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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 19, 2012:

activity # timemileskm+m
  orienteering2 3:50:51 11.75(19:38) 18.92(12:12) 35343c
  paved running4 3:35:30 19.43(11:06) 31.26(6:54) 336
  trail running1 1:05:55 6.73(9:48) 10.83(6:05) 424
  rowing machine5 50:00 6.83(7:19) 11.0(4:33)
  Road bike1 49:25 11.31(4:22) 18.2(2:43) 83
  track running1 12:03 2.01(5:59) 3.24(3:43) 1
  Total13 10:23:44 58.06(10:45) 93.44(6:40) 119743c
  [1-5]12 8:25:47
averages - sleep:8.8 rhr:44 weight:145.5lbs

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Monday Mar 19, 2012 #

8 AM

rowing machine (33abs,50toes) 10:00 [2] 2.2 km (4:33 / km)
weight:146lbs

12 PM

paved running warm up/down (quads stretch) 19:40 intensity: (13 @0) + (4:43 @1) + (14:14 @2) + (30 @3) 1.98 mi (9:56 / mi) +45m 9:17 / mi
ahr:114 max:133 shoes: Asics 1150

4x(2x200+1x400), jog across track between 200s.
Goal times, 200s in 48, 400s in 96.

track running intervals (R2) 44 intensity: (8 @1) + (11 @2) + (25 @3) 0.12 mi (6:13 / mi)
ahr:128 max:143 shoes: Asics 1150

track running intervals (R2) 45 intensity: (13 @2) + (22 @3) + (10 @4) 0.12 mi (6:11 / mi)
ahr:135 max:149 shoes: Asics 1150

track running intervals (R2) 1:33 intensity: (1 @1) + (14 @2) + (17 @3) + (1:01 @4) 0.24 mi (6:23 / mi)
ahr:145 max:156 shoes: Asics 1150

track running intervals 47 intensity: (4 @1) + (9 @2) + (20 @3) + (14 @4) 0.12 mi (6:28 / mi)
ahr:135 max:150 shoes: Asics 1150

track running intervals 47 intensity: (12 @2) + (20 @3) + (15 @4) 0.12 mi (6:18 / mi)
ahr:139 max:150 shoes: Asics 1150

track running intervals 1:32 intensity: (1 @1) + (12 @2) + (19 @3) + (1:00 @4) 0.25 mi (6:08 / mi)
ahr:146 max:157 shoes: Asics 1150

track running intervals 44 intensity: (14 @2) + (19 @3) + (11 @4) 0.12 mi (6:03 / mi)
ahr:136 max:151 shoes: Asics 1150

track running intervals 44 intensity: (12 @2) + (18 @3) + (14 @4) 0.13 mi (5:34 / mi)
ahr:136 max:152 shoes: Asics 1150

track running intervals 1:31 intensity: (10 @2) + (17 @3) + (1:04 @4) 0.26 mi (5:44 / mi)
ahr:148 max:157 shoes: Asics 1150

track running intervals 44 intensity: (12 @2) + (12 @3) + (20 @4) 0.13 mi (5:40 / mi) +1m 5:32 / mi
ahr:140 max:153 shoes: Asics 1150

track running intervals 43 intensity: (13 @2) + (16 @3) + (14 @4) 0.12 mi (5:44 / mi)
ahr:137 max:153 shoes: Asics 1150

track running intervals (R2) 1:29 intensity: (1 @0) + (8 @2) + (17 @3) + (1:03 @4) 0.26 mi (5:39 / mi)
ahr:150 max:159 shoes: Asics 1150

paved running warm up/down 23:10 intensity: (15:29 @2) + (7:41 @3) 2.13 mi (10:51 / mi) +22m 10:31 / mi
ahr:126 max:134 shoes: Asics 1150

Sunday Mar 18, 2012 #

Event: New Bedford Half Marathon
 
Event: TARC Spring Thaw 6-hour
 
11 AM

paved running 50:51 [0] 4.08 mi (12:28 / mi) +87m 11:41 / mi
shoes: Asics 1140

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp
 
10 AM

orienteering warm up/down 1:07:36 intensity: (20:56 @0) + (13:31 @1) + (27:37 @2) + (3:20 @3) + (1:50 @4) + (22 @5) 3.78 mi (17:53 / mi) +101m 16:31 / mi
ahr:105 max:170 7c shoes: Inov8 OROC 350

orienteering (Line) 51:08 intensity: (25:47 @0) + (22:48 @1) + (2:33 @2) 2.21 mi (23:07 / mi) +98m 20:19 / mi
ahr:91 max:120 shoes: Inov8 OROC 350

1 PM

orienteering 1:22:18 intensity: (3:20 @0) + (35:50 @1) + (38:27 @2) + (4:41 @3) 4.3 mi (19:09 / mi) +134m 17:27 / mi
ahr:111 max:136 25c shoes: Inov8 OROC 350

orienteering 29:49 intensity: (1:16 @0) + (9:45 @1) + (18:41 @2) + (7 @3) 1.46 mi (20:23 / mi) +20m 19:33 / mi
ahr:112 max:129 11c shoes: Inov8 OROC 350

Friday Mar 16, 2012 #

9 AM

rowing machine (planks, 60toes) 10:00 [2] 2.12 km (4:43 / km)
rhr:44 slept:9.5 weight:145lbs

3 PM

paved running 1:10:12 intensity: (5:38 @0) + (44:07 @1) + (14:11 @2) + (6:16 @3) 6.11 mi (11:29 / mi) +101m 10:56 / mi
ahr:107 max:136

Thursday Mar 15, 2012 #

8 AM

rowing machine (33abs,planks,70toes,quads) 10:00 [2] 2.24 km (4:28 / km)
rhr:44 slept:8.0

4 PM

paved running 51:37 intensity: (27 @0) + (21:34 @1) + (29:21 @2) + (15 @3) 5.12 mi (10:05 / mi) +81m 9:36 / mi
ahr:110 max:140

Wednesday Mar 14, 2012 #

8 AM

rowing machine (33abs.planks,60toes) 10:00 [3] 2.26 km (4:26 / km)
rhr:44 slept:7.5 weight:145.5lbs

11 AM

trail running 1:05:55 intensity: (25 @1) + (19:25 @2) + (32:52 @3) + (13:13 @4) 6.73 mi (9:48 / mi) +424m 8:11 / mi
ahr:136 max:159 shoes: HiTech HP1 Multisport

Feeling lightheaded at the start, resolved to just get the run in, yet the fastest time this year.

Tuesday Mar 13, 2012 #

9 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:10.0

2 PM

Road bike 49:25 intensity: (9:28 @0) + (19:25 @1) + (20:09 @2) + (23 @3) 11.31 mi (4:22 / mi) +83m 4:16 / mi
ahr:91 max:132 shoes: Ross Signature 290S

Grocery ride to Trader Joe's.
How can it be 72F in March?

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