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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 14, 2012:

activity # timemileskm+m
  trail running2 2:24:28 16.62(8:41) 26.75(5:24) 266
  Road bike2 2:06:28 28.66(4:25) 46.12(2:45) 194
  paved running3 1:57:38 10.84(10:51) 17.45(6:44) 147
  orienteering1 1:52:14 8.02(14:00) 12.91(8:42) 18218c
  rowing machine4 40:00 5.41(7:23) 8.71(4:36)
  track running1 11:51 2.06(5:45) 3.32(3:34)
  Total12 9:12:39 71.62(7:43) 115.26(4:48) 78918c
  [1-5]12 7:54:40
averages - sleep:7.7 rhr:43 weight:146.2lbs

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Saturday Apr 14, 2012 #

Event: Merrimac River trail race
 
8 AM

trail running warm up/down 5:31 intensity: (39 @0) + (43 @1) + (31 @2) + (1:10 @3) + (2:28 @4) 0.39 mi (14:04 / mi)
ahr:133 max:165 shoes: Icebug Celeritas

trail running race 1:18:21 intensity: (4 @0) + (19 @1) + (22 @2) + (18:24 @3) + (59:12 @4) 9.4 mi (8:20 / mi) +194m 7:50 / mi
ahr:147 max:154 shoes: Icebug Celeritas

Must be at least 15 years since I have run this race. Not really my strong suit as it's fairly flat and smooth. I did get about 15 places by being quick on the downhills, but the flat smooth trail sections (about 6 miles of the course) I had no advantage.
Ran well. HR was higher than I had planned, but was OK with the comfortably fast pace. Garmin and race mile markers did not agree.
Won some cookies and gloves as 1st 60+, and I believe I destroyed the course record for 62 yearolds.
Don't really know anyone in this trail racing crowd. Saw one guy who I have seen at my Skyline Race, and Dave Dunham welcomed me warmly, and I spent some time afterwards catching up with Jen Schultis.
C • Nice run 6
4 PM

orienteering 54:08 intensity: (18:28 @0) + (12:59 @1) + (16:14 @2) + (3:02 @3) + (1:58 @4) + (1:27 @5) *** 4.98 mi (10:52 / mi) +116m 10:08 / mi
ahr:102 max:192 6c shoes: Inov8 OROC 350

Then out to hang controls for tomorrow's NEOC meet.
Pretty beat, lower legs really tight. Lots of walking. Hills were tough. Greenbriar has spread out, and some other thorny things have joined them.

orienteering 34:04 intensity: (3:18 @0) + (14:01 @1) + (14:35 @2) + (1:42 @3) + (28 @4) *** 1.79 mi (19:02 / mi) +31m 18:03 / mi
ahr:109 max:163 5c shoes: Inov8 OROC 350

Another loop, carrying those silly alu poles with bags and boxes attached. Can't really carry more than 6 at once, then you have to unwrap the control.
Ridiculous system. I could have done this in one run if I could get the controls in a backpack.

orienteering 19:52 intensity: (3:47 @0) + (7:25 @1) + (8:40 @2) *** 0.97 mi (20:29 / mi) +31m 18:38 / mi
ahr:105 max:127 6c shoes: Inov8 OROC 350

Last loop, getting late. Feeling hungry and thirsty.

orienteering 4:10 intensity: (21 @0) + (1:11 @1) + (2:38 @2) ** 0.28 mi (14:52 / mi) +4m 14:14 / mi
ahr:110 max:121 1c shoes: Inov8 OROC 350

One more to run in, fortunaltely the woods are decently open, it's an easy jog.
Put the controls and stands in the start shelter. Really tired......

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
12 PM

Road bike 56:31 intensity: (34:40 @0) + (20:29 @1) + (1:22 @2) 11.16 mi (5:04 / mi) +67m 4:58 / mi
ahr:81 max:118 rhr:44 slept:7.0 weight:145lbs shoes: Ross Signature 290S

Trader Joe's with Jude.

Thursday Apr 12, 2012 #

8 AM

rowing machine (20abs,45toes) 10:00 [2] 2.18 km (4:35 / km)

4 PM

trail running 1:00:36 intensity: (7 @0) + (7:57 @1) + (25:06 @2) + (27:26 @3) 6.83 mi (8:52 / mi) +72m 8:35 / mi
ahr:126 max:146

Wednesday Apr 11, 2012 #

8 AM

rowing machine (35abs,75toes,bplank) 10:00 [3] 2.2 km (4:33 / km)
rhr:44 slept:8.0 weight:145lbs

2 PM

Road bike 1:09:57 intensity: (16:27 @0) + (33:14 @1) + (19:14 @2) + (21 @3) + (30 @4) + (11 @5) 17.5 mi (4:00 / mi) +127m 3:55 / mi
ahr:90 max:187 shoes: Ross Signature 290S

Grocery run to the Wellsley Whole Foods.

Tuesday Apr 10, 2012 #

8 AM

rowing machine (20abs,bplank,50toes,quads) 10:00 [2] 2.2 km (4:33 / km)
rhr:41 slept:8.2 weight:147lbs

11 AM

paved running warm up/down 18:31 intensity: (1:11 @1) + (15:21 @2) + (1:59 @3) 1.91 mi (9:42 / mi) +42m 9:04 / mi
ahr:120 max:138 shoes: Asics 1150

track running intervals 44 intensity: (8 @1) + (12 @2) + (24 @3) 0.13 mi (5:36 / mi)
ahr:127 max:141 shoes: Asics 1150

track running intervals 44 intensity: (6 @1) + (10 @2) + (28 @3) 0.13 mi (5:39 / mi)
ahr:130 max:144 shoes: Asics 1150

track running intervals 1:31 intensity: (7 @1) + (9 @2) + (29 @3) + (46 @4) 0.26 mi (5:53 / mi)
ahr:140 max:152 shoes: Asics 1150

track running intervals 45 intensity: (1 @0) + (13 @2) + (26 @3) + (5 @4) 0.13 mi (5:42 / mi)
ahr:134 max:148 shoes: Asics 1150

track running intervals 44 intensity: (1 @1) + (14 @2) + (25 @3) + (4 @4) 0.13 mi (5:40 / mi)
ahr:134 max:148 shoes: Asics 1150

track running intervals 1:29 intensity: (1 @0) + (8 @1) + (9 @2) + (24 @3) + (47 @4) 0.25 mi (5:52 / mi)
ahr:140 max:154 shoes: Asics 1150

track running intervals 43 intensity: (8 @1) + (7 @2) + (25 @3) + (3 @4) 0.13 mi (5:28 / mi)
ahr:131 max:147 shoes: Asics 1150

track running intervals 44 intensity: (1 @1) + (13 @2) + (26 @3) + (4 @4) 0.13 mi (5:47 / mi)
ahr:133 max:147 shoes: Asics 1150

track running intervals 1:28 intensity: (3 @0) + (4 @1) + (9 @2) + (27 @3) + (45 @4) 0.25 mi (5:48 / mi)
ahr:141 max:154 shoes: Asics 1150

track running intervals 44 intensity: (7 @1) + (7 @2) + (30 @3) 0.13 mi (5:40 / mi)
ahr:130 max:145 shoes: Asics 1150

track running intervals 45 intensity: (15 @2) + (28 @3) + (2 @4) 0.13 mi (5:43 / mi)
ahr:135 max:147 shoes: Asics 1150

track running intervals 1:30 intensity: (7 @1) + (9 @2) + (26 @3) + (48 @4) 0.26 mi (5:50 / mi)
ahr:141 max:154 shoes: Asics 1150

paved running warm up/down 19:56 intensity: (1:16 @1) + (18:40 @2) 1.92 mi (10:24 / mi) +27m 9:57 / mi
ahr:117 max:127 shoes: Asics 1150

Monday Apr 9, 2012 #

7 AM

rowing machine (33abs,70toes) 10:00 [3] 2.13 km (4:42 / km)
slept:7.5 weight:148lbs

A Karpinski Easter dinner is tough on the G.
2 PM

paved running 34:41 intensity: (3 @0) + (4:13 @1) + (26:23 @2) + (2:23 @3) + (1:39 @4) 3.45 mi (10:02 / mi) +21m 9:51 / mi
ahr:116 max:157 shoes: Asics 1140

Sunday Apr 8, 2012 #

8 AM

paved running 44:30 [1] 3.56 mi (12:30 / mi) +57m 11:54 / mi
shoes: Asics 1140

Run with Jude before Easter dinner,

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