Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Aug 5, 2017:

activity # timemileskm+m
  Road bike3 5:42:04 82.99(4:07) 133.56(2:34) 1391
  paved running2 1:43:26 8.55(12:06) 13.76(7:31) 176
  trail running2 1:00:10 4.04(14:54) 6.5(9:15) 76
  orienteering1 41:17 1.73(23:52) 2.78(14:50) 3318c
  rowing machine3 30:00 4.3(6:59) 6.92(4:20)
  Total10 9:36:57 101.61(5:41) 163.52(3:32) 167618c
  [1-5]10 9:10:40
averages - sleep:7.9 rhr:39 weight:146lbs

«»
2:44
0:00
» now
SuMoTuWeThFrSa

Saturday Aug 5, 2017 #

10 AM

paved running 55:44 intensity: (31 @0) + (36:13 @1) + (16:43 @2) + (2:17 @3) 4.05 mi (13:46 / mi) +78m 12:59 / mi
ahr:98 max:115 shoes: Asics GT-1000

run with Judy. No pain at all in left leg.
Plan is to run longer, not push the paces.

Friday Aug 4, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

30abs,40hamballs,20pushups,2m/quad.
Sick is over.
9 AM

Road bike 2:06:02 intensity: (18:22 @0) + (53:17 @1) + (32:19 @2) + (22:04 @3) 27.8 mi (4:32 / mi) +451m 4:19 / mi
ahr:95 max:123 shoes: Austro-Daimler Vent Noir

To Farm Pond with Jude. We use to make this ride when Sam and Hill were towed in a trailer. Farm Pond is restricted to Sherborn residents, unless you arrive by bike or foot.
The beach had some kids and moms, but we had the raft to ourselves for awhile, just so pleasant to just be in the water and sun.

Thursday Aug 3, 2017 #

6 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:39 slept:10.0 weight:146lbs (sick)

30jacknifes,16lifts,40hamballs
12 PM

paved running 47:42 intensity: (12 @0) + (47 @1) + (2:07 @2) + (41:58 @3) + (2:38 @4) 4.5 mi (10:36 / mi) +98m 9:56 / mi
ahr:127 max:140 shoes: Asics GT-1000

To the water company and then seeing further to see how the hamstring and tendon felt. Hamstring was OK, tendon got a bit of soreness as I picked the pace up, to almost 10 minutes per mile.....may be awhile before I can go "fast".

Wednesday Aug 2, 2017 #

9 AM

Road bike long 2:44:28 intensity: (1:35 @0) + (8:54 @1) + (18:03 @2) + (2:13:55 @3) + (1:55 @4) + (6 @5) 43.03 mi (3:49 / mi) +733m 3:38 / mi
ahr:115 max:150 slept:8.5

Tuesday Aug 1, 2017 #

Event: Bubo Cup
 
8 AM

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:39 slept:6.0

30abs,40hamballs,20pushups
12 PM

Road bike 51:34 [2] 12.16 mi (4:14 / mi) +207m 4:02 / mi
shoes: Ross Signature 290S

to Newton garden. Overrun with weeds, so 25 minutres of pulling giant weeds so the little chard and tomatoes have a chance at sunlight.

Monday Jul 31, 2017 #

6 AM

Note
slept:7.0 (sick)

Travel day

Sunday Jul 30, 2017 #

10 AM

trail running warm up/down 11:03 intensity: (1:07 @0) + (2:39 @1) + (2:13 @2) + (5:01 @3) + (3 @4) 0.72 mi (15:21 / mi) +19m 14:11 / mi
ahr:102 max:139 shoes: Inov-8 X-Talon

No visit to Uppsala without some training in Lunsen. Jog ot the start area with Judy and Sam.

orienteering 41:17 intensity: (4:00 @0) + (14:24 @1) + (9:04 @2) + (13:49 @3) **** 1.73 mi (23:52 / mi) +33m 22:32 / mi
ahr:100 max:122 18c shoes: Inov-8 X-Talon

A couple of very quick courses on 1:5000 at Lunsen. Not fast but only lost once, when I mistook the wrong boulder as the start triangle.

trail running warm up/down 24:40 intensity: (30 @0) + (5:00 @1) + (5:30 @2) + (11:19 @3) + (2:21 @4) 1.58 mi (15:37 / mi) +27m 14:49 / mi
ahr:111 max:144 shoes: Inov-8 X-Talon

Back to the car park.
Left leg working pretty well. pace much faster than a few days ago, slight soreness in the tendon when running.
4 PM

trail running 24:27 [1] 1.74 mi (14:04 / mi) +30m 13:21 / mi
(injured) (sick) shoes: Saucony Kinvara TR

short run with Jude

« Earlier | Later »