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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 28, 2015:

activity # timemileskm+m
  Road bike2 3:15:29 42.01(4:39) 67.61(2:53) 363
  orienteering1 2:29:23 9.44(15:49) 15.19(9:50) 21819 /28c67%
  trail running2 1:43:02 10.0(10:18) 16.09(6:24) 448
  paved running4 1:29:37 7.92(11:19) 12.75(7:02) 26
  rowing machine4 40:00 5.56(7:12) 8.94(4:28)
  Total10 9:37:31 74.92(7:42) 120.58(4:47) 105519 /28c67%
  [1-5]9 8:31:50
averages - sleep:8.4 weight:141.2lbs

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Monday Sep 28, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5

30situps,15lifts,20/20heeldrops

paved running 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Altra Instinct 1.5

easy day

Sunday Sep 27, 2015 #

Event: NEOC: Townsend State Forest
 
10 AM

orienteering 36:34 intensity: (21:06 @0) + (15:28 @1) 2.16 mi (16:56 / mi) +19m 16:29 / mi
ahr:95 max:124 7c shoes: Inov8 OROC 350

Hanging controls.

orienteering race (Red) 1:12:18 intensity: (3:55 @0) + (46:18 @1) + (22:05 @2) 4.94 mi (14:38 / mi) +134m 13:30 / mi
ahr:120 max:140 spiked:12/13c shoes: Inov8 OROC 350

paved running warm up/down 2:55 intensity: (57 @0) + (1:58 @1) 0.25 mi (11:41 / mi)
ahr:103 max:113 shoes: Inov8 OROC 350

orienteering race (Brown) 40:31 intensity: (3:00 @0) + (30:56 @1) + (6:35 @2) 2.34 mi (17:19 / mi) +65m 15:56 / mi
ahr:119 max:150 spiked:7/8c shoes: Inov8 OROC 350


brown - Splits

red - Splits

Saturday Sep 26, 2015 #

Event: Ottawa O-Fest - 2015 Ontario Orienteering Championships
 
8 AM

paved running 14:06 intensity: (9:29 @0) + (1:34 @1) + (3:03 @2) 1.23 mi (11:28 / mi) +13m 11:06 / mi
ahr:82 max:125 shoes: Asics 1150

with Rick

trail running 35:42 intensity: (5:39 @1) + (30:03 @2) 3.34 mi (10:42 / mi) +41m 10:18 / mi
ahr:116 max:126 shoes: Asics 1150

paved running 15:22 intensity: (3:03 @1) + (12:19 @2) 1.48 mi (10:25 / mi) +12m 10:09 / mi
ahr:113 max:121 shoes: Asics 1150

10 AM

Road bike 2:06:08 [2] 29.63 mi (4:15 / mi) +264m 4:09 / mi
shoes: Austro-Daimler Vent Noir

ride with Jude through Dover and Medfield.

Thursday Sep 24, 2015 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)
slept:8.5 weight:139.5lbs

30situps,45heeldrops.1m/quad
2 PM

Road bike 1:09:21 [2] 12.38 mi (5:36 / mi) +99m 5:28 / mi
shoes: Ross Signature 290S

Newton garden, swiss chard and tomato harvesting.
Had to carry in the water as my neighbors hose had broken.

Wednesday Sep 23, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:142lbs

30situps,side,backplanks,45heeldrops,1mquads
4 PM

trail running 1:07:20 intensity: (2:52 @1) + (28:12 @2) + (36:16 @3) 6.66 mi (10:07 / mi) +407m 8:30 / mi
ahr:129 max:146 shoes: Columbia Master Fly

skyline 1. Getting closer to my age.
C • Age 2

Tuesday Sep 22, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:142lbs

20situps,side&back planks ,30/30heeldrops,1m/quad stretch.
6 PM

paved running 27:14 [0] 2.47 mi (11:02 / mi) +1m 11:01 / mi
shoes: Asics 1150

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