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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  paved running6 3:47:16 20.19(11:15) 32.49(7:00) 379
  orienteering3 2:04:00 9.57(12:57) 15.4(8:03) 64849c
  trail running4 1:32:24 9.75(9:29) 15.69(5:53) 356
  Road bike1 1:23:31 13.69(6:06) 22.04(3:47) 113
  rowing machine5 56:00 7.47(7:30) 12.02(4:40)
  Exercises1 16:00
  Total14 9:59:11 60.67 97.64 149649c
averages - sleep:7.9 weight:140.5lbs

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Sunday Jun 26, 2016 #

Event: Club picnic and annual meeting
 
9 AM

paved running warm up/down 46:07 [3] 4.67 mi (9:52 / mi) +85m 9:21 / mi
ahr:125 max:165 shoes: Asics GT-1000

Run to base of Blue Hill

trail running warm up/down 18:37 [3] 1.96 mi (9:30 / mi) +70m 8:33 / mi
ahr:127 max:135 shoes: Asics GT-1000

Up and over on the HQ trail and then down the Coon Hollow trail, past the amazing crowded HPond beach to the NEOC picnic site.

orienteering race 37:22 [3] 3.01 mi (12:25 / mi) +107m 11:11 / mi
ahr:131 max:147 20c shoes: Icebug Celeritas

Saturday Jun 25, 2016 #

Event: WCOC Ratlum Mountain
 

paved running warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Icebug Celeritas

2 PM

orienteering race 17:32 [4] 1.26 mi (13:53 / mi) +65m 11:58 / mi
ahr:131 max:152 8c shoes: Icebug Celeritas

orienteering race 14:39 [4] 1.3 mi (11:18 / mi) +91m 9:16 / mi
ahr:142 max:157 9c shoes: Icebug Celeritas


Sprint A - Splits

Sprint B - Splits

Friday Jun 24, 2016 #

rowing machine 11:00 [3] 2.2 km (5:00 / km)
slept:8.5 weight:140lbs

33jacknifes,40hamballs,2m/quad,12pushups,60heeldrops
11 AM

paved running warm up/down 17:13 [3] 1.66 mi (10:22 / mi) +43m 9:36 / mi
ahr:108 max:135 shoes: Asics GT-1000

trail running tempo 36:43 [4] 4.38 mi (8:23 / mi) +32m 8:12 / mi
ahr:138 max:151 shoes: Asics GT-1000

paved running warm up/down 11:28 [3] 1.11 mi (10:20 / mi)
ahr:118 max:125

Thursday Jun 23, 2016 #

rowing machine 15:00 [3] 3.0 km (5:00 / km)
slept:7.3 weight:140.5lbs

33abs,60heeldrops,40hamballs,2m/quad
5 PM

paved running 13:43 [3] 1.35 mi (10:09 / mi) +31m 9:29 / mi
ahr:107 max:121

trail running 4:34 [3] 0.51 mi (8:57 / mi) +10m 8:26 / mi
ahr:123 max:134 shoes: Asics GT-1000

paved running 36:17 [3] 3.45 mi (10:31 / mi) +38m 10:10 / mi
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 22, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:141lbs

30jacknifes,40hamballs,40heeldrops,2m/quad
11 AM

trail running warm up/down 16:50 [3] 1.46 mi (11:32 / mi) +58m 10:16 / mi
ahr:101 max:115 shoes: Vintage VJ

orienteering 54:27 [4] 4.0 mi (13:37 / mi) +385m 10:29 / mi
ahr:124 max:144 12c shoes: Vintage VJ

A 4.9K Green course I found in the map drawer..
Flushed out a good sized coyote on the way to 3.

trail running warm up/down 15:40 [3] 1.44 mi (10:53 / mi) +186m 7:46 / mi
ahr:117 max:129 shoes: Vintage VJ

Tuesday Jun 21, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30abs,45heeldrops,2m/quad,10pushups
11 AM

Road bike 1:23:31 [2] 13.69 mi (6:06 / mi) +113m 5:57 / mi
shoes: Ross Signature 290S

5 PM

paved running 28:48 [3] 2.88 mi (10:00 / mi) +41m 9:35 / mi
ahr:111 max:137 shoes: Asics GT-1000

Monday Jun 20, 2016 #

Exercises (Ballista routine) 16:00 [3]

rowing machine 10:00 [3] 2.24 km (4:28 / km)

30jacknifes,30/30heeldrops.40hamballs,10pushups,2m/quad
10 AM

paved running 1:08:40 [1] 4.67 mi (14:42 / mi) +141m 13:27 / mi
ahr:130 max:145 shoes: Altra Instinct 1.5

With Jude, her HR. Some trail running.

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