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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 8, 2012:

activity # timemileskm+m
  paved running4 2:50:17 14.15(12:02) 22.77(7:29) 293
  trail running1 2:13:38 10.41(12:50) 16.75(7:59) 440
  orienteering2 1:43:15 5.64(18:18) 9.08(11:22) 11817 /22c77%
  rowing machine2 20:00 2.67(7:29) 4.3(4:39)
  Total9 7:07:10 32.87(13:00) 52.9(8:04) 85117 /22c77%
  [1-5]8 6:02:37
averages - sleep:7.5 rhr:40 weight:148lbs

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SuMoTuWeThFrSa

Saturday Sep 8, 2012 #

Event: UNO Camping Weekend
 
11 AM

orienteering race (Middle) 52:49 intensity: (25 @0) + (24 @1) + (3:44 @2) + (36:38 @3) + (11:38 @4) 3.16 mi (16:43 / mi) +65m 15:43 / mi
ahr:139 max:153 spiked:17/19c shoes: Inov8 OROC 350

8 PM

orienteering race (Night) 50:26 [0] 2.48 mi (20:19 / mi) +53m 19:03 / mi
3c shoes: Inov8 OROC 350


Blue middle - Splits

Friday Sep 7, 2012 #

8 AM

rowing machine (30abs,bplank,60toes) 10:00 [1] 2.15 km (4:39 / km)
slept:7.5 (rest day)

10 AM

Note

mapping at Wrentham, ...with GhettoCad.
The new versions so much better thantheoriginal, well, so much that even I could get it going and use it.
The GPS was still wrong though, it had me16Km. To the west of where I was.
But overall I was able to do the fieldwork very well, And it is faster Than A pencil, especially for moving contours and trails.

Thursday Sep 6, 2012 #

6 AM

paved running (60toes) 52:32 intensity: (5:10 @0) + (41:30 @1) + (1:29 @2) + (33 @3) + (1:52 @4) + (1:58 @5) 4.08 mi (12:53 / mi) +73m 12:13 / mi
ahr:104 max:173 rhr:38 slept:7.5 weight:148lbs shoes: Asics 1140

Wednesday Sep 5, 2012 #

8 AM

rowing machine (30abs, 40 toes) 10:00 [1] 2.15 km (4:39 / km)
rhr:41 weight:148lbs

10 AM

trail running long 2:13:38 intensity: (10:00 @1) + (1:26:30 @2) + (37:08 @3) 10.41 mi (12:50 / mi) +440m 11:21 / mi
ahr:122 max:141 shoes: New Balance Trail

A route using controls from a 1992 Blue Hills Roagaine. Very humid, some rain at times.
Weather from the top of Buck Hill was spectacular. Clear over Boston, the jets from Logan were easily visible as they lifted off, a bank of clouds over the north shore, and a rainy front to the south.

Upper quads (to lift legs) sore during most of run, not recovered from Saturday I suspect.

Tuesday Sep 4, 2012 #

4 PM

paved running warm up/down 13:56 intensity: (1:34 @0) + (7:43 @1) + (4:39 @2) 1.21 mi (11:29 / mi) +40m 10:25 / mi
ahr:103 max:116 shoes: Asics 1150

paved running hills 38 intensity: (11 @0) + (7 @1) + (20 @2) 0.07 mi (8:47 / mi) +6m 6:59 / mi
ahr:105 max:128 shoes: Asics 1150

paved running hills 1:43 intensity: (20 @1) + (35 @2) + (48 @3) 0.13 mi (12:47 / mi) +8m 10:48 / mi
ahr:124 max:143 shoes: Asics 1150

paved running hills 1:35 intensity: (9 @1) + (36 @2) + (50 @3) 0.14 mi (11:14 / mi) +11m 9:02 / mi
ahr:129 max:146 shoes: Asics 1150

paved running hills 1:39 intensity: (49 @2) + (34 @3) + (16 @4) 0.14 mi (12:08 / mi) +11m 9:41 / mi
ahr:131 max:149 shoes: Asics 1150

paved running hills 1:45 intensity: (2 @1) + (47 @2) + (33 @3) + (23 @4) 0.14 mi (12:52 / mi) +11m 10:17 / mi
ahr:132 max:150 shoes: Asics 1150

paved running hills 1:38 intensity: (1 @1) + (39 @2) + (44 @3) + (14 @4) 0.13 mi (12:46 / mi) +10m 10:16 / mi
ahr:131 max:148 shoes: Asics 1150

paved running hills 1:34 intensity: (38 @2) + (30 @3) + (26 @4) 0.13 mi (11:47 / mi) +10m 9:33 / mi
ahr:134 max:151 shoes: Asics 1150

paved running hills 1:34 intensity: (28 @2) + (43 @3) + (23 @4) 0.14 mi (10:58 / mi) +7m 9:31 / mi
ahr:135 max:151 shoes: Asics 1150

paved running warm up/down 20:17 intensity: (1:07 @1) + (19:10 @2) 1.93 mi (10:30 / mi) +18m 10:12 / mi
ahr:119 max:126 shoes: Asics 1150

Monday Sep 3, 2012 #

4 PM

paved running 24:31 intensity: (1:52 @0) + (16:19 @1) + (6:20 @2) 2.14 mi (11:26 / mi) +24m 11:03 / mi
ahr:103 max:124 shoes: Asics 1150

With Jude and Hill, until I turned around.
C • Turned around 2

Sunday Sep 2, 2012 #

7 AM

paved running 46:55 intensity: (4:55 @0) + (41:10 @1) + (50 @2) 3.76 mi (12:29 / mi) +64m 11:51 / mi
ahr:98 max:112 shoes: Asics 1150

With Jude and Hill.

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