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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 13, 2015:

activity # timemileskm+m
  trail running3 2:25:50 15.04(9:42) 24.2(6:01) 238
  paved running3 2:13:09 12.83(10:22) 20.65(6:27) 367
  Road bike1 1:17:51 16.87(4:37) 27.15(2:52) 135
  orienteering1 1:08:20 4.1(16:40) 6.6(10:21) 20618 /20c90%
  rowing machine3 33:32 4.69(7:09) 7.55(4:26)
  Total9 7:38:42 53.53(8:34) 86.15(5:19) 94618 /20c90%
  [1-5]9 7:38:02
averages - sleep:7.5 rhr:37 weight:144.5lbs

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TuWeThFrSaSuMo

Monday Apr 13, 2015 #

1 PM

Road bike 1:17:51 intensity: (24:03 @1) + (34:21 @2) + (18:51 @3) + (23 @4) + (13 @5) 16.87 mi (4:37 / mi) +135m 4:30 / mi
ahr:95 max:178 shoes: Ross Signature 290S

WHole Foods - mango, dinner, etc.

Sunday Apr 12, 2015 #

Event: NEOC: Prospect Hill
 
10 AM

orienteering race 1:08:20 intensity: (5:04 @1) + (57:39 @2) + (5:37 @3) *** 6.6 km (10:21 / km) +206m 8:57 / km
ahr:122 max:144 spiked:18/20c shoes: Inov8 OROC 350

Excellent course by Bo Nielsen.
Unfortunately I overlooked #5 along the way.

Red - Splits

Saturday Apr 11, 2015 #

4 PM

paved running 34:46 intensity: (35 @0) + (7:53 @1) + (20:19 @2) + (4:15 @3) + (52 @4) + (52 @5) 2.96 mi (11:45 / mi) +74m 10:54 / mi
ahr:104 max:153 shoes: Asics 1150

With Jude

paved running hills 35:48 intensity: (4 @0) + (1:42 @1) + (13:16 @2) + (5:39 @3) + (8:49 @4) + (6:18 @5) 3.46 mi (10:21 / mi) +159m 9:03 / mi
ahr:122 max:152 shoes: Asics 1150

3 with Jude, then 10x

paved running 10:19 intensity: (23 @1) + (8:17 @2) + (1:39 @3) 0.94 mi (10:58 / mi) +35m 9:50 / mi
ahr:108 max:115 shoes: Asics 1150

Friday Apr 10, 2015 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)

30abs,40hamballs,40heeldrops
4 PM

paved running 20:08 intensity: (3:47 @2) + (13:15 @3) + (1:37 @4) + (1:29 @5) 2.07 mi (9:44 / mi) +67m 8:50 / mi
ahr:121 max:161 shoes: Columbia Master Fly

trail running 22:28 intensity: (3:26 @2) + (19:02 @3) 2.31 mi (9:44 / mi) +42m 9:13 / mi
ahr:117 max:126 shoes: Columbia Master Fly

paved running 9:47 intensity: (1 @0) + (4:11 @2) + (5:35 @3) 1.05 mi (9:18 / mi)
ahr:113 max:119 shoes: Columbia Master Fly

Thursday Apr 9, 2015 #

3 PM

paved running warm up/down 13:09 intensity: (3 @1) + (3:47 @2) + (5:19 @3) + (3:14 @4) + (46 @5) 1.33 mi (9:53 / mi) +32m 9:12 / mi
ahr:123 max:152 shoes: Columbia Master Fly

38F, misty

trail running 1:04:50 intensity: (57 @1) + (11:20 @2) + (49:19 @3) + (3:14 @4) 6.7 mi (9:40 / mi) +85m 9:18 / mi
ahr:118 max:134 shoes: Columbia Master Fly

paved running warm up/down 9:12 intensity: (1:28 @2) + (7:44 @3) 1.02 mi (9:00 / mi)
ahr:118 max:126 shoes: Columbia Master Fly

Wednesday Apr 8, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:144lbs

30abs,40hamballs, 15/20heeldrops,1m./quad stretch

Tuesday Apr 7, 2015 #

rowing machine 13:32 [3] 3.0 km (4:31 / km)
rhr:37 slept:7.5 weight:145lbs

30abs,40hamballs
11 AM

trail running 58:32 intensity: (4:01 @1) + (17:50 @2) + (26:28 @3) + (8:47 @4) + (1:26 @5) 6.03 mi (9:42 / mi) +111m 9:11 / mi
ahr:116 max:159 shoes: Saucony Kinvara TR

Fianlly a run on dirt. More work than I anticipated.

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