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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 8, 2013:

activity # timemileskm+m
  paved running5 3:54:33 19.59(11:58) 31.52(7:26) 380
  orienteering1 2:00:10 9.15(13:08) 14.73(8:09) 354
  trail running2 1:41:10 11.16(9:04) 17.95(5:38) 415
  rowing machine4 40:00 5.41(7:23) 8.71(4:36)
  Total11 8:15:53 45.31(10:57) 72.92(6:48) 1149
  [1-5]10 7:02:39
averages - sleep:7.6 rhr:39 weight:142.2lbs

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TuWeThFrSaSuMo

Monday Apr 8, 2013 #

7 AM

rowing machine (30abs,bplank) 10:00 [1] 2.15 km (4:39 / km)
weight:144lbs

8 AM

paved running 42:00 [2] 3.3 mi (12:44 / mi)
shoes: Asics 1140

With Jude

Sunday Apr 7, 2013 #

Event: UNO Mine Falls
 
Event: NEOC: Prospect Hill
 
11 AM

orienteering (Green) 50:11 intensity: (12:45 @1) + (11:22 @2) + (25:11 @3) + (44 @4) + (9 @5) 6.28 km (8:00 / km) +151m 7:08 / km
ahr:122 max:186

orienteering (Brown) 35:57 intensity: (8 @0) + (1:46 @1) + (22:47 @2) + (11:16 @3) 4.36 km (8:15 / km) +105m 7:22 / km
ahr:125 max:138

orienteering (Orange) 34:02 intensity: (33 @1) + (25:53 @2) + (7:36 @3) 4.1 km (8:18 / km) +98m 7:25 / km
ahr:125 max:138 shoes: Inov8 OROC 350

Stopped watch when I met the two girls from our street out on the course. They were a bit turned around, without a compass. They thought they really didn't need one as they had the sun and their cellphones......
Forgot to restart watch.

Orange - Splits

Brown - Splits

Green - Splits

Saturday Apr 6, 2013 #

2 PM

paved running 52:38 [0] 4.25 mi (12:23 / mi) +97m 11:34 / mi
shoes: Merrell Glove

With Jude and Hill

Friday Apr 5, 2013 #

7 AM

rowing machine (30abs,bplank) 10:00 [1] 2.15 km (4:39 / km)
slept:7.0

2 PM

trail running (Skyline 1) 1:05:40 intensity: (23 @1) + (14:00 @2) + (50:24 @3) + (53 @4) 6.71 mi (9:48 / mi) +415m 8:13 / mi
ahr:135 max:149

Thursday Apr 4, 2013 #

8 AM

rowing machine (30abs,bplank,25hamb,35toe) 10:00 [1] 2.15 km (4:39 / km)
rhr:38 slept:8.5 weight:143lbs

Wednesday Apr 3, 2013 #

8 AM

paved running (45toes) 55:51 intensity: (19:41 @0) + (7:06 @1) + (3:13 @2) + (2:23 @3) + (6:13 @4) + (17:15 @5) 4.11 mi (13:35 / mi) +77m 12:51 / mi
ahr:155 max:199 rhr:40 slept:7.0 weight:140lbs shoes: Asics 1140

Morning run with Jude.
4 PM

paved running warm up/down 25:08 intensity: (1:58 @1) + (17:00 @2) + (6:05 @4) + (5 @5) 2.3 mi (10:56 / mi) +120m 9:24 / mi
ahr:135 max:166 shoes: Asics 1150

Forced myself out the door, because I had to get back to make dinner, and rationalized that although I wanted to do 5 miles at T, I could do half today and half tomorrow, but was mostly worried I was going to be too tired to get into the zone. Of course, the zone is fortunately going lower every year, used to be 150, but now 155 could be the max HR, so the T zone is around 140 maybe?
Started off up the Westfield hill to get the HR up quicker, but then the downhill to along the Charles River was a challenge. Alwaysa battle with myself as to how far I can go at this pace, but figured just staying relaxed, but constnaty attentive to HR, I could keep going.
Stayed with it until the trails ended back on Westfield ST, good feeling.
Made dinner as soon as I got home, Didn,t change clothes, knew when I finally relaxed I would feel pretty fatigued, and I was . Made sure I got to bed early.

trail running tempo 35:30 [4] 4.45 mi (7:59 / mi)
shoes: Asics 1150

Tuesday Apr 2, 2013 #

8 AM

rowing machine (30abs,25hamb,55toes) 10:00 [2] 2.26 km (4:25 / km)
rhr:38 slept:7.7 weight:142lbs

12 PM

paved running 58:56 intensity: (47 @0) + (2:46 @1) + (48:19 @2) + (6:17 @3) + (47 @4) 5.63 mi (10:28 / mi) +86m 10:00 / mi
ahr:121 max:157 shoes: Asics 1140

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