Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 11 days ending Jul 15, 2013:

activity # timemileskm+m
  trail running5 4:59:50 22.34(13:25) 35.95(8:20) 1511
  paved running3 2:42:22 14.73(11:01) 23.7(6:51) 190
  rowing machine4 40:00 6.1(6:34) 9.81(4:05)
  track running1 6:03 0.72(8:24) 1.16(5:13)
  Total12 8:28:15 43.89(11:35) 70.63(7:12) 1701
  [1-5]12 8:25:50
averages - sleep:7.2 rhr:36 weight:141.5lbs

«»
1:40
0:00
» now
FrSaSuMoTuWeThFrSaSuMo

Monday Jul 15, 2013 #

11 AM

trail running 32:23 intensity: (1:19 @0) + (21:17 @1) + (8:57 @2) + (50 @3) 2.54 mi (12:45 / mi) +71m 11:44 / mi
ahr:93 max:127 slept:7.0 shoes: Merrell Glove

Easy run with Jude and Sam in Nasten. Stunningly perfect weather, 70, a few clouds, breezy, low humidity.
Escaped New England in the nick of time.

Internal clock confused. Hard to get to sleep, feel really awful on waking.

Friday Jul 12, 2013 #

7 AM

rowing machine (30abs,30hamb,15/45toes) 10:00 [1] 2.05 km (4:53 / km)
rhr:38 slept:6.75 weight:141lbs

Thursday Jul 11, 2013 #

6 AM

paved running 33:59 intensity: (47 @0) + (9:03 @1) + (10:36 @2) + (5:40 @3) + (5:59 @4) + (1:54 @5) 2.81 mi (12:06 / mi) +35m 11:39 / mi
ahr:111 max:162 shoes: Asics 1150

Early with Jude.
12 PM

trail running (Skyline One) 1:06:06 intensity: (5:39 @1) + (1:07 @2) + (8:48 @3) + (46:02 @4) + (4:30 @5) 6.73 mi (9:49 / mi) +372m 8:23 / mi
ahr:141 max:218 shoes: Salamon SpeedCross 3

Should have worn the FDF hat. They were awful, had a dozen kills by hand.

Wednesday Jul 10, 2013 #

6 AM

paved running long 1:26:51 intensity: (32:34 @1) + (24:48 @2) + (29:29 @3) 7.98 mi (10:53 / mi) +95m 10:30 / mi
ahr:104 max:125 slept:7.0 weight:141lbs shoes: Asics 1150

Up early to run with Jude, so quiet out with the local private schools out of session. Pretty humid and a couple of FDFs (one kill).
Then continued on my own and watched the traffic increase until it backed up down the main street.

Tuesday Jul 9, 2013 #

7 AM

rowing machine (30abs,30hamb,15/33toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:35

Monday Jul 8, 2013 #

8 AM

rowing machine (30abs,30hamb,15/25toes) 10:00 [2] 2.17 mi (4:37 / mi)
rhr:36 slept:7.5 weight:143lbs

6 PM

paved running warm up/down 18:21 intensity: (19 @0) + (1:06 @1) + (3:42 @2) + (13:14 @3) 1.78 mi (10:17 / mi) +41m 9:36 / mi
ahr:112 max:125

track running intervals 6:03 intensity: (21 @1) + (41 @2) + (31 @3) + (1:23 @4) + (3:07 @5) 0.72 mi (8:24 / mi)
ahr:125 max:154

Tabata intervals

paved running warm up/down 23:11 intensity: (44 @1) + (11:19 @2) + (11:08 @3) 2.16 mi (10:45 / mi) +19m 10:28 / mi
ahr:112 max:121

Sunday Jul 7, 2013 #

Event: Skyline Trail Race
 
8 AM

trail running 58:00 [1] 4.0 mi (14:30 / mi) +364m 11:18 / mi
shoes: Icebug Celeritas

Putting out and picking up race signs.

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 
5 PM

trail running 1:20:28 [2] 4.4 mi (18:17 / mi) +439m 13:58 / mi
shoes: Adidas Trail racer

The North and south Skyline. Started with a TARC member, but he was feeling ill, so continued on my own , a dab of lime here and there.

Friday Jul 5, 2013 #

8 AM

rowing machine (30abs,30hamb,60toes) 10:00 [1] 2.17 km (4:36 / km)
rhr:36 slept:7.7 weight:141lbs

12 PM

trail running 1:02:53 intensity: (5:18 @1) + (15:52 @2) + (34:33 @3) + (7:10 @4) 4.67 mi (13:28 / mi) +265m 11:27 / mi
ahr:114 max:145 shoes: Adidas Trail racer

Putting down lime arrows on the outer part of the Skyline race course.
Was not overly hot, 90F, but the humidity was around 55% I think, so not too bad.
One running couple and several hikers out.

« Earlier | Later »