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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 15, 2012:

activity # timemileskm+m
  trail running3 4:03:07 25.79(9:26) 41.5(5:51) 663
  paved running2 1:27:58 7.21(12:12) 11.6(7:35) 87
  orienteering1 1:01:30 4.19(14:41) 6.74(9:07) 308 /10c80%
  Road bike1 52:50 12.19(4:20) 19.62(2:42) 112
  rowing machine2 20:00 2.92(6:51) 4.7(4:15)
  Total9 7:45:25 52.3(8:54) 84.17(5:32) 8928 /10c80%
  [1-5]8 6:47:06
averages - sleep:7.5 rhr:40 weight:144.3lbs

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Monday Oct 15, 2012 #

8 AM

paved running 48:42 [1] 3.84 mi (12:41 / mi) +55m 12:09 / mi
shoes: Asics 1140

Run with Jude, Hill, Sam & Ross
C • Nice 1
1 PM

Road bike 52:50 intensity: (13:31 @0) + (16:25 @1) + (19:01 @2) + (3:53 @3) 12.19 mi (4:20 / mi) +112m 4:13 / mi
ahr:102 max:142 shoes: Ross Signature 290S

To Newton garden. Brussell Sprouts are nice and tall.
Got one last pancake squach and bunch of Chard.

Sunday Oct 14, 2012 #

Event: NEOC: Boxford
 
11 AM

orienteering race 1:01:30 intensity: (3:41 @1) + (30:30 @2) + (24:36 @3) + (2:43 @4) *** 4.19 mi (14:41 / mi) +30m 14:22 / mi
ahr:127 max:150 spiked:8/10c rhr:40 weight:144lbs shoes: Inov8 OROC 350

Once away from the dense green, a lot of nice woods. I'd say a better venue than Powissett or Harold Parker.
Mappable rock standard is vintage 80's, ie not much, but contours mostly OK, open swamps really nice and runnable.
C • Better venue 3

Green - Splits

Saturday Oct 13, 2012 #

Event: TARC FAll Classic trail races
 
8 AM

trail running race 1:54:01 intensity: (8 @0) + (4 @1) + (2 @2) + (1:09:59 @3) + (39:17 @4) + (4:31 @5) 12.93 mi (8:49 / mi) +252m 8:19 / mi
ahr:146 max:176 shoes: Salamon SpeedCross 3

Decided to enter this just a few days ago, a good opportunity to get some hard running in and preserve fitness. Normally I would not race to train, but the TARC races are inexpensive, $22, which probably includes $2 for the DCR parking fee.
Arrived early, for me, and was hanging around in my sandals and lots of warm clothes (temp about 35F) as they were going to start the 10K runners first, then 15 minutes later the longer distances. But then they changed that, and I ran off to my car to get ready for the mass start.
The course was largely on wide paths in the forest or fields, but there were two twisty single track pieces per lap. Although everyone started together, we on the half marathon did alap around a field first, so as I approached the first single track, there was a line of runners walking up the switchbacks.
I hopeIwasnot being overly competitive, butI ran past the lines with many "on your left"s and hopping through the woods.Several of these runners passed me later.
The second lap I was alone much of the time. I passed a few runners the last half mile , but hats off to them,most of them were continuing on for the marathon!

Friday Oct 12, 2012 #

8 AM

rowing machine (30abs,bplank,30toes) 10:00 [2] 2.3 km (4:21 / km)
rhr:39 slept:8.0 weight:144lbs

Thursday Oct 11, 2012 #

2 PM

trail running 58:00 [3] 10.0 km (5:48 / km)
shoes: Salamon SpeedCross 3

Preview of the Great Brook Farm trail race. Not as fast as advertised, but nice trails .

Wednesday Oct 10, 2012 #

8 AM

rowing machine (33abs.bplank,50toes) 10:00 [2] 2.4 km (4:10 / km)
rhr:40 slept:7.0 weight:145lbs

6 PM

paved running 39:16 [0] 3.37 mi (11:39 / mi) +32m 11:19 / mi
shoes: Asics 1140

Tuesday Oct 9, 2012 #

1 PM

trail running (Skyline 1) 1:11:06 intensity: (5:24 @0) + (1:07 @1) + (17:53 @2) + (38:02 @3) + (8:18 @4) + (22 @5) 6.64 mi (10:42 / mi) +411m 8:59 / mi
ahr:134 max:182 shoes: Adidas Trail racer

Taking it easy. Picked up some trash. Passed 2 other trail runners, unusual especially on such a dreary day.

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