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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 1, 2017:

activity # timemileskm+m
  paved running5 3:52:02 19.97(11:37) 32.13(7:13) 332
  orienteering2 2:11:06 7.45(17:36) 11.99(10:56) 29731c
  rowing machine5 50:00 7.16(6:59) 11.52(4:20)
  trail running2 26:57 2.44(11:03) 3.93(6:52) 43
  Exercises1 15:00
  Total13 7:35:05 37.02 59.57 67231c
  [1-5]13 7:10:47
averages - sleep:8.5 rhr:39 weight:139.9lbs

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Saturday Apr 1, 2017 #

3 PM

paved running 1:01:53 [1] 4.06 mi (15:15 / mi) +74m 14:26 / mi
shoes: Asics GT-1000

with Jude, kinda nasty, snow, rain, wind, 39F.

Friday Mar 31, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:9.0 weight:139lbs

30jacknifes,20lifts,30/30hamballs,30/30heeldrops,2m/quad
1 PM

paved running 48:02 [2] 4.55 mi (10:33 / mi) +71m 10:04 / mi
shoes: Asics GT-1000

40F light snow, what a difference a day makes.......

Thursday Mar 30, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:8.2

30abs,1mbackplank,50heeldrops,2m/quad
3 PM

trail running warm up/down 2:21 intensity: (24 @0) + (7 @1) + (17 @2) + (5 @3) + (1:28 @4) 0.17 mi (13:48 / mi) +2m 13:19 / mi
ahr:138 max:165

orienteering 1:09:14 intensity: (10:41 @1) + (25:51 @2) + (31:07 @3) + (1:35 @4) *** 8.03 km (8:37 / km) +260m 7:25 / km
ahr:125 max:166 15c shoes: Inov8 OROC 350

6.8Km Red course, last done in 06 in 77, fastest was in April, '97 at 65:05.
Two minute detour to put some weird trash out on Rt.28.
Nice day to be out, 52F, sunny. If we could depend on this being the weather it would be perfect for a spring meet in the Blue Hills.
C • Nice day 4

Wednesday Mar 29, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:139.5lbs

35jacknifes,20lifts,60heeldrops,2m/quad
4 PM

orienteering 1:01:52 intensity: (13:47 @0) + (20:53 @1) + (10:16 @2) + (8:58 @3) + (5:56 @4) + (2:02 @5) 3.96 km (15:38 / km) +37m 14:56 / km
ahr:113 max:184 16c shoes: Inov-8 X-Talon

Score course from 1996 club picnic at Harold Parker before the BOD meeting. I forget how intricate the terrain is in places, compounded by the generalized mapping of the 80's.

Tuesday Mar 28, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:8.8 weight:140lbs

30abs,45heeldrops,25pushups,2m/quad
12 PM

paved running 1:04:04 intensity: (12:37 @1) + (36:26 @2) + (13:43 @3) + (1:18 @4) 6.03 mi (10:37 / mi) +95m 10:08 / mi
ahr:120 max:152 shoes: Asics GT-1000

13x Erins Way, with Alicante

Monday Mar 27, 2017 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:141lbs

5 PM

paved running 20:32 [1] 1.72 mi (11:56 / mi) +19m 11:33 / mi
shoes: Asics GT-1000

PO and grocery run.

Sunday Mar 26, 2017 #

11 AM

paved running 23:01 intensity: (10:00 @0) + (1:11 @1) + (11:43 @2) + (7 @3) 2.22 mi (10:23 / mi) +72m 9:26 / mi
ahr:117 max:133 shoes: Altra Instinct 1.5

trail running 24:36 intensity: (2:45 @1) + (21:51 @2) 2.27 mi (10:50 / mi) +41m 10:16 / mi
ahr:117 max:129 shoes: Altra Instinct 1.5

More snow than I anticipated on the trail, and lots of kids and dogs.

paved running 14:30 intensity: (7 @0) + (5:08 @1) + (9:15 @2) 1.39 mi (10:27 / mi) +1m 10:25 / mi
ahr:111 max:121 shoes: Altra Instinct 1.5

5 PM

Exercises (Ballista routine) 15:00 [1]

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