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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  trail running3 2:57:39 17.19(10:20) 27.67(6:25) 679
  paved running2 1:40:49 8.2(12:17) 13.2(7:38) 112
  orienteering2 1:38:18 6.11(16:05) 9.84(9:59) 15320c
  rowing machine4 40:00 5.56(7:12) 8.94(4:28)
  nordic skiing1 33:03 4.19(7:53) 6.75(4:54) 24
  Total10 7:29:49 41.26(10:54) 66.4(6:46) 96820c
  [1-5]9 6:25:36
averages - sleep:7.9 rhr:38 weight:142.2lbs

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Saturday Sep 17, 2016 #

Event: NEOC: Great Brook Farm
 
Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
9 AM

trail running 1:03:01 intensity: (5:26 @0) + (2:15 @1) + (25:51 @2) + (28:49 @3) + (40 @4) 4.9 mi (12:52 / mi) +227m 11:15 / mi
ahr:126 max:149 shoes: Saucony Kinvara TR

Morning run before the WRE starts to check whether the water was at blue control 11. This water stop was added to the WRE M course a week ago when I suggested that another water stop was needed in this area of the course because of the 6+Km distance between existing water.
Although water had been brought out to the nearby trail, and several visits by control checkers, no one could confirm that the water had actually been placed AT the control.
I wanted to get some run in this morning, so figured this was a good route, just to confirm the water was there..
I figured it had been done, so I ran directly to the control, which is located in a fairly technical area, withsome deadfall and mountain laurel.
Upon arrival, no water! Got out to the trail, found the stash, carried them, had to stop a few times as the cups were loose and kept falling all over, finally stuffed them down my pants so I could use both hands to grip the 3 water jugs and got it all there.
Nice mostly downhill run back with enough time to cool off and chage before waiting for the first late WRE arrival.

Thursday Sep 15, 2016 #

7 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.5 weight:141.5lbs

30abs,15pushups,60heeldrops,2m/quad
12 PM

paved running warm up/down 14:19 intensity: (31 @0) + (2:18 @1) + (6:41 @2) + (4:49 @3) 1.35 mi (10:37 / mi) +29m 9:57 / mi
ahr:105 max:119 shoes: Asics GT-1000

trail running tempo 33:03 intensity: (42 @3) + (32:17 @4) + (4 @5) 4.19 mi (7:53 / mi) +51m 7:36 / mi
ahr:140 max:146 shoes: Asics GT-1000

paved running warm up/down 14:22 intensity: (11 @1) + (2:07 @2) + (11:36 @3) + (28 @4) 1.41 mi (10:09 / mi)
ahr:116 max:138 shoes: Asics GT-1000

paved running 14:19 intensity: (27 @0) + (2:48 @1) + (3:20 @2) + (7:44 @3) 1.35 mi (10:37 / mi) +10m 10:22 / mi
ahr:105 max:119

nordic skiing 33:03 intensity: (3:49 @3) + (28:31 @4) + (43 @5) 4.19 mi (7:53 / mi) +24m 7:45 / mi
ahr:140 max:146

trail running 14:21 intensity: (10 @1) + (48 @2) + (13:23 @3) 1.41 mi (10:09 / mi)
ahr:116 max:137

Wednesday Sep 14, 2016 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.5 weight:142.5lbs

30abs,30/30heeldrops,15pushups,2m/quadstretch.
6 PM

orienteering 30:00 [3] *** 3.5 km (8:34 / km)
10c shoes: Vintage VJ

Window O at Hammond Pond by Alex.
Set a bearing each time and pretty much nailed each one, helps that I know the area so had the confidence I could relocate at anytime. Got too dark and never found #13.
Another Garmin has died....

Tuesday Sep 13, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)

30abs,15pushups,2m/quad
12 PM

trail running (Skyline 1) 1:07:14 intensity: (19 @1) + (12:51 @2) + (40:56 @3) + (13:08 @4) 6.69 mi (10:03 / mi) +401m 8:29 / mi
ahr:138 max:153 shoes: Columbia Master Fly

Monday Sep 12, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:7.7 weight:142.5lbs

11 AM

paved running 57:49 [0] 4.09 mi (14:08 / mi) +73m 13:23 / mi
shoes: Altra Instinct 1.5

Sunday Sep 11, 2016 #

9 AM

orienteering race (Red) 1:08:18 [3] 6.34 km (10:46 / km) +153m 9:37 / km
10c shoes: Inov8 OROC 350

Legs pretty shot after about 6 hours of woods running the past two days, so I was going pretty slow through the controls on Big Island, no errors, then felling better after the first 40 minutes and navigated well to the finish. Content to finish among the younger guys.

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