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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Nov 21, 2015:

activity # timemileskm+m
  orienteering8 5:33:08 19.27(17:17) 31.01(10:44) 72926c
  rowing machine5 53:13 7.54(7:03) 12.14(4:23)
  trail running1 49:02 5.46(8:59) 8.78(5:35) 174
  Total12 7:15:23 32.27(13:29) 51.94(8:23) 90326c
  [1-5]10 5:34:33
averages - sleep:7.8 rhr:39 weight:141.5lbs

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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

Monday Nov 16, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,40hamballs,45heeldrops,20lifts,1m/quad
2 PM

orienteering 34:32 [1] 2.1 mi (16:27 / mi) +196m 12:45 / mi
shoes: Salamon SpeedCross 3

Sunday Nov 15, 2015 #

Event: NEOC: Boxford State Forest
 
10 AM

orienteering race 1:10:27 intensity: (1:31 @0) + (27:11 @1) + (41:45 @2) 5.29 mi (13:19 / mi) +66m 12:49 / mi
ahr:131 max:152 20c shoes: Inov8 OROC 350

2 PM

orienteering 43:07 [2] 2.72 mi (15:51 / mi) +37m 15:13 / mi
6c shoes: Inov8 OROC 350

control pick up

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