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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 9, 2014:

activity # timemileskm+m
  paved running4 2:50:49 15.34(11:08) 24.69(6:55) 320
  orienteering2 1:50:53 7.81(14:12) 12.57(8:49) 40019c
  trail running1 1:06:04 6.57(10:03) 10.57(6:15) 418
  rowing machine4 40:00 5.58(7:10) 8.98(4:27)
  track running1 35:50 3.54(10:07) 5.7(6:17)
  Total11 7:03:36 38.85(10:54) 62.52(6:47) 113819c
  [1-5]11 7:02:53
averages - sleep:7.3 rhr:38 weight:142lbs

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Monday Jun 9, 2014 #

rowing machine (33abs10/20hamb15/30toes) 10:00 [2] 2.21 km (4:31 / km)
slept:7.5

7 PM

paved running 24:31 intensity: (18 @0) + (3:48 @1) + (19:41 @2) + (44 @3) 2.21 mi (11:05 / mi) +41m 10:29 / mi
ahr:100 max:121

Sunday Jun 8, 2014 #

Event: NEOC: Blue Hills West - Meet and Annual Meeting
 
9 AM

orienteering race 1:19:54 intensity: (30 @1) + (14 @2) + (17:23 @3) + (53:39 @4) + (8:08 @5) 5.78 mi (13:49 / mi) +292m 11:57 / mi
ahr:136 max:150 19c shoes: Inov8 OROC 350

Poor compass on way to 5. Four minutes relocating.
Spent 7 minutes finding 19 and relocating to the correct spot.
2 PM

orienteering (Control collection) 30:59 intensity: (22 @1) + (4:45 @2) + (21:41 @3) + (4:11 @4) 2.03 mi (15:16 / mi) +108m 13:06 / mi
ahr:121 max:132 shoes: Inov8 OROC 350


Red - Splits

Saturday Jun 7, 2014 #

Event: TARC 50/100 miler
 

Note
slept:5.0

Up early and off to Hale Reservation to work the 5 mile aid station. Jill, Aid station chief, wondered why anyone would even stop after only five miles, but only a few did not, many spending way more time than even I would, certainly after only five miles.
Spent time shaking Coke bottles and herding strays onto the trail as some seemed brain dead already.
5 PM

paved running 54:08 [1] 4.06 mi (13:20 / mi) +117m 12:14 / mi

Friday Jun 6, 2014 #

11 AM

paved running warm up/down 19:46 intensity: (11 @0) + (51 @1) + (3:11 @2) + (10:06 @3) + (4:12 @4) + (1:15 @5) 1.95 mi (10:08 / mi) +43m 9:29 / mi
ahr:122 max:150

track running intervals 35:50 intensity: (1:08 @1) + (4:27 @2) + (12:18 @3) + (9:21 @4) + (8:36 @5) 3.54 mi (10:07 / mi)
ahr:130 max:157 shoes: Asics 1150

4x(200,200,400)

paved running warm up/down 21:15 intensity: (21 @1) + (6:29 @2) + (14:25 @3) 1.82 mi (11:40 / mi) +47m 10:48 / mi
ahr:114 max:125

4 PM

Note

Over to Hale Reservation, after checking there is indeed a grille for the club picnic at site 3 at Houghtons Pond.
Hauled equipment to to aid stations. TARC members waxed euphoric about the woods at Powissett and Hale. It is nice they see them that way, my view is shaded by familiarity and less than nice O' conditions.

Thursday Jun 5, 2014 #

rowing machine (20abs15hamb30toes) 10:00 [3] 2.23 km (4:29 / km)
slept:10.0 weight:143lbs

Favorite flavor at the Scooper Bowl, Cinamon with the old standby, Cherry Garcia second.
C • scooper bowl! 2
6 PM

paved running 51:09 intensity: (11 @0) + (9 @1) + (8:00 @2) + (33:13 @3) + (5:59 @4) + (3:37 @5) 5.3 mi (9:39 / mi) +72m 9:16 / mi
ahr:122 max:159

Wednesday Jun 4, 2014 #

rowing machine (33abs10/15hamb) 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.0 weight:141lbs

C • using the rowing machine 3

Tuesday Jun 3, 2014 #

rowing machine (15abs15hamb30toes) 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:142lbs

6 PM

trail running (sku;one one) 1:06:04 intensity: (3 @0) + (11 @1) + (45 @2) + (17:07 @3) + (39:44 @4) + (8:14 @5) 6.57 mi (10:03 / mi) +418m 8:24 / mi
ahr:135 max:151 shoes: Salamon SpeedCross 3

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