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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 16, 2013:

activity # timemileskm+m
  paved running3 2:37:15 14.43(10:54) 23.23(6:46) 160
  orienteering2 1:43:58 8.74(11:54) 14.06(7:24) 30225 /26c96%
  rowing machine3 30:00 5.19(5:47) 8.35(3:36)
  Total8 4:51:13 28.36(10:16) 45.63(6:23) 46225 /26c96%
averages - sleep:7.4 rhr:39 weight:143lbs

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Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival
 
11 AM

orienteering race 46:58 intensity: (6:36 @2) + (28:37 @3) + (11:45 @4) 4.14 mi (11:20 / mi) +164m 10:06 / mi
ahr:98 max:153 spiked:13/14c shoes: Inov-8 OROC 340


French Creek - Day 1 GreenX - Splits

Thursday Nov 14, 2013 #

8 AM

rowing machine (33abs,33hb,18lft,40toes) 10:00 [3] 2.32 km (4:19 / km)
slept:7.25 weight:143lbs

4 PM

paved running 40:47 intensity: (10:54 @1) + (16:54 @2) + (12:17 @3) + (42 @4) 4.09 mi (9:59 / mi) +61m 9:32 / mi
ahr:122 max:151 shoes: Asics 1150

Wednesday Nov 13, 2013 #

7 AM

rowing machine (33abs,30hamb,15lifts) 10:00 [3] 2.31 mi (4:20 / mi)
rhr:39

Tuesday Nov 12, 2013 #

7 AM

rowing machine (33abs10hb,15lift,30toes) 10:00 [3] 2.31 km (4:20 / km)
slept:8.0

2 PM

paved running 53:21 intensity: (8:37 @1) + (43:37 @2) + (1:07 @3) 5.02 mi (10:38 / mi) +52m 10:18 / mi
ahr:118 max:143 shoes: Asics 1140

Monday Nov 11, 2013 #

7 AM

paved running 1:03:07 intensity: (44:03 @1) + (18:44 @2) + (20 @3) 5.33 mi (11:51 / mi) +47m 11:32 / mi
ahr:103 max:145 shoes: Asics 1150

Run with Jude and then a bit more, but legs I was tired so went home.
C • Happy Birthday! 2

Sunday Nov 10, 2013 #

Event: NEOC: High Rock
 
11 AM

orienteering race 57:00 intensity: (4:23 @2) + (41:23 @3) + (8:08 @4) + (3:06 @5) *** 4.59 mi (12:25 / mi) +138m 11:21 / mi
ahr:142 max:180 spiked:12/12c slept:7.0 shoes: Inov8 OROC 350

determined to run hard and not miss.
Still some unmapped trails, all of which I recognized from last year.

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