Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 4, 2016:

	activity	#	time	miles		km		+m
	orienteering	5	5:12:43	17.58	(17:47)	28.29	(11:03)	1127
	Road bike	1	1:16:06	15.59	(4:53)	25.09	(3:02)	211
	paved running	2	1:10:57	5.37	(13:12)	8.65	(8:12)	185
	trail running	1	1:07:29	6.71	(10:03)	10.8	(6:15)	414
	rowing machine	1	10:00	1.41	(7:05)	2.27	(4:24)
	Total	10	8:57:15	46.66	(11:31)	75.1	(7:09)	1937
averages - sleep:8 weight:143.5lbs

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Saturday Jun 4, 2016 #

Event: Stockholm marathon

11 AM

orienteering race 1:59:36 [3] 7.52 mi (15:54 / mi) +572m 12:52 / mi
ahr:130 max:149 shoes: Inov-8 OROC 340

Mostly a good run, and despite a really bad wander off the line to 2 (I relocated off 4) I only lost a few minutes there. Was cursing myself for the crazy around to the west side of Pond Mt when I was out there, but Sam and others confirmed it as a good choice. Had some problem attacking off the trail as the boulders so prominent at the base of the cliff are not mapped ( I mean really, a 4x2 m boulder is not worthy!)
I good 2 hour run, but had hoped for closer to 96 minutes.

Long Red - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials

8 AM

paved running 15:09 [3] 1.32 mi (11:29 / mi) +111m 9:06 / mi
shoes: Saucony Kinvara TR

morning run with Ross, then some situps

1 PM

orienteering 19:13 [3] 1.66 mi (11:34 / mi) +11m 11:20 / mi
shoes: Saucony Kinvara TR

Phil kindly gave us some UMass sprint maps and we stopped by for some practice and had our lunches.

5 PM

orienteering race 21:50 [4] 2.23 mi (9:47 / mi) +35m 9:20 / mi
ahr:137 max:154 shoes: Saucony Kinvara TR

I was checking off the easy route to 1, just a trail bend seemingly in the open, when I saw a thicket ahead, glanced at the map to get bearing on a way through, when what should I see but the control surrounded by the out of bounds olive green!. Quick left to hit the trail through and then considering the route to 2...Really was in decisive on 4 and then got cut off by a construction area. By this time Dean (2 minutes back) was closing in. Ran hard for the rest, but then got distracted by the Stever/Charlie duo at the end and ran by 17...maybe just as well as I was not tempted to follow them out of bounds in the finish chute.

Sprint Red - Splits

Thursday Jun 2, 2016 #

Event: CSU Boston Common

10 AM

orienteering 1:28:58 [2] 3.77 mi (23:36 / mi) +288m 19:04 / mi
ahr:101 max:143 shoes: Inov8 OROC 350

Put together a course adding some points to yesterday's streamers. Went out ahead to get them up before anyone arrived. The area to the west was real nice woods , but the latter part was waist high bushes, with some dubious mapping of pits (more then mapped) and bare rock (ie there isn't any, despite what the map depicts)

Wednesday Jun 1, 2016 #

4 PM

orienteering 1:03:06 [2] 2.4 mi (26:18 / mi) +221m 20:27 / mi
ahr:94 max:129 shoes: Inov8 OROC 350

Streamering at Macedonia, hiked up to some decent terrain in the SW. hung some streamers while the others hit some permanent markers in the east part.

Tuesday May 31, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:143.5lbs

30jacknifes,60heeldrops,2m/quadstretch

11 AM

trail running (Skyline One) 1:07:29 [4] 6.71 mi (10:03 / mi) +414m 8:26 / mi
ahr:137 max:152 shoes: Columbia Master Fly

Going a bit easy on the last two big hills, just fast enough to get in some good training, without overdoing it, I hope.
Took in the views and breezes atop Buck Hill for a minute or so, quite a lovely day really, and no passing planes overhead, must have been coming in over Everett today.
Can't wait 'til Sam gets here this evening, Thai food then a mini vacation in NW CT.

Monday May 30, 2016 #

2 PM

paved running 55:48 [1] 4.06 mi (13:46 / mi) +74m 13:01 / mi
shoes: Altra Instinct 1.5

Getting a run in before the block party with Jude.

Sunday May 29, 2016 #

10 AM

Road bike 1:16:06 [2] 15.59 mi (4:53 / mi) +211m 4:41 / mi
shoes: Austro-Daimler Vent Noir

with Jude, roaming through some ritzy enclaves in Westwood.....

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