Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 8, 2016:

	activity	#	time	miles		km		+m
	paved running	3	2:31:31	11.69	(12:58)	18.81	(8:03)	182
	orienteering	2	2:10:03	7.61	(17:06)	12.24	(10:37)	248	30c
	trail running	1	1:16:21	3.89	(19:37)	6.26	(12:11)	127
	Road bike	1	50:00	12.5	(4:00)	20.12	(2:29)
	rowing machine	4	40:00	5.57	(7:11)	8.96	(4:28)
	Total	11	7:27:55	41.26	(10:51)	66.4	(6:45)	557	30c
averages - sleep:7.8 rhr:40 weight:142.3lbs

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Saturday Oct 8, 2016 #

Event: NEOC: Prospect Hill

11 AM

orienteering race 56:03 [3] 3.57 mi (15:42 / mi) +248m 12:55 / mi
14c shoes: Icebug Celeritas

Some physically tough controls at the foot of giant cliffs. Plenty of climb made me feel the pain of not having run hard, or much at all, lately. Need a race to activate the motivation.

3 PM

paved running 57:02 [1] 4.08 mi (13:59 / mi) +73m 13:15 / mi
shoes: Altra Instinct 1.5

with Jude

Green - Splits

Friday Oct 7, 2016 #

5 PM

paved running 32:38 [3] 3.39 mi (9:38 / mi) +11m 9:32 / mi
shoes: Altra Instinct 1.5

Feeling rather wimpy since the NAOC, so in an effort to pick up my conditioning, I picked up the pace after about 2 miles.
10:30 @ T.

Thursday Oct 6, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.5 weight:142lbs

30abs,backplank,40heeldrops,20pushups,2m/quad

2 PM

Road bike 50:00 [3] 12.5 mi (4:00 / mi)
shoes: Ross Signature 290S

To the Newton garden, swiss chard for tonight's dinner.

Wednesday Oct 5, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 weight:141.5lbs

30jacknifes,2m/quad,40heeldrops

Tuesday Oct 4, 2016 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:41 slept:7.5

30jacknifes, 1mbackplank,50heeldrops,20pushups,2m/quad.

4 PM

trail running 1:16:21 [2] 3.89 mi (19:37 / mi) +127m 17:48 / mi
shoes: Columbia Master Fly

Putting out the TARC100 signs with Chris and Josh. Different to be hanging out with...trail runners.

Monday Oct 3, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.5 weight:143.5lbs

30abs,20pushups,50heeldrops
Sore throat still hanging on, but a bit better every day.

10 AM

paved running 1:01:51 [1] 4.22 mi (14:40 / mi) +98m 13:40 / mi
shoes: Altra Instinct 1.5

run with Jude

Sunday Oct 2, 2016 #

Event: NEOC: Noon Hill

orienteering race 1:14:00 [3] **** 6.5 km (11:23 / km)
16c shoes: Inov8 OROC 350

at Noon Hill, NEOC newest map. Really nice terrain and fairly open, pretty much typical NE woods.
Going pretty easy but still amazed at the speed of others.

Red - Splits

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