Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Nov 23, 2015:

activity

time

miles

orienteering

3:50:02

11.03

(20:52)

17.74

(12:58)

430

rowing machine

53:13

7.57

(7:02)

12.19

(4:22)

trail running

49:02

5.46

(8:59)

8.78

(5:35)

174

Total

5:32:17

24.06

(13:49)

38.72

(8:35)

604

[1-5]

3:52:58

averages - sleep:8 rhr:39 weight:142.2lbs

1:18

0:00

» now

Monday Nov 23, 2015 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.5 weight:143.5lbs

40hamballs,20lifts,30/30heeldrops,1m/quad

orienteering 45:00 [3] 3.0 km (15:00 / km)
shoes: Salamon SpeedCross 3

BHW control pickup.
I did the 19-20 route fairly straight along the bare rock. It was not too bad, although I have some local knowledge which cannot be discerned from the map. I actually overshot to the north a bit. It was slow in places as I had to climb and push through some scrub oak. I forgot my watch so I have no time split. May try it again sometime.

Sunday Nov 22, 2015 #

Event: NEOC: Blue Hills Traverse and Meet

Note

A bit drizzley and cool for the runners and workers.
A bit of a hiccup at the start when we couldn't find Ken and Dave, or rather, they couldn't find us.
As I stood by the penultimate control, and time ticked by, more than 30 minutes after Jordan finished and only 8 runners had passed, and then no one for another while, I realized many were finding the course too hard. The rocky ground and steep hillsides, along with some ill-advised forays onto the bare rock, were making it difficult.

Saturday Nov 21, 2015 #

2 PM

orienteering 48:00 [1] 3.5 mi (13:43 / mi) +194m 11:42 / mi
shoes: Salamon SpeedCross 3

Staking controls

Friday Nov 20, 2015 #

orienteering 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: Salamon SpeedCross 3

Putting out the first 5 controls. Had a lengthy conversation with a hunter scouting out his section for the upcoming Blue Hills deer hunt.

rowing machine 10:00 [3] 2.22 km (4:30 / km)

30abs,15lifts,1m/quad

Thursday Nov 19, 2015 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.0 weight:142lbs

30situps,15lifts,sideplanks,80heeldrops,1m/quad

3 PM

orienteering 26:45 [1] 0.79 mi (33:44 / mi) +58m 27:29 / mi
shoes: Salamon SpeedCross 3

Wednesday Nov 18, 2015 #

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

30abs,20lifts,30/30heeldrops,1m/quadstretch

11 AM

orienteering 33:59 [0] 1.6 mi (21:11 / mi) +116m 17:18 / mi
shoes: Salamon SpeedCross 3

Tuesday Nov 17, 2015 #

rowing machine 13:13 [3] 3.0 km (4:24 / km)
rhr:39 slept:7.5 weight:141lbs

30situps,backplank,20/25heeldrops,1m/quad

Note

From TGIF's log:
" I tried a simple mechanic change to improve my efficiency in the very first phase after the control. I forced myself to grab the map with two hands which resulted in a slower process but more stable compass and a full understanding of the map. Slow is smooth, smooth is fast!"

This to me, is more than an idea on how to improve one's efficiency through a control, but a commentary on why elite competitors are the best at what they do. TG, despite his extraordinary success at orienteering, is looking for ideas on how to improve, and work on his weak (relatively !!) skills.

C • "Slow is smooth, smooth is fast!" 1

2 PM

trail running 49:02 [0] 5.46 mi (8:59 / mi) +174m 8:10 / mi
shoes: Salamon SpeedCross 3

orienteering 16:18 [0] 0.26 mi (1:01:35 / mi) +62m 35:39 / mi
shoes: Salamon SpeedCross 3

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