Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 16, 2016:

	activity	#	time	miles		km		+m
	Road bike	3	3:51:10	50.52	(4:35)	81.31	(2:51)	425
	paved running	3	2:37:13	11.23	(14:00)	18.07	(8:42)	211
	trail running	2	1:22:44	7.79	(10:37)	12.54	(6:36)	426
	Hiking/walking	2	1:09:47	2.54	(27:29)	4.09	(17:04)	1
	orienteering	1	54:23	3.4	(15:59)	5.47	(9:56)	243
	rowing machine	5	50:00	7.0	(7:09)	11.26	(4:26)
	Total	15	10:45:17	82.48	(7:49)	132.74	(4:52)	1306
	[1-5]	14	8:41:59
averages - sleep:7.7 rhr:36 weight:141.9lbs

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Saturday Jul 16, 2016 #

Event: Jam Grand Fundo

Event: Swiss-O-Week 2016

8 AM

paved running 57:24 [2] 4.07 mi (14:06 / mi) +71m 13:23 / mi
ahr:122 max:150 shoes: Altra Instinct 1.5

Judy HR data, 5x30seconds

Friday Jul 15, 2016 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:141.5lbs

30jacknifes,hurdelstretch,30/30heeldrops,17pushups,2m/quadstretch.

11 AM

Road bike 54:01 [3] 12.21 mi (4:26 / mi) +112m 4:18 / mi
shoes: Ross Signature 290S

Road bike 54:01 [0] 12.21 mi (4:26 / mi) +110m 4:18 / mi
shoes: Ross Signature 290S

Thursday Jul 14, 2016 #

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

30abs,etc.

11 AM

trail running warm up/down 5:32 [2] 0.39 mi (14:11 / mi) +16m 12:35 / mi
ahr:90 max:100 shoes: Vintage VJ

orienteering 54:23 [4] 5.47 km (9:56 / km) +243m 8:08 / km
ahr:130 max:150 shoes: Vintage VJ

trail running warm up/down 8:06 [2] 0.74 mi (10:58 / mi)
ahr:130 max:138 shoes: Vintage VJ

9 PM

Hiking/walking (PokemomGO) 20:00 [3] 1.0 mi (20:00 / mi)

another outing with Jude and Hill. Didn't go very far, but apparently we. captured some cute animals. Saw quite a few groups nearby, mostly tapping away and not moving much.

Wednesday Jul 13, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,15pushups,60heeldrops,2m/quad

10 AM

Road bike 1:09:17 [0] 13.94 mi (4:58 / mi) +104m 4:51 / mi
shoes: Ross Signature 290S

8 PM

Hiking/walking (PokemonGO) 49:47 [1] 1.54 mi (32:20 / mi) +1m 32:16 / mi

With Jude and Hill. We got lots of..whatevers, and captured weedles and went by the battle station, but couldn't get in because we didn't have enough points.

C • fun! 1

Tuesday Jul 12, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:141.6lbs

30abs,30/30heeldrops,2m/quad,15pushups

7 AM

paved running 52:29 [2] 3.89 mi (13:30 / mi) +68m 12:48 / mi
ahr:130 max:165 shoes: Asics GT-1000

With Jude, her HR data, doing 30 second pickups

12 PM

Road bike 53:51 [2] 12.16 mi (4:26 / mi) +99m 4:19 / mi
shoes: Ross Signature 290S

Monday Jul 11, 2016 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)
rhr:36 slept:8.0 weight:142.5lbs

30abs,45heeldrops,2m/quad,20hamballs,15pushups

1 PM

trail running (Skyline 1) 1:09:06 [4] 6.66 mi (10:22 / mi) +410m 8:42 / mi
ahr:139 max:170 shoes: Columbia Master Fly

I was mulling several options of trail runs. I missed the Skyline race on Sunday, so thought I might do that. In the end realized I had not been running the skyline much and so opted for the standard training run. Good choice, I was sufficiently tired by the end and just got under 70 minutes.

Sunday Jul 10, 2016 #

Event: O-France 2016 edition

7 AM

paved running 47:20 [1] 3.27 mi (14:29 / mi) +72m 13:34 / mi
ahr:90 max:156 shoes: Asics GT-1000

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