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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 11, 2016:

activity # timemileskm+m
  orienteering4 3:05:07 10.9(16:59) 17.55(10:33) 4837c
  paved running3 2:10:26 10.66(12:14) 17.16(7:36) 185
  Road bike2 2:01:26 25.86(4:42) 41.62(2:55) 205
  rowing machine4 40:00 5.66(7:04) 9.11(4:23)
  trail running2 37:27 3.51(10:40) 5.65(6:38) 92
  Total12 8:34:26 56.59(9:05) 91.08(5:39) 53037c
  [1-5]12 8:27:01
averages - sleep:8.2 weight:143.3lbs

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Saturday Jun 11, 2016 #

11 AM

paved running 56:05 [1] 4.08 mi (13:45 / mi) +116m 12:38 / mi
shoes: Altra Instinct 1.5

Friday Jun 10, 2016 #

10 AM

Road bike 33:38 [3] 5.84 mi (5:46 / mi) +46m 5:37 / mi
ahr:92 max:126 shoes: Ross Signature 290S

Ride to Skyline Park, Brookline. A beautiful day of breeze and sun and fluffy clouds.

orienteering 5:25 [1] 0.21 mi (25:47 / mi) +1m 25:25 / mi
ahr:73 max:89 shoes: Icebug Celeritas

Micro O, 1/500-25cm contours. Was pretty hopeless on this.

orienteering 4:45 [0] 0.23 mi (20:30 / mi) +1m 20:13 / mi
ahr:83 max:99 shoes: Icebug Celeritas

orienteering (Micro O) 2:40 [0] 0.11 mi (24:15 / mi)
ahr:99 max:123 shoes: Icebug Celeritas

Finally was able to go a bit better when being able to read the way various trees and bushes were mapped. Should have read the Legend...

orienteering race 11:20 [5] ** 1.37 mi (8:16 / mi) +13m 8:02 / mi
ahr:144 max:161 14c shoes: Icebug Celeritas

Skyline Park , fast and open sprint

Road bike 35:48 [3] 8.52 mi (4:12 / mi) +59m 4:07 / mi
ahr:103 max:129 shoes: Ross Signature 290S

Took the longer way home.
4 PM

orienteering race 10:57 [5] ** 1.12 mi (9:47 / mi) +14m 9:25 / mi
ahr:139 max:155 7c shoes: Icebug Celeritas

Some fast running at Nahanton Park, home of our Newton Garden.

orienteering race 9:00 [5] ** 1.1 mi (8:11 / mi)
8c shoes: Icebug Celeritas

orienteering race 9:00 [5] ** 1.11 mi (8:07 / mi)
8c shoes: Icebug Celeritas

Thursday Jun 9, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:142.5lbs

30jacknifes,40hamballs30/30heeldrops,2m/quad
A good time at the Scooper Bowl, perfect weather, just warm enough to melt the ice cream, but not so hot to make you sweat.
Best were- Ben&Jerry's Empower Mint, along with perennial Cherry Garcia,Yuengling's Black&Tan (no beer from what I could tell),Edy's Ghiradelli Chocolate, Maple Flavored French Toast (but only in small doses).
Good contingent of friends, Ross, Ed, Ian (and friend), and my Scooper team, Judy and Hillary.
4 PM

paved running 22:18 [3] 2.05 mi (10:53 / mi) +69m 9:51 / mi
ahr:114 max:150 shoes: Asics GT-1000

trail running 24:22 [3] 2.37 mi (10:18 / mi) +17m 10:04 / mi
ahr:108 max:120 shoes: Asics GT-1000

paved running 16:03 [3] 1.53 mi (10:28 / mi)
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 8, 2016 #

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

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

Tuesday Jun 7, 2016 #

Event: Scooper Bowl
 

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.5 weight:143.5lbs

30jacknifes,40hamballs,30/20heeldrops
2 PM

orienteering 30:00 [2] 1.65 mi (18:10 / mi)
ahr:93 max:117 shoes: Vintage VJ

Vetting NEOC AGM controls, GPS died, thought I had charged it full.

Monday Jun 6, 2016 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:144lbs

30situps,45heeldrops
11 AM

paved running 36:00 [3] 3.0 mi (12:00 / mi)
shoes: Altra Instinct 1.5

with Jude
2 PM

Road bike 52:00 [3] 11.5 mi (4:31 / mi) +100m 4:24 / mi
shoes: Ross Signature 290S

To Trader Joe's

Sunday Jun 5, 2016 #

Note

I was really looking forward to the TT races. I like Pond Mt and the course setting should be great.
It is interesting seeing the course setting style of others. The trap right out of the start on the sprint was something I don't usually see, and the first control on the Long was the hardest technically and physically on the course. You don't usually see that on the first leg.

I was anticipating the Middle to be in the terrain east of Fuller Mt Rd. The choice of the area for the Middle was not what I expected. The course seemed more of a classic style to me. I expected shorter legs, changes in direction and in an area of fairly complex terrain. The controls 4-9 were in a good area, with some direction changes, but the legs were a bit too long in each case. The end was a bit of a letdown, necessitated by the route around the west side of Pond Mt, which has a general lack of interesting features, and is sparingly mapped.
I'm sure the course setter has their reasons, but I was a bit letdown by the middle (of course in no way because of my abysmal navigating to 5 !)

Despite my reservations, I had a great time and appreciate the efforts of all those involved.
10 AM

trail running warm up/down 13:05 [2] 1.14 mi (11:27 / mi) +75m 9:31 / mi
ahr:127 max:165

orienteering 1:42:00 [2] 4.0 mi (25:30 / mi) +19m 25:08 / mi
ahr:73 max:142 shoes: Inov-8 OROC 340

This started well, then I read past 4, but recovered pretty quick, then 5,who knows? I think I went by the saddle the first time, but the control was just out of sight on the other side. Went back tried again, Tori off to the right, then she came in with Steve T to the blue control. At this point I was standing about 100 meters from 5, and had apparently come past it, then off to the east, relocating off the big re entrant, back again and saw the cliff on the N knoll. Got it, then went off again to the N to try to figure out what I did wrong coming in.
Some tough time around 12, and some ruminating on the placement of the boulder for 13.
All in all a nice long (in time) run for a Sunday morning.

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