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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 26, 2013:

activity # timemileskm+m
  paved running4 2:46:58 13.93(11:59) 22.42(7:27) 242
  trail running2 1:54:53 10.64(10:48) 17.12(6:43) 556
  orienteering1 1:24:17 4.79(17:36) 7.71(10:56) 1399 /13c69%
  rowing machine4 40:00 5.62(7:07) 9.05(4:25)
  Total10 6:46:08 34.98(11:37) 56.3(7:13) 9379 /13c69%
  [1-5]10 6:29:00
averages - sleep:7 rhr:41 weight:144lbs

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Saturday Oct 26, 2013 #

Event: NEOC: Night-O
 
4 PM

paved running 53:13 [1] 4.04 mi (13:11 / mi) +75m 12:28 / mi

Friday Oct 25, 2013 #

8 AM

rowing machine 10:00 [2] 2.22 km (4:30 / km)

11 AM

paved running warm up/down 15:19 intensity: (11:08 @0) + (34 @1) + (3:37 @2) 1.56 mi (9:50 / mi) +23m 9:24 / mi
ahr:113 max:124

trail running tempo 14:51 intensity: (11 @1) + (34 @2) + (8:27 @3) + (5:39 @4) 1.85 mi (8:02 / mi) +56m 7:20 / mi
ahr:143 max:151 shoes: Asics 1150

Wilson Mt trail loop.

paved running warm up/down 19:24 intensity: (2:42 @1) + (16:29 @2) + (13 @3) 1.97 mi (9:51 / mi) +6m 9:45 / mi
ahr:115 max:142

Thursday Oct 24, 2013 #

8 AM

rowing machine (30abs,bplank,15lifts) 10:00 [3] 2.28 km (4:23 / km)
rhr:41 slept:7.0

Wednesday Oct 23, 2013 #

8 AM

rowing machine (30abs,30hamb,10lifts) 10:00 [3] 2.31 km (4:20 / km)
rhr:40 slept:7.0 weight:144lbs

4 PM

paved running 25:53 [2] 2.58 mi (10:03 / mi)
shoes: Asics 1150

Easy run to relieve the stress.

Tuesday Oct 22, 2013 #

8 AM

rowing machine (30abs,bplank) 10:00 [3] 2.24 km (4:28 / km)
slept:7.0

1 PM

trail running long 1:40:02 intensity: (15:05 @1) + (43:47 @2) + (41:10 @3) 8.79 mi (11:23 / mi) +500m 9:40 / mi
ahr:126 max:146

Monday Oct 21, 2013 #

Note

Apparently I am an outlier when it comes to the map for the weekend.
Although I can not in any way blame the map for my errors, I find the cartography disappointing.
In particular, is the black, in which the boulder dots are mashed together and run into adjacent figures, making the individual features impossible to see, and making a useless feature for course setting.
One spot for this is the cemetery on the older part of the map used for Saturday. Although there are individual boulders, stone walls, and a cemetery cross, the only really distinguishable feature there is the yellow open area.
I also had trouble with some boulders which seemed to be either missing or mapped too small for their size, one was near five as I tried to relocate there, just could not find the rock I was staring at on the map.
May have to check this out for the Townsend map myself.......

C • Map 3
11 AM

paved running 53:09 [1] 3.79 mi (14:02 / mi) +138m 12:36 / mi
ahr:92 max:110

Sunday Oct 20, 2013 #

10 AM

orienteering race 1:24:17 intensity: (6:00 @0) + (23:53 @1) + (33:25 @2) + (16:17 @3) + (4:42 @4) ***** 4.79 mi (17:36 / mi) +139m 16:08 / mi
ahr:98 max:158 spiked:9/13c shoes: Inov-8 OROC 340


Day 2 - Green X - Splits

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