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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  orienteering2 3:05:11 8.08(22:55) 13.0(14:14) 46010c
  paved running2 1:37:33 7.76(12:34) 12.49(7:49) 75
  trail running2 1:20:43 7.75(10:25) 12.47(6:28) 464
  Road bike1 1:00:41 13.79(4:24) 22.19(2:44) 116
  rowing machine4 40:00 5.61(7:08) 9.03(4:26)
  Total10 7:44:08 42.99(10:48) 69.18(6:43) 111510c
  [1-5]10 6:57:54
averages - sleep:7.4 rhr:40 weight:144lbs

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Sunday Oct 6, 2013 #

Event: 30th Nipmuck Trail Marathon
 
Event: NEOC: Baldwin Hill
 
11 AM

orienteering 2:31:20 intensity: (44:39 @0) + (50:36 @1) + (48:11 @2) + (7:54 @3) 6.53 mi (23:11 / mi) +369m 19:43 / mi
ahr:105 max:139 10c shoes: Inov8 OROC 350

The track says it all..........

In looking over the map this Monday morning, I noticed that the large boulder I was standing next to , 25 meters from the control #7, IS on the map. Yesterday I thought that is was drawn as a small boulder, and that I just relocated incorrectly.

The boulder appears small because the control circle is drawn through it.

I really dislike the all too common appearance of course drawing these days. Solid lines going to solid circles. It is particularly annoying because the software allows the lines to be set off of the circle, by whatever mm are chosen, but course setters leave the default, obliterating detail on the line near the circle.
Breaking the circle would also be nice, but is rarely done.

Although the presentation looks good artistically, and is quick to produce a drawn course, the old method of hand drawing or ink printing produced much more legible course printing.

I can only hope the youngsters printing these maps lose their nearsighted ness before I get too old to even see the map.
C • Course printing 8

trail running 16:00 intensity: (1:18 @0) + (9:01 @1) + (5:41 @2) 1.01 mi (15:51 / mi) +57m 13:29 / mi
ahr:107 max:124 shoes: Inov8 OROC 350

Control pick up

Red - Splits

Saturday Oct 5, 2013 #

Event: WCOC - Sessions Woods
 
4 PM

paved running 44:48 [1] 3.68 mi (12:10 / mi) +2m 12:09 / mi
shoes: Asics 1150

With Jude at a venue we did several times a year from 2000- 2004.

Thursday Oct 3, 2013 #

7 AM

rowing machine (30abs,20hamb,40toes) 10:00 [2] 2.16 km (4:38 / km)
slept:7.5 weight:144lbs

2 PM

trail running 1:04:43 intensity: (17 @0) + (28 @1) + (4:52 @2) + (47:27 @3) + (11:39 @4) 6.74 mi (9:36 / mi) +407m 8:05 / mi
ahr:141 max:153

Wednesday Oct 2, 2013 #

8 AM

rowing machine (bplank,45toes) 10:00 [3] 2.3 km (4:21 / km)
slept:7.5 weight:144lbs

11 AM

orienteering 33:51 intensity: (3:41 @1) + (22:24 @2) + (7:22 @3) + (24 @4) 1.55 mi (21:51 / mi) +91m 18:28 / mi
ahr:107 max:159 shoes: Inov8 OROC 350

Going over Sundays courses with Anne.

Tuesday Oct 1, 2013 #

8 AM

rowing machine (30abs,30hamb,45toes) 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.5 weight:144lbs

Monday Sep 30, 2013 #

8 AM

rowing machine (30abs,30hamb,45toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:41 slept:7.0 weight:144lbs

10 AM

paved running 52:45 [2] 4.08 mi (12:56 / mi) +73m 12:15 / mi
shoes: Asics 1140

With Jude and Hill
12 PM

Road bike 1:00:41 [2] 13.79 mi (4:24 / mi) +116m 4:17 / mi
shoes: Ross Signature 290S

Trader Joe's & Newton garden.

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