Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 23, 2016:

	activity	#	time	miles		km		+m
	paved running	5	3:53:41	21.54	(10:51)	34.67	(6:44)	275
	rowing machine	4	1:18:31	10.72	(7:19)	17.26	(4:33)
	orienteering	1	57:16	4.21	(13:36)	6.78	(8:27)	202
	nordic skiing	1	37:24	2.06	(18:09)	3.32	(11:17)	27
	Exercises	3	35:00
	Total	14	7:21:52	38.53		62.01		504
averages - sleep:8.5 weight:143.3lbs

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Saturday Jan 23, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:145lbs

Warm up before the run

11 AM

paved running 1:11:23 [2] 7.28 mi (9:48 / mi) +87m 9:27 / mi
ahr:115 max:131 shoes: Asics GT-1000

A longish run through the Riverdale area.

3 PM

Exercises (Ballista Routine, level 2) 12:00 [2]

Friday Jan 22, 2016 #

rowing machine 22:28 [3] 5.0 km (4:30 / km)
slept:8.5 weight:142lbs

30abs,15lifts,40hamballs,40/40heeldrops,2m./quad and the hurdle stretch for the full routine after weeks of not getting it all done

11 AM

paved running 1:02:52 [1] 4.64 mi (13:33 / mi) +74m 12:54 / mi
ahr:92 max:120 shoes: Altra Instinct 1.5

Thursday Jan 21, 2016 #

Exercises (Ballista Routine) 12:00 [3]

Need to start doing the clamshell correctly, as Hill pointed out.

3 PM

paved running 40:16 [3] 4.39 mi (9:10 / mi) +82m 8:40 / mi
ahr:128 max:142 shoes: Asics GT-1000

Wednesday Jan 20, 2016 #

rowing machine 23:58 [3] 5.0 km (4:48 / km)
slept:9.0 weight:143lbs

30abs,40hamballs,2m/quad,40/40heeldrops

Tuesday Jan 19, 2016 #

rowing machine 22:05 [3] 5.0 km (4:25 / km)

30situps,30/30heeldrops,2m/quad

3 PM

paved running 36:39 [2] 3.5 mi (10:28 / mi) +12m 10:21 / mi
ahr:117 max:154 shoes: Montrail Hurricane Ridge Gore

Monday Jan 18, 2016 #

Exercises (Ballista routine) 11:00 [3]

10 AM

nordic skiing 37:24 [2] 2.06 mi (18:09 / mi) +27m 17:27 / mi
shoes: Trak 1000 waxless

with Jude.
2" , so barely enough on the grass, even then the skis were dragging, and then, with the ground not frozen, picked up some massive frozen slush crossing low spots.

3 PM

paved running 22:31 [1] 1.73 mi (13:03 / mi) +20m 12:35 / mi
shoes: Asics GT-1000

with Jude, snowy sidewalks, bracing wind.

Sunday Jan 17, 2016 #

Note

WCOC winter meeting. A long drive but well worth it for the O, food and guests.
http://www.faculty.fairfield.edu/rdewitt/wcoc/2016...

C • Splits 1

C • WCOC 2

2 PM

orienteering race 17:33 [3] 1.3 mi (13:30 / mi) +51m 12:02 / mi
ahr:126 max:177 shoes: Inov8 OROC 350

Going faster than I have recently...and went too low to number 3, lost about 30sec., but do not see how Becks, Lina and Phil did, 1,6 & 12 secs. on that leg (130m, uphill). E punch boxes lie!

orienteering race 24:39 [3] 1.59 mi (15:30 / mi) +84m 13:19 / mi
ahr:126 max:146 shoes: Inov8 OROC 350

Really messed up 4 on this one, just wasn't looking for such a small boulder (no excuse).
These were the same course as last year, so you'd think I could be good.

orienteering race 15:04 [4] 1.32 mi (11:25 / mi) +67m 9:52 / mi
ahr:141 max:151 shoes: Inov8 OROC 350

Re-run, so I could do 3-4 well, and to get close to an hour. At 4 I figured might as well go all the way.
At 7 I finally followed the route Emma took last year, way right. The route was fabulous, downhill for the first couple hundred meters, just enough to be able to help your speed, not too steep so you had to be careful and slow, then follow along uphill of the wall, and then there is the control right in front of you.
Wish I could see those routes the first time, every time.

C • Re-run 2

Sprint 1 - Splits

Sprint 2 - Splits

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