Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 14, 2014:

activity # timemileskm+m
  paved running5 3:07:22 17.23(10:52) 27.73(6:45) 327
  orienteering2 1:50:53 7.81(14:12) 12.57(8:49) 40019c
  track running2 1:16:17 8.76(8:42) 14.1(5:25) 1
  trail running1 1:11:09 6.53(10:54) 10.51(6:46) 421
  rowing machine5 50:00 6.72(7:27) 10.81(4:38)
  Total12 8:15:41 47.05(10:32) 75.72(6:33) 114919c
  [1-5]12 8:13:52
averages - sleep:7.9 rhr:36 weight:143.3lbs

«»
1:50
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 14, 2014 #

2 PM

paved running warm up/down 30:06 intensity: (24 @0) + (16:22 @1) + (13:17 @2) + (3 @3) 2.34 mi (12:52 / mi) +24m 12:28 / mi
ahr:96 max:117 shoes: Asics 1150

WIth Jude until we got to the track.

track running intervals 4:07 intensity: (5 @1) + (9 @2) + (14 @3) + (37 @4) + (3:02 @5) 0.64 mi (6:26 / mi)
ahr:146 max:156 shoes: Asics 1150

Plan was 4x1200m. Hot and sunny. Changed to 5x1000m. with about 3 1/2 m rests.

track running intervals 7:14 intensity: (1:49 @1) + (29 @2) + (37 @3) + (57 @4) + (3:22 @5) 0.71 mi (10:09 / mi)
ahr:130 max:156

track running intervals 7:16 intensity: (1:07 @1) + (1:15 @2) + (29 @3) + (49 @4) + (3:36 @5) 0.74 mi (9:49 / mi)
ahr:131 max:156

track running intervals 7:57 intensity: (1:30 @1) + (1:30 @2) + (27 @3) + (55 @4) + (3:35 @5) 0.75 mi (10:39 / mi) +1m 10:36 / mi
ahr:128 max:154

track running intervals 7:34 intensity: (1:18 @1) + (1:16 @2) + (34 @3) + (59 @4) + (3:27 @5) 0.68 mi (11:05 / mi)
ahr:129 max:153

paved running warm up/down 23:53 intensity: (4 @0) + (1:58 @1) + (14:06 @2) + (7:45 @3) 1.8 mi (13:16 / mi) +34m 12:32 / mi
ahr:108 max:127

On the way back , rescued one turtle, 3 beer cans.

Friday Jun 13, 2014 #

rowing machine (30abs10/20hamb15/30toes) 10:00 [2] 2.18 km (4:35 / km)
rhr:35 slept:6.5 weight:143lbs

3 PM

paved running 48:56 intensity: (32 @1) + (9:25 @2) + (38:56 @3) + (3 @4) 5.03 mi (9:44 / mi) +125m 9:02 / mi
ahr:117 max:131

Thursday Jun 12, 2014 #

rowing machine (15abs20hamb) 10:00 [3] 2.07 km (4:50 / km)
rhr:36 slept:9.0 weight:142lbs

Wednesday Jun 11, 2014 #

rowing machine (33abs30hamb) 10:00 [3] 2.2 km (4:33 / km)

4 PM

paved running warm up/down 33:20 intensity: (24 @0) + (17 @1) + (6:28 @2) + (1:31 @3) + (18:08 @4) + (6:32 @5) 3.74 mi (8:55 / mi) +81m 8:21 / mi
ahr:133 max:163 shoes: Asics 1150

2.3 miles at T pace.

track running tempo 42:09 intensity: (12 @1) + (1:48 @2) + (8:13 @3) + (31:56 @4) 5.24 mi (8:03 / mi)
ahr:134 max:143 shoes: Asics 1150

10x800@ T

paved running warm up/down 21:32 intensity: (2:35 @1) + (18:42 @2) + (15 @3) 1.72 mi (12:32 / mi) +19m 12:07 / mi
ahr:102 max:113

Tuesday Jun 10, 2014 #

rowing machine (20abs20hamb) 10:00 [2] 2.15 km (4:39 / km)
slept:8.5 weight:145lbs

2 PM

paved running warm up/down 2:34 intensity: (39 @0) + (1:05 @1) + (50 @2) 0.2 mi (13:09 / mi)
ahr:91 max:112 shoes: Merrell Glove

trail running (Skyline One) 1:11:09 intensity: (18 @1) + (2:34 @2) + (36:39 @3) + (29:08 @4) + (2:30 @5) 6.53 mi (10:54 / mi) +421m 9:05 / mi
ahr:129 max:152 shoes: Merrell Glove

Parked in ski parking to do a short warm up,down.
Not feeling very ambitious, and was trying out the minimalist shoes.
Either I am a tenderfoot, or these will never be comfortable over the rocks on the Skyline trail. I was avoiding the rocks and they seemed a bit slippery on the wet rocks. Ordered some new trail shoes for training, have to save these for smooth trails.

paved running warm up/down 2:30 intensity: (17 @2) + (2:13 @3) 0.2 mi (12:37 / mi) +3m 12:03 / mi
ahr:118 max:125 shoes: Merrell Glove

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

« Earlier | Later »