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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  orienteering3 2:55:17 12.29(14:16) 19.78(8:52) 75950c
  paved running2 1:20:39 8.33(9:41) 13.41(6:01) 166
  Road bike1 52:15 12.17(4:18) 19.58(2:40) 104
  rowing machine4 40:00 5.64(7:06) 9.07(4:25)
  trail running2 17:29 1.21(14:27) 1.95(8:59) 82
  Total10 6:05:40 39.64(9:14) 63.79(5:44) 111150c
  [1-5]10 6:02:10
averages - sleep:7.4 rhr:38 weight:143lbs

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MoTuWeThFrSaSu

Sunday Oct 5, 2014 #

Event: NEOC: Prospect Hill
 
10 AM

orienteering race 34:32 intensity: (31 @0) + (2 @1) + (19 @2) + (5:17 @3) + (16:18 @4) + (12:05 @5) 2.41 mi (14:18 / mi) +236m 10:58 / mi
ahr:141 max:169 14c shoes: Inov-8 OROC 340


Middle Green Y - Splits

Saturday Oct 4, 2014 #

11 AM

trail running warm up/down 8:37 intensity: (1:19 @1) + (3:04 @2) + (3:48 @3) + (26 @4) 0.56 mi (15:29 / mi) +77m 10:50 / mi
ahr:113 max:133 shoes: Inov-8 OROC 340

orienteering race 2:00:05 intensity: (12 @0) + (18 @1) + (11:46 @2) + (45:09 @3) + (1:01:26 @4) + (1:14 @5) 7.62 mi (15:45 / mi) +517m 13:01 / mi
ahr:128 max:156 16c shoes: Inov-8 OROC 340


Long Red Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 
3 PM

trail running warm up/down 8:52 intensity: (1:26 @1) + (1:28 @2) + (5:58 @3) 0.65 mi (13:35 / mi) +5m 13:16 / mi
ahr:111 max:129 shoes: Icebug Celeritas

orienteering race 20:40 intensity: (5 @0) + (11 @1) + (11 @2) + (1:01 @3) + (9:10 @4) + (10:02 @5) 2.26 mi (9:10 / mi) +6m 9:05 / mi
ahr:143 max:153 20c shoes: Icebug Celeritas


Sprint Green - Splits

Thursday Oct 2, 2014 #

rowing machine (30abs15/30hamb20/40toes) 10:00 [3] 2.25 km (4:27 / km)
rhr:38 slept:8.0 weight:142lbs

4 PM

paved running 30:22 intensity: (2:42 @0) + (2 @1) + (11:24 @2) + (7:02 @3) + (6:10 @4) + (3:02 @5) 3.0 mi (10:08 / mi) +63m 9:30 / mi
ahr:122 max:151 shoes: Altra Instinct 1.5

Wednesday Oct 1, 2014 #

rowing machine (30abs15/20hamb15/40toes) 10:00 [3] 2.3 km (4:21 / km)
rhr:38 slept:7.0 weight:142lbs

Tuesday Sep 30, 2014 #

rowing machine (20abs20hamb40 toes) 10:00 [2] 2.21 km (4:31 / km)
slept:7.5 weight:143lbs

4 PM

paved running tempo 50:17 intensity: (41 @1) + (14:04 @2) + (15:16 @3) + (18:06 @4) + (2:10 @5) 5.33 mi (9:26 / mi) +103m 8:54 / mi
ahr:124 max:147 shoes: Altra Instinct 1.5

Monday Sep 29, 2014 #

rowing machine (30abs15/20hamb45toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:39 slept:7.0 weight:145lbs

2 PM

Road bike 52:15 intensity: (33:00 @1) + (10:20 @2) + (8:55 @3) 12.17 mi (4:18 / mi) +104m 4:11 / mi
ahr:99 max:125 shoes: Ross Signature 290S

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