Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 1, 2016:

	activity	#	time	miles		km		+m
	paved running	5	3:31:26	17.25	(12:15)	27.77	(7:37)	379
	trail running	2	1:54:19	11.93	(9:35)	19.19	(5:57)	453
	orienteering	1	1:19:22	4.95	(16:02)	7.97	(9:58)	90
	rowing machine	4	40:00	5.74	(6:58)	9.23	(4:20)
	Exercises	1	12:00
	Total	12	7:37:07	39.86		64.15		922
averages - sleep:8 rhr:39 weight:144.3lbs

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Sunday May 1, 2016 #

Event: NEOC: Breakheart Reservation

Event: WCOC Ansonia Nature Center

Note

From TG on WOC terrain:
sticking to the red line is the fastest option and every extra meters is clearly unnecessary. Definitively a skill I need to develop. With the maps being more and more accurate (thanks to laser curving and other mapping methods), in my opinion, compass skills will be even more important in a near-future. Couple of years ago, "jumping” from features to features was, maybe, the safest (not necessarily the fastest though) technique to avoid map´s distortion. But, nowadays, it might not be risky to hit a rather small target 2-400 meters ahead if you are enough precise with compass."

The maps look as though raw running power will be advantageous. Open bare rock and lots of up and downs.

C • Running power 3

11 AM

paved running 58:38 [1] 4.08 mi (14:22 / mi) +71m 13:38 / mi
ahr:131 max:167 shoes: Altra Instinct 1.5

Judy's HR data.

Saturday Apr 30, 2016 #

Event: Raid the Sanctuary II

10 AM

orienteering race 1:19:22 [3] 4.95 mi (16:02 / mi) +90m 15:11 / mi
ahr:111 max:163 shoes: Inov8 OROC 350

College Woods,

Friday Apr 29, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

35situps, 40haqmballs, 30/30heeldrops

12 PM

paved running 23:03 [3] 2.15 mi (10:44 / mi) +115m 9:12 / mi
ahr:131 max:183 shoes: Asics GT-1000

trail running tempo 46:14 [4] 5.31 mi (8:42 / mi) +46m 8:29 / mi
ahr:127 max:144 shoes: Asics GT-1000

paved running 10:56 [2] 1.09 mi (10:04 / mi) +34m 9:10 / mi
ahr:110 max:120 shoes: Asics GT-1000

Thursday Apr 28, 2016 #

Event: CSU Cat Rock Park

rowing machine 10:00 [3] 2.32 km (4:19 / km)

6 PM

Exercises (Ballista routine) 12:00 [1]

Wednesday Apr 27, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:143.5lbs

30abs,45heeldrops,40hamballs,2m/quad

12 PM

trail running (skyline one) 1:08:05 [3] 6.62 mi (10:17 / mi) +407m 8:38 / mi
ahr:132 max:163 shoes: Columbia Master Fly

Tuesday Apr 26, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:39 slept:8.0 weight:145lbs

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

9 AM

paved running 55:17 [3] 4.95 mi (11:10 / mi) +96m 10:32 / mi
ahr:104 max:153 shoes: Altra Instinct 1.5

Monday Apr 25, 2016 #

11 AM

paved running 40:06 [1] 2.76 mi (14:32 / mi) +63m 13:34 / mi
shoes: Altra Instinct 1.5

with Jude

5 PM

paved running 23:26 [3] 2.23 mi (10:30 / mi)
ahr:109 max:120 shoes: Altra Instinct 1.5

Post office loop

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