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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 19, 2022:

activity # timemileskm+m
  paved running2 1:34:45 6.91(13:43) 11.12(8:31) 94
  orienteering1 1:29:34 3.65(24:32) 5.87(15:15) 24917c
  trail running1 1:20:08 6.68(12:00) 10.75(7:27) 365
  Road bike1 1:19:29 13.53(5:52) 21.77(3:39) 145
  Exercises4 44:00
  rowing machine4 40:00 6.44(6:13) 10.36(3:52)
  track running1 32:25 2.24(14:28) 3.61(9:00) 1
  Total9 7:40:21 39.44 63.48 85417c
  [1-5]9 7:36:32
averages - sleep:8.3 rhr:42 weight:147.7lbs

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Monday Sep 19, 2022 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:148.5lbs

Exercises 10:00 [3]

25pushups,30situps,30heeldrops
12 PM

trail running (skyline 1) 1:20:08 intensity: (43:30 @3) + (15:13 @4) + (21:25 @5) 6.68 mi (12:00 / mi) +365m 10:15 / mi
ahr:134 max:155 shoes: Columbia Master Fly

This felt hard at times. Legs certainly are tired hours later. 2 minute rest atop Buck Hill to watch the planes come in, but the clouds were too low to see the aircraft.

Sunday Sep 18, 2022 #

Event: WCOC Huntington State Park
 
10 AM

orienteering 1:29:34 intensity: (3:05 @0) + (39:39 @1) + (14:00 @2) + (32:50 @3) 3.65 mi (24:32 / mi) +249m 20:15 / mi
ahr:101 max:131 17c

Training by Nils at Prospect Hill. I was not to thrilled to try this, a course on a no trails and roads map , with no compass. I certainly didn't feel I would get hopelessly lost, as I had made the previous map, but the new on is certainly "different".
Some hesitationa and error at 1, never saw the streamer but I know i was in the correct spot. In the circle at 3, but hadn't read the clue, and the bare rock symbol was barey visible on the map. from then on it went OK, got them all straight away, and it was an interesting, fairly intense, navigation challenge. It would have been a lot faster with a compass for sure.

Friday Sep 16, 2022 #

3 PM

paved running 47:34 intensity: (18 @0) + (11:09 @1) + (25:03 @2) + (11:04 @3) 3.3 mi (14:25 / mi) +36m 13:57 / mi
ahr:102 max:112 shoes: Asics Nimbus

with Judy

Thursday Sep 15, 2022 #

Note
(injured)

right hip stiff and sore. obviously from yesterdays intervals. cycling has no soreness, and standing or walking and bending is a bit painful.
May be do to lack of Ballista in the past 2 weeks.
8 AM

rowing machine 10:00 [3] 2.2 mi (4:33 / mi)
rhr:39 slept:7.5

Exercises 10:00 [1]

20pushups,30situps,40hamcurls,50heeldrops
11 AM

Road bike 1:19:29 [3] 13.53 mi (5:52 / mi) +145m 5:41 / mi
shoes: Ross Signature 290S

to the Newton garden with Judy. Lots of chard and tomatoes.

Wednesday Sep 14, 2022 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:44 slept:8.0 weight:147lbs

Exercises 10:00 [1]

20deadlifts over head, 30situps, 30heeldrops
11 AM

paved running 23:35 intensity: (26 @0) + (38 @1) + (1:20 @2) + (21:05 @3) + (6 @4) 1.89 mi (12:27 / mi) +38m 11:43 / mi
ahr:114 max:138

track running 32:25 intensity: (46 @1) + (1:13 @2) + (13:26 @3) + (4:24 @4) + (12:36 @5) 2.24 mi (14:28 / mi) +1m 14:27 / mi
ahr:133 max:161 shoes: Asics Nimbus

3x(200,200,400) at NU track. such a nice venue.
left calf was feeling shaky on the the 200's the 3rd rep. fought the desire to go faster, just stay with the program and not get injured.

paved running 23:36 intensity: (24 @1) + (50 @2) + (22:22 @3) 1.71 mi (13:47 / mi) +20m 13:17 / mi
ahr:116 max:125

Tuesday Sep 13, 2022 #

9 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0

Exercises (PT) 14:00 [1]

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