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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 20, 2016:

activity # timemileskm+m
  orienteering2 2:38:02 10.45(15:07) 16.82(9:24) 41231c
  trail running2 1:50:25 10.51(10:30) 16.91(6:32) 278
  Road bike1 1:05:38 13.0(5:03) 20.92(3:08) 120
  paved running2 46:07 4.41(10:27) 7.1(6:30) 39
  nordic skiing1 33:03 4.19(7:53) 6.75(4:54) 24
  rowing machine3 30:00 4.13(7:16) 6.64(4:31)
  Total8 7:23:15 46.69(9:30) 75.15(5:54) 87331c
  [1-5]7 6:11:13
averages - sleep:8.2 rhr:39 weight:141.8lbs

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Tuesday Sep 20, 2016 #

10 AM

Road bike 1:05:38 [0] 13.0 mi (5:03 / mi) +120m 4:54 / mi
(sick) shoes: Ross Signature 290S

Head cold, easy ride to TJoe and garden.

Monday Sep 19, 2016 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:39 slept:8.5 weight:141.5lbs

30jacknifes,15pushups,30/40heeldrops,2m/quadstretch

Sunday Sep 18, 2016 #

10 AM

orienteering race (BLUE) 2:08:02 [3] *** 8.28 mi (15:28 / mi) +412m 13:24 / mi
21c shoes: Inov-8 OROC 340

Ran NC just to get out in the terrain which I really like. One big error going to 8 when I just lost contact getting near the control, went back, located the pond and got it easily....also lost time on 4 by wandering to far west, just not watching the compass enough. Lost a lot of time because I then had to approach the control through some rocky marshes.
Apparently also forgot to punch 16, the water control I was anxious to get too, a bit too anxious I guess.

paved running warm up/down 3:07 [3] 0.3 mi (10:23 / mi)
shoes: Inov-8 OROC 340

To the start. Realized upon arrival I had not changed into my O top, still in the cotton T shirt. Did not want to run back so decided to go with it.

Sunday - Blue - Splits

Saturday Sep 17, 2016 #

Event: NEOC: Great Brook Farm
 
Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
9 AM

trail running 1:03:01 intensity: (5:26 @0) + (2:15 @1) + (25:51 @2) + (28:49 @3) + (40 @4) 4.9 mi (12:52 / mi) +227m 11:15 / mi
ahr:126 max:149 shoes: Saucony Kinvara TR

Morning run before the WRE starts to check whether the water was at blue control 11. This water stop was added to the WRE M course a week ago when I suggested that another water stop was needed in this area of the course because of the 6+Km distance between existing water.
Although water had been brought out to the nearby trail, and several visits by control checkers, no one could confirm that the water had actually been placed AT the control.
I wanted to get some run in this morning, so figured this was a good route, just to confirm the water was there..
I figured it had been done, so I ran directly to the control, which is located in a fairly technical area, withsome deadfall and mountain laurel.
Upon arrival, no water! Got out to the trail, found the stash, carried them, had to stop a few times as the cups were loose and kept falling all over, finally stuffed them down my pants so I could use both hands to grip the 3 water jugs and got it all there.
Nice mostly downhill run back with enough time to cool off and chage before waiting for the first late WRE arrival.

Thursday Sep 15, 2016 #

7 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.5 weight:141.5lbs

30abs,15pushups,60heeldrops,2m/quad
12 PM

paved running warm up/down 14:19 intensity: (31 @0) + (2:18 @1) + (6:41 @2) + (4:49 @3) 1.35 mi (10:37 / mi) +29m 9:57 / mi
ahr:105 max:119 shoes: Asics GT-1000

trail running tempo 33:03 intensity: (42 @3) + (32:17 @4) + (4 @5) 4.19 mi (7:53 / mi) +51m 7:36 / mi
ahr:140 max:146 shoes: Asics GT-1000

paved running warm up/down 14:22 intensity: (11 @1) + (2:07 @2) + (11:36 @3) + (28 @4) 1.41 mi (10:09 / mi)
ahr:116 max:138 shoes: Asics GT-1000

paved running 14:19 intensity: (27 @0) + (2:48 @1) + (3:20 @2) + (7:44 @3) 1.35 mi (10:37 / mi) +10m 10:22 / mi
ahr:105 max:119

nordic skiing 33:03 intensity: (3:49 @3) + (28:31 @4) + (43 @5) 4.19 mi (7:53 / mi) +24m 7:45 / mi
ahr:140 max:146

trail running 14:21 intensity: (10 @1) + (48 @2) + (13:23 @3) 1.41 mi (10:09 / mi)
ahr:116 max:137

Wednesday Sep 14, 2016 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.5 weight:142.5lbs

30abs,30/30heeldrops,15pushups,2m/quadstretch.
6 PM

orienteering 30:00 [3] *** 3.5 km (8:34 / km)
10c shoes: Vintage VJ

Window O at Hammond Pond by Alex.
Set a bearing each time and pretty much nailed each one, helps that I know the area so had the confidence I could relocate at anytime. Got too dark and never found #13.
Another Garmin has died....

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