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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 9, 2013:

activity # timemileskm+m
  orienteering3 4:01:12 14.01(17:13) 22.55(10:42) 34453c
  trail running2 1:58:36 11.5(10:19) 18.5(6:25) 478
  Road bike3 1:38:41 22.85(4:19) 36.77(2:41) 262
  paved running1 45:53 4.42(10:23) 7.11(6:27) 62
  rowing machine3 30:00 4.24(7:04) 6.83(4:24)
  Total11 8:54:22 57.02(9:22) 91.76(5:49) 114653c
  [1-5]11 8:53:43
averages - sleep:7.1 rhr:39 weight:144.7lbs

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Monday Sep 9, 2013 #

8 AM

rowing machine (30abs,30hamb,45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:37 slept:7.5 weight:145lbs

Sunday Sep 8, 2013 #

10 AM

orienteering race (RED) 1:38:04 intensity: (4 @0) + (36 @1) + (10:23 @2) + (1:00:22 @3) + (26:39 @4) 4.72 mi (20:46 / mi) +175m 18:37 / mi
ahr:124 max:144 16c shoes: Inov-8 OROC 340

Saturday Sep 7, 2013 #

11 AM

orienteering race (RED) 1:42:24 intensity: (10 @0) + (17 @1) + (5:40 @2) + (31:32 @3) + (59:26 @4) + (5:19 @5) 6.05 mi (16:56 / mi) +169m 15:35 / mi
ahr:132 max:158 16c shoes: Inov-8 OROC 340

2 PM

orienteering race (Sprint Realy) 21:20 [4] *** 2.0 km (10:40 / km)
10c shoes: Inov-8 OROC 340

Judy and Jeff Team
Way tired for this.

orienteering race (Leg4) 19:24 [3] *** 2.0 mi (9:42 / mi)
11c shoes: Inov-8 OROC 340

Mass started, forking on the first couple of controls. Managed to finish in front of the crowd despite pretty tired legs.

Took a pass on the Night O.

Friday Sep 6, 2013 #

8 AM

rowing machine (30abs,25hamb,45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 slept:8.0 weight:144lbs

1 PM

Road bike 51:40 intensity: (17:33 @1) + (21:11 @2) + (12:22 @3) + (34 @4) 12.21 mi (4:14 / mi) +113m 4:07 / mi
ahr:93 max:131 shoes: Ross Signature 290S

To Newton Garden, tomatoes and mint will be at Pawtuckaway tomorrow.

Thursday Sep 5, 2013 #

8 AM

rowing machine (30abs,20hamb,45toes) 10:00 [3] 2.43 km (4:07 / km)
rhr:41 slept:7.5 weight:145lbs

2 PM

trail running (Skyline one) 1:08:10 intensity: (25 @1) + (24 @2) + (11:36 @3) + (39:56 @4) + (15:49 @5) 6.7 mi (10:10 / mi) +414m 8:32 / mi
ahr:139 max:155 shoes: Salamon SpeedCross 3

Geez this is tough. Is this the 3rd time this year I have said I have to keep doing these?

Wednesday Sep 4, 2013 #

9 AM

Road bike 23:23 [2] 5.38 mi (4:21 / mi) +86m 4:08 / mi
shoes: Ross Signature 290S

Drop off car at Gerardo's, bike home.
4 PM

Road bike 23:38 [2] 5.26 mi (4:30 / mi) +63m 4:20 / mi
shoes: Ross Signature 290S

Pickup car at Gerardo's.
Offer to wash car turned down....

Tuesday Sep 3, 2013 #

5 AM

Note
slept:5.5

Pick up the silver medalist at 6am. Breakfast at IHOP.
(Must be 40+ years since I have been to one).
12 PM

paved running warm up/down 26:16 intensity: (25 @0) + (2:15 @1) + (8:27 @2) + (15:09 @3) 2.44 mi (10:47 / mi) +55m 10:05 / mi
ahr:111 max:128 shoes: Asics 1150

trail running long 50:26 intensity: (13 @1) + (1:22 @2) + (31:56 @3) + (16:55 @4) 4.8 mi (10:31 / mi) +64m 10:06 / mi
ahr:128 max:142 shoes: Asics 1150

paved running warm up/down (45toes) 19:37 intensity: (8:14 @3) + (11:23 @4) 1.98 mi (9:54 / mi) +7m 9:48 / mi
ahr:130 max:138 shoes: Asics 1150

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