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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 11, 2015:

activity # timemileskm+m
  paved running4 2:08:01 12.64(10:08) 20.34(6:18) 214
  Road bike2 1:35:00 21.1(4:30) 33.96(2:48)
  trail running1 1:17:54 9.48(8:13) 15.26(5:06) 195
  track running1 40:23 3.97(10:10) 6.39(6:19) 1
  rowing machine3 31:00 3.98(7:48) 6.4(4:51)
  Total9 6:12:18 51.17(7:17) 82.34(4:31) 410
  [1-5]9 6:00:07
averages - sleep:7.7 rhr:39 weight:144lbs

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Monday May 11, 2015 #

rowing machine 11:00 [3] 2.4 km (4:35 / km)
slept:8.0 weight:146lbs (injured)

30abs, 40hamballs
6 PM

Road bike 1:07:00 [3] 17.3 mi (3:52 / mi)
(injured) shoes: Austro-Daimler Vent Noir

Quite cool, 65F, had on tights and long sleeve and it was just right.
Easy until I saw someone I thought I knew ahead, but couldn't catch up, but got in some faster riding.
Calf good as long as I dont have to stand.

Sunday May 10, 2015 #

Event: WCOC Mashamoquet State Park
 

Road bike 28:00 [1] 3.8 mi (7:22 / mi)
shoes: Austro-Daimler Vent Noir

With Judy practicing brifter shifting on Hills bike.

Saturday May 9, 2015 #

Event: NEOC: Wrentham State Park
 
Event: Merrimac River trail race
 
8 AM

paved running warm up/down 7:44 [0] 0.78 mi (9:56 / mi)
shoes: Saucony Kinvara TR

trail running race 1:17:54 intensity: (9 @1) + (2:23 @2) + (1:15:22 @3) 9.48 mi (8:13 / mi) +195m 7:43 / mi
ahr:138 max:147 shoes: Saucony Kinvara TR

This race is always a bit anxious for me .
Always nice to see Dave Dunham, Kathy and Steve Peterson, who is the most talkative,energetic, and longest talking and prize giving awards ceremony emcee I have ever encountered.
Going well to the turnaround, and I like the curvy, up and down section, then there is the flat last 2+ miles, which I just have to keep focused through.
In the last mile I noted that I was not really trained for 10 miles this hard, then my right calf cramped and I knew I should stop or risk worse injury. Tried to go more slowly, still painful, stop to stretch, no help.
So, go slow and hope to get under 80 minutes.
Finished with some limping............
C • Merrimac River 1

Thursday May 7, 2015 #

12 PM

paved running tempo 38:36 intensity: (27 @0) + (4:32 @1) + (21:26 @2) + (9:34 @3) + (2:37 @4) 4.09 mi (9:26 / mi) +58m 9:02 / mi
ahr:124 max:151 shoes: Altra Instinct 1.5

Wednesday May 6, 2015 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
rhr:38 slept:8.0 weight:142lbs

15abs,20hamballs,1m/quad
5 PM

paved running 43:10 intensity: (2:21 @0) + (23:49 @1) + (17:00 @2) 4.19 mi (10:18 / mi) +94m 9:38 / mi
ahr:107 max:122 shoes: Altra Instinct 1.5

An easy run,

Tuesday May 5, 2015 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
rhr:39 slept:7.0

15abs,20hamballs,30heeldropsraises
4 PM

paved running warm up/down 19:52 intensity: (45 @0) + (11:05 @1) + (8:02 @2) 1.92 mi (10:22 / mi) +43m 9:41 / mi
ahr:107 max:119 shoes: Altra Instinct 1.5

track running intervals 40:23 intensity: (39 @0) + (15:44 @1) + (9:54 @2) + (11:37 @3) + (2:29 @4) 3.97 mi (10:10 / mi) +1m 10:10 / mi
ahr:119 max:152 shoes: Altra Instinct 1.5

4x (200,200,400)
Warm, but with cloud cover.

paved running warm up/down 18:39 intensity: (15 @0) + (10:21 @1) + (8:03 @2) 1.66 mi (11:13 / mi) +19m 10:50 / mi
ahr:109 max:119 shoes: Altra Instinct 1.5

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