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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 27:

activity # timemileskm+m
  paved running8 8:14:13 40.59(12:11) 65.32(7:34) 714
  rowing machine5 1:01:40 8.8(7:00) 14.17(4:21)
  trail running1 51:30 5.39(9:33) 8.67(5:56) 81
  Exercises2 30:00
  Total13 10:37:23 54.78 88.16 795
  [1-5]13 10:29:34
averages - sleep:8.1 rhr:40 weight:144.8lbs

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Saturday Jan 27 #

Note

Totally agree, and orienteering should take note, build on your past as a unique and challenging event, don't try to compete with expensive and artificial events.

https://www.outsideonline.com/2277781/how-make-cro...

Maybe this guy should be part of the Chase start at the Troll Cup!?

IMG_0185
2 PM

paved running 1:26:57 intensity: (13 @0) + (34:51 @1) + (11:22 @2) + (29:39 @3) + (8:28 @4) + (2:24 @5) 7.09 mi (12:15 / mi) +153m 11:29 / mi
ahr:109 max:155 shoes: Asics 1000-5

Friday Jan 26 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:7.5 weight:144.5lbs

Exercises (ballista routine level 2) 15:00 [3]

2 PM

paved running 1:40:00 [3] 8.13 mi (12:18 / mi)
shoes: Asics 1000-5

Started on my own, then back home to meet Jude, then the usual with her, then another 2 miles alone.
305 will not download these days..

Thursday Jan 25 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.5 weight:144.5lbs

30situps,20lifts,40hamballs,70heeldrops,2.1legstand
2 PM

paved running 55:37 intensity: (6:50 @0) + (41:34 @1) + (6:27 @2) + (46 @3) 4.05 mi (13:45 / mi) +84m 12:55 / mi
ahr:94 max:119 shoes: Asics 1000-5

Wednesday Jan 24 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:8.5 weight:145lbs

30abs,1m.backplank,2m.1legstand,50heeldrops
11 AM

paved running 23:34 intensity: (50 @1) + (22 @2) + (21:40 @3) + (31 @4) + (11 @5) 2.19 mi (10:46 / mi) +71m 9:47 / mi
ahr:121 max:148 shoes: Asics 1000-5

trail running 51:30 intensity: (3 @1) + (32 @2) + (29:14 @3) + (14:20 @4) + (7:21 @5) 5.39 mi (9:33 / mi) +81m 9:08 / mi
ahr:134 max:148 shoes: Asics 1000-5

paved running 11:17 intensity: (10:06 @3) + (1:11 @4) 1.21 mi (9:20 / mi) +7m 9:10 / mi
ahr:134 max:139 shoes: Asics 1000-5

4 PM

paved running 42:51 intensity: (13 @0) + (17 @1) + (33 @2) + (41:48 @3) 3.91 mi (10:58 / mi) +88m 10:15 / mi
ahr:120 max:136 shoes: Altra Instinct 1.5

Tuesday Jan 23 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:42 slept:9.0 weight:145lbs

30situps,20pushups,2.1legstand,45heeldrops
3 PM

paved running 35:52 intensity: (8:49 @1) + (18:53 @2) + (8:10 @3) 2.79 mi (12:51 / mi) +74m 11:52 / mi
ahr:103 max:134 shoes: Asics GT-1000

Monday Jan 22 #

rowing machine 21:40 [3] 5.0 km (4:20 / km)
slept:7.0

30situps,20pushups

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 1:23:38 intensity: (9 @0) + (46:05 @1) + (7:34 @2) + (23:42 @3) + (6:08 @4) 7.11 mi (11:45 / mi) +159m 11:00 / mi
ahr:107 max:143 shoes: Asics GT-1000

Sunday Jan 21 #

1 PM

paved running 54:27 intensity: (24 @0) + (20:20 @1) + (19:26 @2) + (12:07 @3) + (58 @4) + (1:12 @5) 4.1 mi (13:16 / mi) +78m 12:32 / mi
ahr:105 max:162 shoes: Asics GT-1000

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