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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 24, 2021:

activity # timemileskm+m
  paved running3 2:36:09 10.89(14:20) 17.53(8:55) 217
  Road bike1 2:32:59 33.55(4:34) 53.99(2:50) 442
  Exercises6 1:11:00
  orienteering1 1:03:39 3.37(18:53) 5.42(11:44) 2238 /9c88%
  rowing machine5 50:00 7.81(6:24) 12.58(3:59)
  Total11 8:13:47 55.62 89.52 8818 /9c88%
  [1-5]11 7:47:55
averages - sleep:7.7 weight:144lbs

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SuMoTuWeThFrSa

Saturday Apr 24, 2021 #

10 AM

Road bike long 2:32:59 intensity: (4:03 @0) + (35:08 @1) + (20:56 @2) + (1:32:16 @3) + (36 @4) 33.55 mi (4:34 / mi) +442m 4:23 / mi
ahr:107 max:141 shoes: Motobecane InterClub Tandem

NEWTS ride. I would say we were not quite ready for this. The day didn't start well, on I94 on the way to the start, we heard a odd bump. Upon parking we were shocked to see the tandem canted over to one side, the front fork no longer attached!
Once started, after 1 mile I realized I had forgotten to pump up the rear tire, so back to the car. Off again, slowly windeing through Reading suburbs and getting lost as there was a missing street sign.. then again off track with some poor cue sheet directions, added 4.8 miles extra there. The last 8 or so miles were on flat, and fast, but heavily trafficked roads, so not much fun there either.
It was good to socialize afterwards, although we were both feeling really wiped.

Friday Apr 23, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.7 weight:144lbs

Exercises (PT) 10:00 [3]

10 AM

Note

PT today, got 2 more exercises to do. Right leg quite tired afterwards.

Exercises 17:00 [3]

Pt at PT 6 exercises typically 2x 10 reps.

Thursday Apr 22, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.5

50 heeldrops

Exercises (PT) 10:00 [1]

3 PM

paved running 57:46 intensity: (21:01 @0) + (6:26 @1) + (15:32 @2) + (14:47 @3) 4.1 mi (14:05 / mi) +78m 13:18 / mi
ahr:94 max:121 shoes: Asics

with Judy, 2 beer bottles, 1 flattened can

Wednesday Apr 21, 2021 #

8 AM

rowing machine 10:00 [2] 2.26 mi (4:25 / mi)
slept:8.0 weight:144.5lbs

40heeldrops

Exercises (ballista 2) 14:00 [3]

10 AM

Note
(injured)

First PT today. Have some new exercises for twice a day.
2 PM

paved running 40:11 intensity: (16 @0) + (11:35 @1) + (13:09 @2) + (15:11 @3) 2.73 mi (14:43 / mi) +57m 13:49 / mi
ahr:104 max:120 shoes: Asics

with Judy, rainy, feeling tired.

Tuesday Apr 20, 2021 #

Note

Good night, a bit weak going down stairs with the right leg.
Feling a bit tired, so just walked downtown with Judy.
9 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
slept:7.7 weight:143.5lbs (injured)

40heeldrops,20pushups,40hamcurlsball

Exercises (Linder routine) 10:00 [1]

Monday Apr 19, 2021 #

9 AM

rowing machine 10:00 [2] 2.24 km (4:28 / km)
slept:7.4 weight:144lbs (injured)

70heeldrops, 30pushups

Exercises (Linder routine) 10:00 [1]

3 PM

paved running 58:12 intensity: (16 @0) + (5:01 @1) + (17:25 @2) + (35:30 @3) 4.06 mi (14:20 / mi) +81m 13:30 / mi
ahr:108 max:120 shoes: Asics

with Judy, a bit sore in the hamstring and quad. 2 nips, 1 flat can.

Sunday Apr 18, 2021 #

Note

Apparently, running was the cure. Last night was uneventful, no ibuprofen or heat pads needed, and no leg pain for the night..by morning a bit of aching was creeping on, but a big improvement.
1 PM

orienteering race 1:03:39 intensity: (16 @0) + (1:38 @1) + (5:14 @2) + (51:25 @3) + (4:24 @4) + (42 @5) *** 3.37 mi (18:53 / mi) +223m 15:40 / mi
ahr:120 max:148 spiked:8/9c (injured) shoes: Inov-8 OROC 340

Nobscot Green. Judy and I stopped there after picking up a great deal on a tandem bike mount for our Thule rack .
Took it very easy, jogged slowly when i could. The second half the legs were feeling a bit tired, and downhills had to be taken slowly as my right quad was pretty sore.. Had a compression sleeve on, so i think that helped a bit. No trouble with the navigation, but I was going slower.
3 nip bottles (from the parking lot)

Livelox

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