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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 23, 2013:

activity # timemileskm+m
  orienteering2 5:56:35 19.95(17:52) 32.11(11:06) 12119 /21c90%
  trail running1 1:04:36 6.68(9:40) 10.75(6:01) 412
  paved running1 55:15 4.23(13:04) 6.81(8:07) 100
  rowing machine4 40:00 6.33(6:19) 10.18(3:56)
  Road bike1 26:44 2.82(9:28) 4.54(5:53) 1
  Total9 9:03:10 40.01(13:35) 64.39(8:26) 63419 /21c90%
  [1-5]9 9:01:19
averages - sleep:7.3 rhr:39 weight:142.5lbs

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Monday Sep 23, 2013 #

Note
rhr:39 weight:143lbs (rest day)

Left calf sore. No running today.

Sunday Sep 22, 2013 #

Event: Hudson Highlander XVII
 

Note

I will note that Hill was fastest on the trail run and second on the Queen of Mt, both of which she surely would have been faster on without pacing her Dad.
9 AM

orienteering race (Highlander) 5:12:20 [3] *** 26.2 km (11:55 / km)
spiked:19/21c shoes: Inov-8 OROC 340


Highlander - Splits

Saturday Sep 21, 2013 #

Event: NEOC: Great Brook Farm
 
Event: Ottawa O-Fest 2013
 
12 PM

paved running 55:15 [2] 4.23 mi (13:04 / mi) +100m 12:10 / mi
shoes: Asics 1140

With Jude.

Friday Sep 20, 2013 #

7 AM

rowing machine (33abs,25hamb,15/35toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:6.5 weight:142lbs

4 PM

Road bike 26:44 intensity: (1:51 @0) + (1:13 @1) + (7:36 @2) + (6:35 @3) + (6:17 @4) + (3:12 @5) 2.82 mi (9:28 / mi) +1m 9:28 / mi
ahr:122 max:149 shoes: Ross Signature 290S

Thursday Sep 19, 2013 #

7 AM

rowing machine (30abs,35hamb,20/45toes) 10:00 [3] 2.28 km (4:23 / km)
rhr:38 slept:7.3 weight:142lbs

Wednesday Sep 18, 2013 #

7 AM

rowing machine (30abs.) 10:00 [2] 2.18 km (4:35 / km)
rhr:39 slept:7.5

10 AM

orienteering (Blue1) 44:15 intensity: (23 @1) + (3:55 @2) + (15:29 @3) + (24:28 @4) 3.67 mi (12:03 / mi) +121m 10:56 / mi
ahr:129 max:144 shoes: Vintage VJ

Streamering the course for Anne.
Splits, including tying streamer,

1-
2 , 13:57
3, 2:08
4, -
5, 11:24
6, 2:12
7, 3:11
8, 3:41
9, 2:15
10, 1:21

44:15

Tuesday Sep 17, 2013 #

7 AM

rowing machine (30abs,30hamb,45toes) 10:00 [2] 2.12 mi (4:43 / mi)
rhr:42 slept:8.0 weight:143lbs

3 PM

trail running (Skyline one) 1:04:36 intensity: (12 @1) + (18 @2) + (10:01 @3) + (36:14 @4) + (17:51 @5) 6.68 mi (9:40 / mi) +412m 8:07 / mi
ahr:139 max:153 shoes: Salamon SpeedCross 3

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