  track running1 12:03 2.01(5:59) 3.24(3:43) 1
  Total10 6:04:47 32.9(11:05) 52.94(6:53) 83911 /19c57%
  [1-5]9 4:59:55
averages - sleep:7.8 rhr:44 weight:146lbs

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Saturday Mar 24, 2012 #

10 AM

orienteering 1:12:21 intensity: (7:53 @0) + (23:08 @1) + (33:44 @2) + (6:14 @3) + (1:16 @4) + (6 @5) 4.19 mi (17:16 / mi) +154m 15:30 / mi
ahr:105 max:166 7c slept:7.5 shoes: Inov8 OROC 350

Running out to the farthest 7 control locations to hang controls. Badly wandering on #1, not giving BMt. its due respect. Not following along while on the trail, then not watching compass carefully once I relocated.
Was fooled by narrow marsh shown on map was dry and non existent in the terrain.
2 PM

trail running warm up/down 12:00 intensity: (5:42 @0) + (23 @1) + (3:06 @2) + (2:49 @3) 0.88 mi (13:38 / mi) +23m 12:37 / mi
ahr:125 max:135 shoes: Inov8 OROC 350

Run to the start. Hanging out talking to Sergei. He came up just to run on the map which he thinks is one of the most challenging around.
I agree, but I guess I am not a real orienteer. I like to run in the woods, which is hard to do at Blue Mt because of the rocky terrain and the amount of energy which must used to stay in contact.

orienteering race 39:31 intensity: (8:04 @1) + (20:20 @2) + (11:07 @3) ***** 2.4 mi (16:28 / mi) +85m 14:50 / mi
ahr:118 max:139 spiked:11/12c shoes: Inov8 OROC 350

Picking up controls for the shorter long leg course. Map scale was non standard. Taking my time to memorize a route at each control, but still missed #2 too low, and was surprised to find it was one I had hung earlier.
Actual course length probably about 3.8Km.

Friday Mar 23, 2012 #

Event: 2012 NorthEast Junior Training Camp
 

Thursday Mar 22, 2012 #

8 AM

rowing machine 10:00 [2] 2.1 km (4:46 / km)
rhr:44

5 PM

paved running 28:07 [2] 3.2 mi (8:47 / mi) +10m 8:42 / mi
shoes: Asics 1150

Had to get out run after frustrating time troubleshooting FI on a Volvo..

Wednesday Mar 21, 2012 #

8 AM

rowing machine (33abs,planks,50toes,quads) 10:00 [2] 2.14 km (4:40 / km)
rhr:43 slept:8.0 weight:146lbs

11 AM

trail running 1:07:04 intensity: (12 @0) + (16 @1) + (10:05 @2) + (30:24 @3) + (26:07 @4) 6.72 mi (9:59 / mi) +412m 8:23 / mi
ahr:141 max:156 shoes: Merrell Glove

Trying out the Merrel trail glove shoes. A bit harsh on the rocks, and forced me onto the balls of my feet on the downhills and flats, which would be good form, but my calves may not be up to the task yet.
So a bit hesitant on the downhills, but feet felt light and quicker .
Trail is getting crowded these days, never used to see anyone in past years. Are people getting out more, or is unemployment high?
Some hikers do not respond to "on your left" too well....
C • trail glove 5

Tuesday Mar 20, 2012 #

9 AM

rowing machine (33abs,70toes,plank) 10:00 [2] 2.1 km (4:46 / km)
rhr:44 weight:146lbs

Monday Mar 19, 2012 #

8 AM

rowing machine (33abs,50toes) 10:00 [2] 2.2 km (4:33 / km)
weight:146lbs

12 PM

paved running warm up/down (quads stretch) 19:40 intensity: (13 @0) + (4:43 @1) + (14:14 @2) + (30 @3) 1.98 mi (9:56 / mi) +45m 9:17 / mi
ahr:114 max:133 shoes: Asics 1150

4x(2x200+1x400), jog across track between 200s.
Goal times, 200s in 48, 400s in 96.

track running intervals (R2) 44 intensity: (8 @1) + (11 @2) + (25 @3) 0.12 mi (6:13 / mi)
ahr:128 max:143 shoes: Asics 1150

track running intervals (R2) 45 intensity: (13 @2) + (22 @3) + (10 @4) 0.12 mi (6:11 / mi)
ahr:135 max:149 shoes: Asics 1150

track running intervals (R2) 1:33 intensity: (1 @1) + (14 @2) + (17 @3) + (1:01 @4) 0.24 mi (6:23 / mi)
ahr:145 max:156 shoes: Asics 1150

track running intervals 47 intensity: (4 @1) + (9 @2) + (20 @3) + (14 @4) 0.12 mi (6:28 / mi)
ahr:135 max:150 shoes: Asics 1150

track running intervals 47 intensity: (12 @2) + (20 @3) + (15 @4) 0.12 mi (6:18 / mi)
ahr:139 max:150 shoes: Asics 1150

track running intervals 1:32 intensity: (1 @1) + (12 @2) + (19 @3) + (1:00 @4) 0.25 mi (6:08 / mi)
ahr:146 max:157 shoes: Asics 1150

track running intervals 44 intensity: (14 @2) + (19 @3) + (11 @4) 0.12 mi (6:03 / mi)
ahr:136 max:151 shoes: Asics 1150

track running intervals 44 intensity: (12 @2) + (18 @3) + (14 @4) 0.13 mi (5:34 / mi)
ahr:136 max:152 shoes: Asics 1150

track running intervals 1:31 intensity: (10 @2) + (17 @3) + (1:04 @4) 0.26 mi (5:44 / mi)
ahr:148 max:157 shoes: Asics 1150

track running intervals 44 intensity: (12 @2) + (12 @3) + (20 @4) 0.13 mi (5:40 / mi) +1m 5:32 / mi
ahr:140 max:153 shoes: Asics 1150

track running intervals 43 intensity: (13 @2) + (16 @3) + (14 @4) 0.12 mi (5:44 / mi)
ahr:137 max:153 shoes: Asics 1150

track running intervals (R2) 1:29 intensity: (1 @0) + (8 @2) + (17 @3) + (1:03 @4) 0.26 mi (5:39 / mi)
ahr:150 max:159 shoes: Asics 1150

paved running warm up/down 23:10 intensity: (15:29 @2) + (7:41 @3) 2.13 mi (10:51 / mi) +22m 10:31 / mi
ahr:126 max:134 shoes: Asics 1150

Sunday Mar 18, 2012 #

Event: New Bedford Half Marathon
 
Event: TARC Spring Thaw 6-hour
 
11 AM

paved running 50:51 [0] 4.08 mi (12:28 / mi) +87m 11:41 / mi
shoes: Asics 1140

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