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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 7, 2019:

activity # timemileskm+m
  orienteering2 7:06:20 22.91(18:37) 36.87(11:34) 138133c
  paved running5 3:46:30 16.36(13:51) 26.33(8:36) 250
  trail running2 1:24:10 7.04 11.33 147
  Road bike1 53:45 12.22(4:24) 19.66(2:44) 164
  rowing machine3 30:00 4.24(7:05) 6.82(4:24)
  Total11 13:40:45 62.76 101.01 194133c
  [1-5]11 13:14:30
averages - sleep:6.9 rhr:42 weight:144.3lbs

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Monday Oct 7, 2019 #

3 PM

paved running 43:14 intensity: (2 @0) + (22:26 @1) + (14:32 @2) + (1:34 @3) + (13 @4) + (4:27 @5) 2.96 mi (14:36 / mi) +13m 14:24 / mi
ahr:105 max:161 shoes: Asics

with Judy

Sunday Oct 6, 2019 #

Event: Hudson Highlander XX
 
8 AM

orienteering race 5:45:50 [3] *** 19.12 mi (18:05 / mi) +1141m 15:16 / mi
33c slept:5.0 shoes: Inov-8 X-Talon

The toughest HH ever for me.
I may have started a bit too fast, although I was fairly confident in my training. Hanging with Tori and Brendan until I decided to go around on a trail leading to #3 on Surebridge. Lost contact for a few minutes and only was saved by happenning on the next group of Peggy, JJ, Bernie Nadim etc.
Went on my own off the mountain on the way to 7, passed Steve Tarry on his way to 1, then must have missed a trail junction (not sure there IS a trail jct.) and hesitated a few minutes before heading up and getting to 7, in a sea of high bushes.
At his point I was feeling pretty worn down, and with no group to follow, I slogged, walked to Tioroti Circle.
Fortunately, Pavlina arrived just after, and I asked to join her for the last loop. There were a few route choices I would have not taken, but staying together was most important for me. My legs were toast, I frankly have not felt that bad since running 50 and 100 mile trail races!
Trying to stave off this "getting older" thing is hard to do.

High - Splits

Saturday Oct 5, 2019 #

Event: UNO Urban Forestry Center
 

Note
(rest day)

Friday Oct 4, 2019 #

2 PM

paved running 39:57 intensity: (39 @0) + (36:33 @1) + (2:24 @2) + (21 @3) 2.78 mi (14:22 / mi) +54m 13:33 / mi
ahr:91 max:108 shoes: Asics

with Judy

Thursday Oct 3, 2019 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:42 weight:145lbs

30situps,20pushups,40hamballs,30/30heeldrops,2m/1legstand
11 AM

trail running warm up/down 4:23 intensity: (35 @0) + (3:11 @1) + (35 @2) + (2 @3)
ahr:91 max:104 shoes: Inov-8 OROC 340

trail running warm up/down 9:27 intensity: (28 @0) + (4:45 @1) + (3:23 @2) + (51 @3) 0.7 mi (13:30 / mi) +2m 13:24 / mi
ahr:96 max:110 shoes: Inov-8 OROC 340

more warmup after forgeting the compass in the car.

orienteering 25:56 intensity: (24 @0) + (3:34 @1) + (1:41 @2) + (20:17 @3) 1.41 mi (18:25 / mi) +79m 15:41 / mi
ahr:111 max:135

orienteering 26:50 intensity: (11:03 @1) + (3:59 @2) + (11:48 @3) 1.34 mi (19:59 / mi) +81m 16:51 / mi
ahr:107 max:136

orienteering 27:44 intensity: (2:50 @0) + (13:53 @1) + (3:25 @2) + (7:36 @3) 1.04 mi (26:44 / mi) +81m 21:32 / mi
ahr:97 max:122

trail running warm up/down 9:30 intensity: (2:56 @0) + (5:45 @1) + (21 @2) + (28 @3) 0.45 mi (21:07 / mi)
ahr:85 max:107 shoes: Inov-8 OROC 340

3 PM

paved running 56:43 intensity: (7:24 @0) + (21:33 @1) + (23:46 @2) + (4:00 @3) 4.03 mi (14:04 / mi) +73m 13:19 / mi
ahr:97 max:117 shoes: Asics

with Judy

Wednesday Oct 2, 2019 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.3 weight:143lbs

33situps,20lifts,44hamballs,30/30heeldrops,2x1m.1legstand
11 AM

Road bike 53:45 intensity: (10:21 @0) + (23:36 @1) + (10:49 @2) + (8:59 @3) 12.22 mi (4:24 / mi) +164m 4:13 / mi
ahr:92 max:123

Tuesday Oct 1, 2019 #

rowing machine 10:00 [2] 2.26 km (4:25 / km)
rhr:41 slept:8.3 weight:145lbs

30situps,20pushups,30/30heeldrops
11 AM

paved running long 16:52 intensity: (16 @0) + (1:00 @1) + (56 @2) + (14:40 @3) 1.62 mi (10:25 / mi) +33m 9:48 / mi
ahr:117 max:129 shoes: Altra Solstice

trail running long 1:00:50 intensity: (9 @1) + (8 @2) + (29:03 @3) + (25:59 @4) + (5:31 @5) 5.89 mi (10:20 / mi) +145m 9:36 / mi
ahr:134 max:147 shoes: Altra Solstice

paved running warm up/down 12:15 intensity: (15 @1) + (8 @2) + (11:52 @3) 1.1 mi (11:08 / mi)
ahr:117 max:132 shoes: Altra Solstice

4 PM

paved running 57:29 intensity: (20 @0) + (20:26 @1) + (25:23 @2) + (11:20 @3) 3.87 mi (14:51 / mi) +77m 13:59 / mi
ahr:101 max:113 shoes: Asics

with Judy

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