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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 16:

activity # timemileskm+m
  orienteering2 2:24:22 7.91(18:15) 12.73(11:20) 1866
  trail running2 1:40:09 8.81(11:22) 14.18(7:04) 484
  paved running2 1:28:18 7.04(12:32) 11.34(7:47) 430
  Road bike1 1:08:22 12.57(5:26) 20.24(3:23) 333
  rowing machine2 20:00 2.81(7:06) 4.53(4:25)
  Exercises1 12:00
  Total9 7:13:11 39.15 63.01 3113
  [1-5]8 6:18:42
averages - sleep:8 rhr:38 weight:142lbs

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Saturday Sep 16 #

11 AM

orienteering race 1:20:07 intensity: (9 @0) + (6 @1) + (9 @2) + (44:55 @3) + (20:27 @4) + (14:21 @5) 4.33 mi (18:30 / mi) +378m 14:33 / mi
ahr:136 max:155 shoes: Inov-8 X-Talon

Thursday Sep 14 #

10 AM

Road bike 1:08:22 [3] 12.57 mi (5:26 / mi) +333m 5:01 / mi
shoes: Ross Signature 290S

Garden and TJ's.

Wednesday Sep 13 #

7 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:37 slept:8.0 weight:141.5lbs

35abs,25pushups,2.1m/quad,45heeldrops,1m.backplank
11 AM

trail running (Skyline 1) 1:14:11 intensity: (6 @0) + (16 @1) + (11 @2) + (25:12 @3) + (18:38 @4) + (29:48 @5) 6.69 mi (11:05 / mi) +382m 9:25 / mi
ahr:139 max:155 shoes: Columbia Master Fly

Skyline trail training, as hard as ever. Ran hard, slow time. Again I am reminded how tough this trail is and what good training it delivers.

Tuesday Sep 12 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142.5lbs

30jacknifes,1m.backplank,2m/quad,45heeldrops,25pushups
4 PM

paved running 18:54 intensity: (19 @0) + (1:01 @1) + (2:14 @2) + (15:20 @3) 1.6 mi (11:50 / mi) +46m 10:51 / mi
ahr:114 max:127 shoes: Asics GT-1000

trail running 25:58 intensity: (2 @1) + (22 @2) + (24:04 @3) + (1:30 @4) 2.12 mi (12:16 / mi) +102m 10:40 / mi
ahr:127 max:143 shoes: Asics GT-1000

paved running 15:29 [3] 1.41 mi (10:57 / mi) +5m 10:49 / mi
ahr:123 max:132 shoes: Asics GT-1000

Monday Sep 11 #

11 AM

paved running 53:55 [0] 4.03 mi (13:23 / mi) +379m 10:21 / mi
shoes: Asics GT-1000

with Jude
9 PM

Exercises (Ballista routine) 12:00 [3]

Sunday Sep 10 #

10 AM

orienteering race 1:04:15 [3] 3.58 mi (17:57 / mi) +1488m 7:50 / mi
ahr:70 max:165 shoes: Inov-8 OROC 340

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