Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 6, 2016:

	activity	#	time	miles		km		+m
	paved running	4	4:03:43	21.62	(11:16)	34.8	(7:00)	382
	orienteering	2	2:22:35	9.75	(14:37)	15.69	(9:05)	409
	trail running	2	36:38	3.93	(9:20)	6.32	(5:48)	54
	rowing machine	3	30:00	4.41	(6:49)	7.09	(4:14)
	Exercises	1	12:00
	Total	10	7:44:56	39.7		63.9		845
averages - sleep:8.8 rhr:38 weight:142.2lbs

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Friday May 6, 2016 #

rowing machine 10:00 [3] 2.41 km (4:09 / km)
rhr:38 slept:9.0

30jacknifes,20/20heeldrops,40hamballs,2m/quad

12 PM

paved running 18:04 [3] 1.64 mi (11:01 / mi) +47m 10:07 / mi
ahr:125 max:159 shoes: Asics GT-1000

trail running tempo 14:36 [5] 1.87 mi (7:48 / mi) +53m 7:10 / mi
ahr:147 max:153 shoes: Asics GT-1000

paved running 19:10 [3] 2.0 mi (9:34 / mi)
ahr:118 max:143 shoes: Asics GT-1000

Thursday May 5, 2016 #

Event: CSU Danehy

Exercises (Ballista routine) 12:00 [1]

Wednesday May 4, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.5 weight:142lbs

30jacknifes,backplank,30/30heeldrops,2m/quad

1 PM

trail running warm up/down 11:58 [3] 1.08 mi (11:04 / mi)
ahr:112 max:136 shoes: Vintage VJ

orienteering 1:03:13 [3] 4.8 mi (13:10 / mi) +319m 10:55 / mi
ahr:126 max:144 shoes: Vintage VJ

An oldie course rerun, the 1986 club champs by Mike Fritz.
Ran no compass, and had a concentration lapse on the way to 2 and turned up the wrong trail, and then the hardest control on the course, #3, I had a plan to not go straight (almost impossible without a compass) but did go pretty straight, and overshot the control, had to relocate and come back. Also some route choices I had not taken in the past, just for the heck of it.
Record-52:38, April, 1999, last run- June,2012-61:18

Splits:
6:07
8:23
5:07
2:49
0;46
3:52
8:03
2:07
2:27
2:44
6:21
4:58
6:17
2:05
1:15

trail running warm up/down 10:04 [2] 0.97 mi (10:22 / mi) +1m 10:20 / mi
ahr:115 max:125 shoes: Vintage VJ

Tuesday May 3, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:142.5lbs

30jacknifes (10lb wt.),30/30hamballs,60heeldrops.2m/quad

5 PM

paved running 41:04 [3] 4.58 mi (8:58 / mi) +88m 8:28 / mi
ahr:130 max:156 shoes: Asics GT-1000

Felt surprisingly good, considering I was really tired after yesterday's long run.

Monday May 2, 2016 #

4 PM

paved running long 1:46:47 [3] 9.32 mi (11:27 / mi) +176m 10:49 / mi
ahr:104 max:128 shoes: Altra Instinct 1.5

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,

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