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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running2 2:26:37 9.37(15:39) 15.08(9:43) 196
  Road bike2 2:13:27 28.93(4:37) 46.55(2:52) 257
  orienteering1 1:11:34 4.7(15:13) 7.57(9:28) 113
  Exercises4 44:00
  rowing machine4 40:00 5.6(7:08) 9.02(4:26)
  trail running1 21:02 1.38(15:14) 2.22(9:28) 45
  Total9 7:36:40 49.98 80.43 611
  [1-5]9 7:35:14
averages - sleep:7.6 rhr:39 weight:147.8lbs
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Thursday Apr 25 #

Event: CSU/NEOC: DCR North Point Park, SPOT Series
 

Wednesday Apr 24 #

7 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.5 weight:147.5lbs

Exercises 10:00 [1]

35situps,30pushups,40heeldrops,2m./1legstand
1 PM

trail running 21:02 intensity: (46 @0) + (5:00 @1) + (5:52 @2) + (9:24 @3) 1.38 mi (15:14 / mi) +45m 13:50 / mi
ahr:103 max:120 (injured)

Road bike 1:07:40 [3] 15.5 mi (4:22 / mi) +170m 4:13 / mi

Tuesday Apr 23 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.7 weight:147lbs

Exercises (PT) 10:00 [1]

1 PM

Road bike 1:05:47 [3] 13.43 mi (4:54 / mi) +87m 4:48 / mi
(injured) shoes: Ross Signature 290S

First ride of the year...to Trader Joe's.

Monday Apr 22 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)

Exercises 14:00 [1]

33pushups, 35situps,60heeldrops,2m./1legstand,40stepjumps,70hamcurls
2 PM

paved running 57:46 intensity: (13 @0) + (9:34 @1) + (9:30 @2) + (33:51 @3) + (4:17 @4) + (21 @5) 4.12 mi (14:01 / mi) +155m 12:33 / mi
ahr:113 max:148 shoes: Altra Solstice

9 times Erin Way, then to Stoney Lea for a T pace lap, but right calf pulled tight, took it easy for home.

Sunday Apr 21 #

Event: Long Island Classic NRE
 

Saturday Apr 20 #

Event: UNO - Hollis Town Forest
 
Event: WCOC Huntington State Park
 
12 PM

orienteering 1:11:34 intensity: (15 @0) + (47 @1) + (2:39 @2) + (1:00:48 @3) + (5:47 @4) + (1:18 @5) 4.7 mi (15:13 / mi) +113m 14:10 / mi
ahr:125 max:153


Red - Splits

Friday Apr 19 #

7 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:39 weight:149lbs

Exercises 10:00 [1]

33situps,33pushups,0 heeldrops,40stepjumps, 2m./1legstand
3 PM

paved running 1:28:51 intensity: (12 @0) + (3:57 @1) + (13:19 @2) + (1:02:57 @3) + (5:40 @4) + (2:46 @5) 5.25 mi (16:56 / mi) +42m 16:31 / mi
ahr:113 max:148

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