Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 24, 2016:

	activity	#	time	miles		km		+m
	orienteering	3	3:44:23	13.47	(16:40)	21.67	(10:21)	624	43c
	Road bike	1	1:05:38	13.0	(5:03)	20.92	(3:08)	120
	paved running	2	1:02:28	5.44	(11:29)	8.76	(7:08)	55
	trail running	2	24:33	1.5	(16:22)	2.41	(10:10)	144
	rowing machine	2	20:00	2.76	(7:15)	4.44	(4:30)
	Total	7	6:37:02	36.17	(10:59)	58.2	(6:49)	943	43c
	[1-5]	6	5:31:24
averages - sleep:7.8 rhr:39 weight:141.5lbs

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Saturday Sep 24, 2016 #

10 AM

orienteering race 1:07:46 [3] ***** 3.18 mi (21:19 / mi) +165m 18:21 / mi
10c shoes: Inov-8 OROC 340

Did not check out the model map, and it showed on the first leg, had trouble getting into the terrain. Was determined to stay in contact, but in the end, was too deliberate. Never out of contact, but should have been able to go rough compass to attackpoints, would have saved a lot of time on the long leg.

trail running warm up/down 12:16 [2] 0.68 mi (18:01 / mi) +35m 15:32 / mi
(sick) shoes: Inov-8 OROC 340

Long - Brown X - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016

12 PM

orienteering race (Brown) 28:35 [3] *** 2.01 mi (14:14 / mi) +47m 13:17 / mi
12c shoes: Inov-8 OROC 340

Just getting over th ehead cold, so went out easy , not sure what effort my lungs would take , but it has been all in my head! Unsure on the way to 2, but stayed the bearing and came just to the right of it. Fine until seeing Jude near the end and going to the wrong hill at 10.

trail running warm up/down 12:17 [3] 0.82 mi (15:00 / mi) +109m 10:37 / mi
shoes: Inov-8 OROC 340

Was getting late when I realized the call up was 6 minutes so had to run .

Middle - Brown X - Splits

Thursday Sep 22, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 (sick)

Sore throat bad, not much sleep last night.
Dr. says, just wait it out.

Wednesday Sep 21, 2016 #

11 AM

paved running 59:21 [2] 5.14 mi (11:33 / mi) +55m 11:11 / mi
(sick) shoes: Asics GT-1000

Easy run to PO, errands. Sore throat not getting worse.

Tuesday Sep 20, 2016 #

10 AM

Road bike 1:05:38 [0] 13.0 mi (5:03 / mi) +120m 4:54 / mi
(sick) shoes: Ross Signature 290S

Head cold, easy ride to TJoe and garden.

Monday Sep 19, 2016 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:39 slept:8.5 weight:141.5lbs

30jacknifes,15pushups,30/40heeldrops,2m/quadstretch

Sunday Sep 18, 2016 #

10 AM

orienteering race (BLUE) 2:08:02 [3] *** 8.28 mi (15:28 / mi) +412m 13:24 / mi
21c shoes: Inov-8 OROC 340

Ran NC just to get out in the terrain which I really like. One big error going to 8 when I just lost contact getting near the control, went back, located the pond and got it easily....also lost time on 4 by wandering to far west, just not watching the compass enough. Lost a lot of time because I then had to approach the control through some rocky marshes.
Apparently also forgot to punch 16, the water control I was anxious to get too, a bit too anxious I guess.

paved running warm up/down 3:07 [3] 0.3 mi (10:23 / mi)
shoes: Inov-8 OROC 340

To the start. Realized upon arrival I had not changed into my O top, still in the cotton T shirt. Did not want to run back so decided to go with it.

Sunday - Blue - Splits

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