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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 17, 2014:

activity # timemileskm+m
  orienteering5 5:42:55 21.25(16:08) 34.2(10:02) 77546c
  paved running1 1:14:56 6.51(11:31) 10.48(7:09) 99
  rowing machine2 20:00 2.81(7:07) 4.52(4:25)
  trail running2 10:42 0.8(13:18) 1.29(8:16) 19
  Total8 7:28:33 31.38(14:18) 50.49(8:53) 89346c
  [1-5]8 7:27:32
averages - sleep:7 rhr:39 weight:144lbs

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Monday Nov 17, 2014 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:39 slept:6.5 weight:144lbs

orienteering 1:05:00 [1] 2.5 mi (26:00 / mi)
shoes: Inov8 OROC 350

Checking control locations inBHE. Vegetation has improved in many places. Moved course to avoid the "new" hill.

Sunday Nov 16, 2014 #

9 AM

orienteering race 2:18:11 intensity: (25 @0) + (2:15 @1) + (44:32 @2) + (1:24:35 @3) + (4:21 @4) + (2:03 @5) **** 10.82 mi (12:46 / mi) +612m 10:52 / mi
ahr:133 max:178 21c shoes: Inov-8 OROC 340

C • Red hot! 1

UltraLong Championships - Red - Splits

Saturday Nov 15, 2014 #

12 PM

trail running warm up/down 5:42 intensity: (22 @2) + (1:03 @3) + (4:17 @4) 0.56 mi (10:15 / mi) +19m 9:16 / mi
ahr:155 max:185 shoes: Icebug Celeritas

orienteering race 39:24 intensity: (36 @0) + (11 @1) + (5:55 @2) + (32:42 @3) **** 2.93 mi (13:27 / mi) +113m 12:01 / mi
ahr:134 max:146 15c shoes: Icebug Celeritas


Middle - Red - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 

trail running warm up/down (Hill) 5:00 [2] 0.4 km (12:30 / km)
shoes: Inov-8 OROC 340

Run up the hill with Greg.
7 PM

orienteering race 50:20 [3] *** 3.0 mi (16:47 / mi) +50m 15:57 / mi
10c shoes: Inov-8 OROC 340


Night Championships - Brown - Splits

Thursday Nov 13, 2014 #

orienteering 50:00 [1] 2.0 mi (25:00 / mi)
shoes: Inov8 OROC 350

Went to the area where I had designed some butterfly loops for the Traverse.
Came upon an unmapped hill along with lots of rock, was lost for awhile.
But then came upon the feature I was looking for....but how could a whole hill be missing?!!
Then into another area, again some unmapped features.
This is not going as planned.
I was hoping to have this done before I went to the Ultralong, now next week is going to be busy.
C • Whole hill 2

Wednesday Nov 12, 2014 #

rowing machine (30abs35hamb15lifts60toes) 10:00 [3] 2.29 km (4:22 / km)
slept:7.5

Tuesday Nov 11, 2014 #

2 PM

paved running 1:14:56 intensity: (47:24 @1) + (18:03 @2) + (4:16 @3) + (5:13 @4) 6.51 mi (11:31 / mi) +99m 10:59 / mi
ahr:99 max:148 shoes: Altra Instinct 1.5

65 tenths on my 65th...
Started with Jude and Hill, finished up on my own.

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