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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 27, 2013:

activity # timemileskm+m
  orienteering4 3:38:03 15.87(13:44) 25.55(8:32) 1000
  trail running2 1:11:16 6.54(10:54) 10.52(6:46) 392
  paved running1 1:00:02 6.28(9:34) 10.11(5:56) 81
  rowing machine4 40:00 5.48(7:18) 8.82(4:32)
  Total10 6:29:21 34.17(11:24) 54.99(7:05) 1473
  [1-5]10 6:13:13
averages - sleep:7.8 rhr:38 weight:143.8lbs

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Saturday Apr 27, 2013 #

Event: West Point A-meet
 
10 AM

orienteering race (Middle) 42:33 intensity: (2:08 @0) + (1:44 @1) + (3:50 @2) + (28:11 @3) + (6:40 @4) 2.95 mi (14:25 / mi) +172m 12:13 / mi
ahr:135 max:157 shoes: Inov-8 OROC 340

2 PM

orienteering race (Sprint) 20:42 intensity: (7 @0) + (12 @1) + (14 @2) + (11:44 @3) + (8:25 @4) 1.9 mi (10:53 / mi) +48m 10:05 / mi
ahr:144 max:154 shoes: Icebug Celeritas


Day 1, Mid, Red - Splits

Day 1, Sprint, Red - Splits

Friday Apr 26, 2013 #

8 AM

rowing machine (25hamballs,50toes) 10:00 [1] 2.16 km (4:38 / km)
rhr:38 slept:7.0 weight:143lbs

Thursday Apr 25, 2013 #

Event: CSU Park-O #2: Peters Hill
 
8 AM

rowing machine (30abs,25hamballs,35toes) 10:00 [2] 2.23 km (4:29 / km)
rhr:38 slept:7.5 weight:143lbs

6 PM

orienteering race (Peter's Hill) 27:55 intensity: (30 @0) + (6 @1) + (4:07 @2) + (15:16 @3) + (7:56 @4) 2.46 mi (11:21 / mi) +226m 8:50 / mi
ahr:138 max:153 shoes: Icebug Celeritas

Hill workout, common control used four times atop Peter's Hill.
Hesitation at number two, I think the map needs fixing here, the reentrant does not extend down the hill, nor is it as large as shown, 30 seconds.
Another 10 seconds at number 5 as it had the code for 6.
Hard workout in the end, felt it later.

trail running warm up/down 13:29 intensity: (2:00 @0) + (5:20 @1) + (4:01 @2) + (2:08 @3) 1.11 mi (12:11 / mi) +66m 10:16 / mi
ahr:108 max:138 shoes: Icebug Celeritas


Park-O - Splits

Wednesday Apr 24, 2013 #

8 AM

rowing machine (30abs,35toes) 10:00 [2] 2.23 km (4:29 / km)
slept:7.5 weight:144lbs

12 PM

trail running (Skyline 2/3) 57:47 intensity: (46 @1) + (15:54 @2) + (38:59 @3) + (2:00 @4) + (8 @5) 5.43 mi (10:38 / mi) +326m 8:58 / mi
ahr:132 max:169 shoes: New Balance Trail

PArt of the Skyline 1 course.

Tuesday Apr 23, 2013 #

2 PM

paved running 1:00:02 intensity: (10:22 @0) + (1:14 @1) + (28:28 @2) + (19:19 @3) + (39 @4) 6.28 mi (9:34 / mi) +81m 9:11 / mi
ahr:127 max:148 shoes: Asics 1150

19:30 @ T
Trail loop 1.86 miles, 17 minutes.

Monday Apr 22, 2013 #

8 AM

rowing machine (30abs,25hamb,60toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:39 slept:9.0 weight:145lbs

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run
 
10 AM

orienteering race (my 31st Billy Goat) 2:06:53 intensity: (1:01 @0) + (2:02 @1) + (45:10 @2) + (1:12:15 @3) + (2:36 @4) + (3:49 @5) 8.56 mi (14:49 / mi) +554m 12:20 / mi
ahr:131 max:189 shoes: Inov-8 OROC 340

Having never been to Earls Trails, I was pleasantly surprised by the open woods and lack of rock underfoot, the light green w pretty slow, but there were some fabulously open woods to dash through.
The route to one was pretty good, although I could have cut off a few extra contours I climbed, although I had a plan of attack, the route along the way was planned at speed and was less than optimal.
Affer that I went mostly on my own, occasionally seeing others in passing.
Got caught up at 11 when I wobbled a bit on the approach, and then missed to the north. While trying to relocate in the reentrant,the train poured over the slope and I only had to follow them to the control.
original skip was 14, but after after another look I realized it wasn't,t as high as I thought, then the obvious ones 16,17,18, but each one had trails close by so I thought would be fairly fast and easy.
Looking ahead to the last loop,22 was so obvious, and skipping near the end is a real boost when you can eliminate one control and feel like you can run fast as it is even closer to the finish.
Got away from a group to 19, except for JimA who I could not lose.
He got through the green faster leaving 19, and I mistakenly felt the need to stop for a drink and lost sight of him, then missed 20 because of no attackpoint from the trail. Relocated pretty quick, but JJ caught up.
I must have just missed the train coming from 22-23. JimA managed to grab about 7 places with that skip, wish I had stayed with him.
An excellent course in such a small area, PG showed why he is the HEAD GOAT.

Billygoat - Splits

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