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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 26 days ending Apr 8, 2019:

activity # timemileskm+m
  paved running22 23:04:35 104.18(13:17) 167.66(8:15) 2064
  trail running6 7:34:35 37.52(12:07) 60.38(7:32) 1567
  orienteering3 2:51:19 10.21(16:47) 16.43(10:26) 40964c
  rowing machine17 2:50:00 23.89(7:07) 38.45(4:25)
  Exercises2 28:00
  Total47 36:48:29 175.8 282.93 403964c
  [1-5]47 35:21:31
averages - sleep:8 rhr:40 weight:142lbs

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Monday Apr 8, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:141.5lbs

30situps.20pushups,30/30hamballs,60heeldrops
3 PM

paved running 1:16:32 intensity: (1:16 @0) + (57:38 @1) + (10:03 @2) + (7:35 @3) 5.63 mi (13:36 / mi) +62m 13:09 / mi
ahr:96 max:125

with Judy

Sunday Apr 7, 2019 #

Event: NEOC: Historic Beaver Brook & Youth Series #1
 
12 PM

orienteering race 19:09 intensity: (16 @0) + (16 @1) + (20 @2) + (5:15 @3) + (6:03 @4) + (6:59 @5) 1.74 mi (11:00 / mi) +32m 10:24 / mi
ahr:136 max:156 20c shoes: Icebug Celeritas

orienteering race 19:46 intensity: (12 @1) + (3 @2) + (5:33 @3) + (7:53 @4) + (6:05 @5) 1.24 mi (15:56 / mi) +69m 13:35 / mi
ahr:140 max:152 21c shoes: Icebug Celeritas

orienteering 26:10 intensity: (10:26 @0) + (10:07 @1) + (2:02 @2) + (3:35 @3) 0.83 mi (31:31 / mi) +22m 29:10 / mi
ahr:85 max:124 shoes: Icebug Celeritas

picking up controls

Sprint-2 - Splits

Sprint-1 - Splits

Saturday Apr 6, 2019 #

3 PM

trail running 1:01:50 intensity: (5:10 @0) + (26:31 @1) + (10:47 @2) + (19:22 @3) 3.87 mi (15:59 / mi) +171m 14:03 / mi
ahr:97 max:120

with Judy at Northfield Mt.

Friday Apr 5, 2019 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)

4 PM

paved running hills 1:01:38 intensity: (1:56 @0) + (17:22 @1) + (10:45 @2) + (23:57 @3) + (4:13 @4) + (3:25 @5) 4.56 mi (13:31 / mi) +196m 11:55 / mi
ahr:110 max:152 shoes: Altra Solstice

12x Erin's Way

Thursday Apr 4, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:43 slept:9.0 weight:143lbs

20situps,15pushups, 70heeldrops
3 PM

paved running 54:49 intensity: (2:07 @0) + (42:13 @1) + (8:05 @2) + (2:24 @3) 4.03 mi (13:36 / mi) +77m 12:51 / mi
ahr:94 max:121 shoes: Altra Instinct 1.5

with Judy, 1 nip bottle, 1 pint bottle.
5 PM

Exercises (Ballista routine) 14:00 [3]

Wednesday Apr 3, 2019 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:40 slept:8.5 weight:142lbs

30situps,15pushups,70heeldrops,2m/1legstand
11 AM

paved running 37:22 intensity: (9 @0) + (8:56 @1) + (12:24 @2) + (14:10 @3) + (1:02 @4) + (41 @5) 3.05 mi (12:15 / mi) +43m 11:44 / mi
ahr:107 max:149 shoes: Asics 1000-5

PO and water Co.
2 PM

paved running 54:34 intensity: (26 @0) + (33:10 @1) + (18:00 @2) + (2:58 @3) 4.05 mi (13:28 / mi) +79m 12:42 / mi
ahr:97 max:111 shoes: Asics 1000-5

with Judy, feeling quite tired.

Tuesday Apr 2, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

12 PM

trail running long 1:59:28 intensity: (14 @0) + (4:26 @1) + (5:33 @2) + (1:47:48 @3) + (1:21 @4) + (6 @5) 10.05 mi (11:53 / mi) +440m 10:28 / mi
ahr:119 max:146 shoes: Columbia Master Fly

For entertainment purposes, I ran 2 sections of the DDB 50Km. I was going for 2 hours or 10 miles, whichever came first.
Unfortunate incident at about 44 minutes, I tripped on a rock and went down fast and hard. As the ground, or protruding rocks approached my face, I managed to get my hands out, but this could be bad.
Upon opening my eyes on landing, I noted no serious pains. The rocks were just inches away for my face. I sat there a few minutes, as the adrenaline came and went.
Had a moderately sprained right middle finger, a bruised left palm, definitely a scrape under my tights on the right leg around my knee, but nothing to keep me from running, so got up and continued, with a renewed sense of vulnerability.
I had never fallen before on training runs in the Blue Hills, so this was ….discouraging?

Monday Apr 1, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30abs,40/40hamballs,40/40heeldrops,20lifts.

Exercises (ballista routine) 14:00 [3]

11 AM

paved running 54:22 intensity: (29 @0) + (45:57 @1) + (7:08 @2) + (48 @3) 4.1 mi (13:16 / mi) +73m 12:34 / mi
ahr:93 max:121

Sunday Mar 31, 2019 #

Event: NEOC: Powisset Peak (Caryl Park)
 
10 AM

trail running warm up/down 8:08 intensity: (32 @0) + (5:17 @1) + (2:17 @2) + (2 @3) 0.49 mi (16:35 / mi)
ahr:93 max:105 slept:9.0 shoes: Inov-8 OROC 340

orienteering race 53:45 intensity: (30:56 @3) + (18:16 @4) + (4:33 @5) *** 4.22 mi (12:44 / mi) +166m 11:21 / mi
ahr:135 max:150 13c shoes: Inov-8 OROC 340

A good steady run. Number 6, I should have been more cautious, I know this area is confusing, and the pine saplings make visibility poor. Tried to compass in from a known point on the south trail, came upon Ethan who seemed misplaced. After a shot at where I thought it should be, I went to the N trail and came in from near the intersection, Ethan was just leaving, so not too much time lost.
Something of a NEOC reunion of the 80's, Bob Lux, JR and Beth, Alar and Eva, and so many others.

Red - Splits

Saturday Mar 30, 2019 #

11 AM

paved running 1:36:53 intensity: (1:35 @0) + (1:02:21 @1) + (12:36 @2) + (18:45 @3) + (33 @4) + (1:03 @5) 7.19 mi (13:28 / mi) +171m 12:33 / mi
ahr:98 max:154 shoes: Altra Instinct 1.5

with Judy, then a lap around Stoney Lea.
4 PM

orienteering 52:29 intensity: (10:26 @0) + (18:47 @1) + (6:02 @2) + (17:14 @3) 2.18 mi (24:05 / mi) +120m 20:34 / mi
ahr:96 max:133 10c shoes: Inov-8 OROC 340

Met Xevi, divided up the area, I put out 10 controls.
The waqy in I found a hunter stand, pretty sure that is not permitted on TOR land, on the way out I found 2 huge trash bags. Got them home, lots of beer cans and some socks and clothing, disgusting.

Friday Mar 29, 2019 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:40 slept:9.0 weight:142.5lbs

30/30heeldrops,30/30hamballs

Thursday Mar 28, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:7.0 weight:140.5lbs

30abs,20pushups,40heeldrops,2m/1legstand
12 PM

trail running 1:12:02 intensity: (5 @0) + (26 @1) + (21 @2) + (37:17 @3) + (19:07 @4) + (14:46 @5) 6.66 mi (10:49 / mi) +385m 9:10 / mi
ahr:136 max:168 shoes: Columbia Master Fly

The trails were mostly dry, although the stream in Deep Dark Hollow required crossing on a fallen log.
In looking at the DCR online map, I noted that all the contours are shifted about 500 meters to the south relative to the paths and text. Seems someone has messed around with their file.
I met a nice older fellow who was busy clearing Balster Brook under the trail.
He engaged me in quite a conversation about his running in the Blue Hills, recommending this and that trail for its tough climbs and rocky terrain. Surprised I had not run into him before.
3 PM

paved running 55:54 intensity: (10 @0) + (42 @1) + (7:21 @2) + (46:56 @3) + (31 @4) + (14 @5) 4.06 mi (13:46 / mi) +76m 13:01 / mi
ahr:112 max:150 shoes: Asics 1000-5

with Judy

Wednesday Mar 27, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.5 weight:140.5lbs

30situps,30/40heeldrops,20lifts.
4 PM

paved running 27:52 intensity: (40 @0) + (26:20 @1) + (24 @2) + (28 @3) 2.02 mi (13:48 / mi) +18m 13:25 / mi
ahr:90 max:112 shoes: Altra Instinct 1.5

with Judy, then to the BOD meeting....

Tuesday Mar 26, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:39 slept:7.0 weight:142lbs

20situps,15pushups
11 AM

paved running 22:14 intensity: (32 @1) + (1:45 @2) + (19:57 @3) 2.0 mi (11:07 / mi) +50m 10:19 / mi
ahr:106 max:131 shoes: Asics 1000-5

trail running 1:04:46 intensity: (2:15 @0) + (7:15 @1) + (2:14 @2) + (53:00 @3) + (2 @4) 5.25 mi (12:20 / mi) +83m 11:45 / mi
ahr:114 max:139 shoes: Asics 1000-5

paved running 15:33 intensity: (7 @2) + (15:26 @3) 1.45 mi (10:43 / mi)
ahr:117 max:125 shoes: Asics 1000-5

paved running 59:09 intensity: (17 @0) + (26:54 @1) + (24:27 @2) + (7:31 @3) 4.09 mi (14:28 / mi) +77m 13:40 / mi
ahr:100 max:119

Monday Mar 25, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:143lbs

4 PM

paved running 38:40 intensity: (2:47 @0) + (33:03 @1) + (2:15 @2) + (35 @3) 2.73 mi (14:09 / mi) +49m 13:24 / mi
ahr:89 max:104

Sunday Mar 24, 2019 #

3 PM

paved running 57:52 intensity: (1:17 @0) + (51:09 @1) + (2:30 @2) + (2:34 @3) + (16 @4) + (6 @5) 4.01 mi (14:25 / mi) +65m 13:44 / mi
ahr:91 max:145

Saturday Mar 23, 2019 #

3 PM

paved running tempo 52:57 intensity: (8:33 @0) + (9:44 @1) + (7:33 @2) + (4:44 @3) + (14:19 @4) + (8:04 @5) 4.94 mi (10:43 / mi) +102m 10:04 / mi
ahr:115 max:149 shoes: Asics 1000-5

with Judy, stoney lea 4 x.

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII
 

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:8.0 weight:143.5lbs

30abs,20pushups,48heeldrops
3 PM

paved running 1:37:29 intensity: (8:28 @0) + (58:50 @1) + (6:32 @2) + (23:39 @3) 7.35 mi (13:16 / mi) +123m 12:37 / mi
ahr:94 max:134 shoes: Altra Instinct 1.5

with Judy, 8 nip bottles

Thursday Mar 21, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:141.5lbs

30situps,20pushups,experimented with clean jerks, but I think I need more weight.
2 PM

paved running 58:35 intensity: (1:50 @0) + (52:43 @1) + (3:07 @2) + (55 @3) 4.03 mi (14:32 / mi) +74m 13:45 / mi
ahr:90 max:103 shoes: Altra Instinct 1.5

with Judy

Wednesday Mar 20, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141lbs

30abs,30/30hamballs,60heeldrops,2m/1legstand
3 PM

paved running 1:27:20 intensity: (1:08 @0) + (52:06 @1) + (5:59 @2) + (28:07 @3) 6.74 mi (12:57 / mi) +85m 12:28 / mi
ahr:99 max:126 shoes: Altra Instinct 1.5

with Judy, then some more, a couple more botlles to the recycling

Tuesday Mar 19, 2019 #

12 PM

trail running long 2:08:21 intensity: (8 @0) + (1:47 @1) + (5:19 @2) + (1:52:35 @3) + (7:57 @4) + (35 @5) 11.2 mi (11:28 / mi) +489m 10:05 / mi
ahr:125 max:145 weight:141.5lbs shoes: Columbia Master Fly

various trails in the Blue hills, which were much more snow and ice covered than anticipated. Trails around my house are clear but there were long stretches were covered with packed snow. I sought out the smaller south face trails which were better, and the trails in the BH east were quite clear by comparison. saw 3 other trail runners, which is 3 more than I had ever seen in the past, especially mid week, midday.
Also picked up about 10 dogpoop bags, all carefully hidden behind trees near the parking lots.... I really cannot comprehend the logic/stupidity of this..

Monday Mar 18, 2019 #

Event: World Masters Ski Orienteering Championships
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.25 weight:143.5lbs

2x18situps,2x15pushups,25hamballs
2 PM

paved running 1:04:46 intensity: (1:37 @0) + (52:30 @1) + (4:42 @2) + (5:57 @3) 4.67 mi (13:52 / mi) +58m 13:21 / mi
ahr:93 max:137 shoes: Altra Instinct 1.5

with Judy

Sunday Mar 17, 2019 #

3 PM

paved running 1:39:37 intensity: (1:06 @0) + (1:07:32 @1) + (12:59 @2) + (18:00 @3) 7.38 mi (13:30 / mi) +139m 12:45 / mi
ahr:95 max:117 shoes: Altra Instinct 1.5

with Judy, then on my own, making an effort to collect plastic "nip" bottles. With my vest rear pockets stuffed, I had to carry the latter ones in my hands at the end for a total of 22 bottles!

Saturday Mar 16, 2019 #

3 PM

paved running 54:41 intensity: (14:47 @0) + (26:21 @1) + (12:02 @2) + (1:31 @3) 4.05 mi (13:30 / mi) +84m 12:41 / mi
ahr:91 max:110

with Judy

Friday Mar 15, 2019 #

Event: WCOC/HVO Winter Series 2019
 

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0

30/30hamballs,20lifts,40/40heeldrops
3 PM

paved running 56:16 intensity: (4:08 @0) + (44:17 @1) + (5:57 @2) + (1:19 @3) + (9 @4) + (26 @5) 4.07 mi (13:49 / mi) +63m 13:11 / mi
ahr:93 max:156

Thursday Mar 14, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

12 PM

paved running hills 1:00:47 intensity: (2:28 @0) + (1:15 @1) + (5:14 @2) + (35:09 @3) + (8:51 @4) + (7:50 @5) 5.2 mi (11:41 / mi) +240m 10:13 / mi
ahr:123 max:154 rhr:38 slept:7.5 weight:142.5lbs shoes: Altra Solstice

15x Erin's Way, then T pace once around Stoney Lea. Stopped to talk to Stan about him selling his manual trans BMW coupe until I got cold.
3 PM

paved running 38:43 intensity: (12 @0) + (11:42 @1) + (20:37 @2) + (6:12 @3) 2.77 mi (13:57 / mi) +60m 13:05 / mi
ahr:102 max:118

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