Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 10, 2016:

	activity	#	time	miles		km		+m
	paved running	4	3:09:24	17.46	(10:51)	28.1	(6:44)	319
	trail running	1	1:19:39	9.51	(8:23)	15.31	(5:12)	176
	orienteering	1	1:02:31	4.81	(13:00)	7.74	(8:05)	180
	rowing machine	4	40:00	5.64	(7:06)	9.07	(4:25)
	track running	1	8:23	1.31	(6:24)	2.11	(3:59)	4
	Total	10	6:19:57	38.72	(9:49)	62.32	(6:06)	679
averages - sleep:7.8 rhr:39 weight:141.5lbs

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Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill

11 AM

orienteering race 37:56 [3] 2.79 mi (13:36 / mi) +95m 12:18 / mi
ahr:127 max:139 shoes: Inov8 OROC 350

Wow, my legs were really tired. Some poor concentration, and not checking of codes lead me astray on 7 (but I happened upon the correct control a fewmeters late) but mispunched at the wrong control on boulder at the penultimate control.

orienteering race 24:35 [3] 2.02 mi (12:10 / mi) +85m 10:46 / mi
ahr:131 max:149 shoes: Inov8 OROC 350

Still slow but navigation was improved, maybe some less than ideal routes, but no errors.

Long Sprint - Splits

Final Sprint - Splits

Saturday Apr 9, 2016 #

Event: Merrimac River Trail race

Event: NEOC: Menotomy Rocks

8 AM

trail running race 1:19:39 [4] 9.51 mi (8:23 / mi) +176m 7:55 / mi
ahr:145 max:152 shoes: Salamon SpeedCross 3

Have been training for this for past 2 months. Goal was under 75 minutes, which wasn't even close. I think I didn't get enough recovery this week.
For the first time though, I won a loaf of molasses bread for my first (by a step) place in the over 60 crowd.

C • Trail race 2

12 PM

paved running 55:43 [1] 4.08 mi (13:39 / mi) +116m 12:33 / mi
shoes: Asics GT-1000

run with Jude. Just my speed.

Friday Apr 8, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5 weight:142lbs

20?,5/20hamballs,40heeldrops,2m/quad

Thursday Apr 7, 2016 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:7.5 weight:140.5lbs

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

12 PM

paved running warm up/down 14:13 [3] 1.43 mi (9:57 / mi) +13m 9:40 / mi
ahr:118 max:157 shoes: Asics GT-1000

Pretty solid rain was discouraging, but the forecast was for a lightening up around noon, and as I was watching, the rain just about stopped. Figuring this was my opportunity, I got out, with a rain jacket and Gore tex hat I was prepared for worsening conditions.

track running intervals 4:13 [5] 0.66 mi (6:23 / mi) +2m 6:20 / mi
ahr:143 max:152 shoes: Asics GT-1000

Had a few ideas in mind, 1x1600, 2x1000, 2x800?
Shed the rain jacket and gloves, the rain was picking up a bit.

C • this is a good brisk pace! ... 6

track running intervals 4:10 [5] 0.65 mi (6:25 / mi) +2m 6:21 / mi
ahr:147 max:154 shoes: Asics GT-1000

Was going for 800's, but I wanted to get some time near max HR so stretched them to 1000's.

paved running warm up/down 15:29 [2] 1.47 mi (10:34 / mi) +4m 10:28 / mi
ahr:111 max:132 shoes: Asics GT-1000

Wednesday Apr 6, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:7.0 weight:142lbs

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

6 PM

paved running 30:04 [3] 2.87 mi (10:28 / mi) +7m 10:23 / mi
shoes: Altra Instinct 1.5

Tuesday Apr 5, 2016 #

1 PM

paved running 1:13:55 [3] 7.61 mi (9:43 / mi) +179m 9:03 / mi
ahr:120 max:152 shoes: Altra Instinct 1.5

3 x Stoney Lea at T pace then 5x Westfield hill.

Monday Apr 4, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0

40/30heeldrops

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