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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  orienteering3 2:40:56 10.04(16:02) 16.16(9:58) 45225 /30c83%
  trail running5 1:51:09 9.91(11:13) 15.95(6:58) 163
  Road bike1 53:41 11.48(4:41) 18.48(2:54) 43
  paved running2 38:47 3.97(9:46) 6.39(6:04) 143
  rowing machine3 30:00 1.37 2.2
  Total11 6:34:33 36.77 59.18 80125 /30c83%
  [1-5]11 6:20:03
averages - sleep:8.2 rhr:44 weight:146lbs

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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

8 AM

trail running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Icebug Celeritas

Over to the start and back to get warm.
A bit chilly this morning, but warming nicely for running in the woods.
9 AM

trail running warm up/down 9:11 intensity: (3:24 @0) + (1:20 @1) + (2:49 @2) + (1:28 @3) + (10 @4) 0.51 mi (18:00 / mi) +27m 15:28 / mi
ahr:95 max:148 shoes: Icebug Celeritas

The only thing I managed to record on my Garmin. Once it was taped over, I never could figure out if it was recording or not, obviously, it was not....
10 AM

orienteering race 55:54 [3] *** 5.9 km (9:28 / km) +200m 8:06 / km
spiked:11/14c shoes: Icebug Celeritas

Gave away several minutes on 1, 4 and 7.

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
10 AM

orienteering race 52:15 [3] *** 5.9 km (8:51 / km) +100m 8:10 / km
spiked:14/16c shoes: Icebug Celeritas

Under control the whole way, but could have run harder.

Green Day 1 - Splits

Thursday Mar 8, 2012 #

12 PM

trail running warm up/down 14:09 intensity: (13 @0) + (1:20 @1) + (11:18 @2) + (38 @3) + (29 @4) + (11 @5) 1.24 mi (11:25 / mi) +51m 10:07 / mi
ahr:120 max:172 shoes: Asics 1150

paved running hills 2:03 intensity: (1 @0) + (10 @1) + (38 @2) + (47 @3) + (27 @4) 0.22 mi (9:11 / mi) +20m 7:11 / mi
ahr:132 max:151 shoes: Asics 1150

paved running hills 2:15 intensity: (51 @2) + (38 @3) + (46 @4) 0.22 mi (10:09 / mi) +21m 7:50 / mi
ahr:137 max:156 shoes: Asics 1150

paved running hills 2:15 intensity: (40 @2) + (36 @3) + (59 @4) 0.22 mi (10:05 / mi) +26m 7:24 / mi
ahr:140 max:158 shoes: Asics 1150

paved running hills 2:12 intensity: (37 @2) + (32 @3) + (1:03 @4) 0.23 mi (9:34 / mi) +21m 7:27 / mi
ahr:140 max:157 shoes: Asics 1150

paved running hills 1:07 intensity: (13 @2) + (12 @3) + (42 @4) 0.12 mi (9:34 / mi) +22m 6:02 / mi
ahr:145 max:158 shoes: Asics 1150

trail running warm up/down 16:18 intensity: (39 @1) + (12:33 @2) + (2:56 @3) + (10 @4) 1.48 mi (10:59 / mi) +24m 10:28 / mi
ahr:123 max:151 shoes: Asics 1150

Wednesday Mar 7, 2012 #

7 AM

rowing machine (30abs,quads,65toes,planks) 10:00 [2]
rhr:45 slept:8.0 weight:145lbs

1 PM

Road bike 53:41 [3] 11.48 mi (4:41 / mi) +43m 4:37 / mi
shoes: Ross Signature 290S

Ride to train station to pick up tickets.

Tuesday Mar 6, 2012 #

8 AM

rowing machine (30abs,60toes,plank) 10:00 [2] 2.2 km (4:33 / km)
rhr:43 slept:7.5

3 PM

paved running warm up/down 14:51 intensity: (24 @0) + (33 @1) + (12:04 @2) + (1:50 @3) 1.54 mi (9:39 / mi) +33m 9:03 / mi
ahr:121 max:133 shoes: Asics 1150

trail running tempo 26:32 intensity: (20 @2) + (11:46 @3) + (14:26 @4) 3.35 mi (7:55 / mi) +7m 7:52 / mi
ahr:146 max:150 shoes: Asics 1150

trail running warm up/down 4:34 [3] 0.46 mi (9:57 / mi) +21m 8:42 / mi
ahr:136 max:142 shoes: Asics 1150

paved running warm up/down 14:04 intensity: (13:02 @2) + (1:02 @3) 1.42 mi (9:55 / mi)
ahr:122 max:132 shoes: Asics 1150

Monday Mar 5, 2012 #

8 AM

rowing machine (plank,45toes) 10:00 [1]
rhr:43 slept:9.0 weight:147lbs

3 PM

trail running warm up/down 2:03 intensity: (5 @0) + (41 @1) + (20 @2) + (43 @3) + (14 @4) 0.16 mi (12:50 / mi) +3m 12:08 / mi
ahr:122 max:161 shoes: Inov8 OROC 350

orienteering 52:47 intensity: (7:19 @0) + (18:57 @1) + (24:35 @2) + (1:56 @3) 2.71 mi (19:29 / mi) +152m 16:35 / mi
ahr:107 max:133 shoes: Inov8 OROC 350

trail running 18:22 intensity: (3:04 @0) + (8:03 @1) + (7:15 @2) 1.47 mi (12:32 / mi) +30m 11:47 / mi
ahr:105 max:126 shoes: Inov8 OROC 350

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