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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 13, 2014:

activity # timemileskm+m
  orienteering4 2:48:16 10.24(16:26) 16.48(10:13) 8249c
  paved running3 1:39:15 8.47(11:43) 13.64(7:17) 122
  Road bike1 1:04:34 13.7(4:43) 22.05(2:56) 123
  trail running3 40:59 2.91(14:04) 4.69(8:44) 25
  rowing machine1 10:00 1.4(7:09) 2.25(4:27)
  Total10 6:23:04 36.73(10:26) 59.1(6:29) 35249c
  [1-5]10 5:21:31
averages - sleep:7 rhr:41 weight:143lbs

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Monday Oct 13, 2014 #

orienteering race 21:55 [4] *** 3.4 km (6:27 / km)
19c shoes: Saucony Kinvara TR

9 AM

trail running warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Saucony Kinvara TR

Long warm up for sprint.
The bus was thrown into chaos when the driver stopped on the route and announced eeveryone on some courses off the bus to the start. I was not even aware of what course I was running, so I stayed on the bus.
Arrived at the arena and changed quickly and ran off to the start, only to find out the start had been delayed 30 minutes.
Could have used that time to check out the arena controls.

Sprint - Course 3 - Splits

Sunday Oct 12, 2014 #

8 AM

paved running 40:31 intensity: (36:37 @0) + (1:34 @1) + (16 @2) + (5 @3) + (30 @4) + (1:29 @5) 3.54 mi (11:26 / mi) +51m 10:57 / mi
ahr:155 max:188 shoes: Asics 1140

10 AM

trail running warm up/down 6:21 intensity: (4 @0) + (38 @2) + (2:34 @3) + (2:21 @4) + (44 @5) 0.49 mi (12:53 / mi) +12m 11:59 / mi
ahr:124 max:155 shoes: Inov-8 OROC 340

orienteering race 41:09 intensity: (1:54 @1) + (15 @2) + (2:24 @3) + (18:59 @4) + (17:37 @5) 3.09 mi (13:18 / mi) +14m 13:07 / mi
ahr:138 max:162 10c shoes: Inov-8 OROC 340


Long - Course 6 - Splits

Saturday Oct 11, 2014 #

11 AM

trail running warm up/down 19:38 intensity: (12:48 @0) + (4:18 @1) + (2:24 @2) + (6 @3) + (2 @4) 1.12 mi (17:30 / mi) +13m 16:53 / mi
ahr:82 max:124 shoes: Inov-8 OROC 340

orienteering race 34:47 intensity: (22 @1) + (37 @2) + (11:20 @3) + (22:04 @4) + (24 @5) 2.05 mi (16:57 / mi) +14m 16:35 / mi
ahr:125 max:149 14c shoes: Inov-8 OROC 340


Middle - Course 6b - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 
8 AM

paved running 36:13 [1] 2.94 mi (12:18 / mi) +26m 11:59 / mi
shoes: Asics 1140

12 PM

orienteering 21:23 intensity: (10:09 @0) + (8:42 @1) + (2:32 @2) 1.1 mi (19:27 / mi) +13m 18:45 / mi
ahr:77 max:108 shoes: Asics 1140

Sprint model with Jude

orienteering 49:02 intensity: (1:44 @0) + (10:23 @1) + (25:28 @2) + (9:29 @3) + (1:54 @4) + (4 @5) *** 1.88 mi (26:05 / mi) +41m 24:25 / mi
ahr:100 max:141 6c shoes: Inov-8 OROC 340

Forest model. Struggled to see contours among the unmapped bumps. Hard to relocate, rocky.
Take away, running fast is not going to happen, cannot rely on compass for more than 100 meters.

Tuesday Oct 7, 2014 #

rowing machine (30abs20/30toes) 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:7.0 weight:143lbs

12 PM

Road bike 1:04:34 intensity: (35:55 @1) + (22:34 @2) + (6:05 @3) 13.7 mi (4:43 / mi) +123m 4:35 / mi
ahr:85 max:121 shoes: Ross Signature 290S

Despite the weather forcast of no rain until this evening, it started sprinkling as I started out. First to Trader Joe's for tonight's dinner and then to Newton Garden for little tomatoes which are falling like leaves.
6 PM

paved running 22:31 intensity: (11 @0) + (51 @1) + (14:36 @2) + (6:53 @3) 1.99 mi (11:19 / mi) +45m 10:34 / mi
ahr:105 max:122 shoes: Altra Instinct 1.5

Run with...........Sam and Ross!
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