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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 11, 2011:

activity # timemileskm+m
  orienteering6 5:20:24 17.73(18:05) 28.53(11:14) 46426c
  paved running2 1:44:21 10.3(10:08) 16.58(6:18) 70
  Road bike1 1:03:00 14.0(4:30) 22.53(2:48)
  rowing machine3 55:00
  trail running1 30:24 3.7(8:13) 5.95(5:06) 100
  Total13 9:33:09 45.73 73.59 63426c
averages - sleep:9 rhr:42 weight:142.5lbs

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Monday Apr 11, 2011 #

8 AM

rowing machine 20:00 [1]
slept:9.0 weight:143lbs

4 PM

paved running 1:01:00 [2] 6.3 mi (9:41 / mi)
shoes: Asics 1150

Nice run with Sam in T shirt and shorts.
C • warm temps 1

Sunday Apr 10, 2011 #

12 PM

orienteering race 51:30 [3] 5.7 km (9:02 / km) +85m 8:24 / km
shoes: VJ Falcon

In consideration of not knowing what kind of shape my back was in I opted for Rockhouse Mt. Green course.
I think the ride over helped my back, those supportive Volvo seats maybe.
By start time I had no symptoms.

Saturday Apr 9, 2011 #

8 AM

orienteering 44:06 [2] 2.89 mi (15:16 / mi) +184m 12:44 / mi
shoes: VJ Falcon

Blue Mt Reservsation, Jr training camp.

Hanging controls and streamers. Had the farthest controls to put out, as I was not present when Tim and Carl were assigning areas. This was a super area, nice woods, complicated knoll and rock terrain, and a fabulous view of the Hudson River,,, and the Indian Point Nuclear Power Plant.
10 AM

orienteering 29:16 [1] 1.98 mi (14:47 / mi) +86m 13:01 / mi
shoes: VJ Falcon

Around most of the Orange level course to help out some runners and observe how they were doing.

orienteering 27:28 [3] 2.15 mi (12:47 / mi) +109m 11:02 / mi
shoes: VJ Falcon

Around the Orange again, running harder and picking up the controls.
4 PM

orienteering 1:05:00 [3] 3.0 mi (21:40 / mi)

Relocation exercise with Carl and Ethan.
I'm afraid I am just to slow to challenge them.
Wrenched my back pretty badly and handed them off to Carl Childs.
Picked up controls and streamers from the morning course.

By dinner I was barely able to stand up straight. Prompted by Andrew, I put the matress on the floor, slept better than I had hoped and by morning my back was better.

Friday Apr 8, 2011 #

Event: 2011 NorthEast Junior Training Camp
 
7 PM

orienteering 30:00 [2] 2.0 km (15:00 / km)
shoes: VJ Falcon

Hanging controls for the Team Score Night Trivia O.
At the last control a Goose in the pond spotted me approaching and made a beeline for the shore, waddled out and came straight toward me.
A pretty aggressive goose I thought. I turned to face it but she kept on coming, a shout didn't slow it down so I threw a stick (missed), but she got the message, turned around but was hissing and obviously upset. Tossed a few more sticks her way until she returned to the pond.
Didn't see any chicks around so I have no idea why she was so upset.

Thursday Apr 7, 2011 #

5 PM

Road bike 1:03:00 [3] 14.0 mi (4:30 / mi)
shoes: Ross Signature 290S

Road to Cambridge to meet Jude, then off to the Liv Taylor concert.

Wednesday Apr 6, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:42 weight:142.5lbs

4 PM

orienteering 1:13:04 [3] *** 4.7 km (15:33 / km)
26c shoes: Vintage VJ

Training one course at Houghton's Pond. Map memory with Sam.

Tuesday Apr 5, 2011 #

8 AM

rowing machine 15:00 [1]
rhr:42 weight:142lbs

RHR up, G down to new low.
Apparently not low enough as I was too slow on Sunday!
3 PM

paved running 43:21 intensity: (33 @1) + (19:38 @2) + (23:10 @3) 4.0 mi (10:50 / mi) +70m 10:17 / mi
ahr:123 max:148 shoes: HiTech HP1 Multisport

Hard time getting out the door today, threatening to rain constantly, but we hit a nice window and it was only a bit cool (temp dropped 13F in 3 hours.
two laps of Wilson Mt trail.Knew right off I wasn't going to attain the desired intensities. Not recovered from Sunday.
4 PM

trail running 30:24 [5] 3.7 mi (8:13 / mi) +100m 7:35 / mi
shoes: HiTech HP1 Multisport

2 x Wilson Mt trail =14:53, 15:31

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