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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 12:

activity # timemileskm+m
  paved running5 3:54:47 18.55(12:39) 29.86(7:52) 479
  orienteering2 2:18:07 9.43(14:39) 15.18(9:06) 37530c
  Road bike1 1:28:04 21.12(4:10) 33.99(2:35) 391
  trail running1 31:48 3.52(9:03) 5.66(5:37) 31
  rowing machine3 30:00 2.81 4.52
  Total11 8:42:46 55.43 89.21 127630c
  [1-5]11 8:35:09
averages - sleep:7.3 rhr:43 weight:145.3lbs

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Saturday May 12 #

11 AM

paved running 56:36 [1] 4.18 mi (13:33 / mi) +115m 12:29 / mi

Friday May 11 #

1 PM

paved running 27:09 intensity: (11 @0) + (1:07 @1) + (2:16 @2) + (23:35 @3) 2.47 mi (11:00 / mi) +57m 10:16 / mi
ahr:114 max:126

2 PM

paved running 53:54 intensity: (27 @0) + (27:04 @1) + (13:26 @2) + (4:47 @3) + (1:43 @4) + (6:27 @5) 4.04 mi (13:21 / mi) +78m 12:36 / mi
ahr:106 max:155 shoes: Altra Instinct 1.5

Thursday May 10 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.5 weight:146.5lbs

30situps,25pushups,
12 PM

paved running 22:32 intensity: (30 @0) + (4:09 @1) + (5:38 @2) + (12:15 @3) 1.92 mi (11:44 / mi) +43m 10:58 / mi
ahr:105 max:118 shoes: Asics 1000-5

I was headed for the NU track to do some intervals. The gates were locked and my legs were really tired, left knee was hurting on front, right knee at the back, maybe 200s would not be a good idea.
Went for some threshold running along the river. hard to get to appropriate HR.

trail running 31:48 intensity: (10 @0) + (16 @1) + (25 @2) + (9:47 @3) + (20:51 @4) + (19 @5) 3.52 mi (9:03 / mi) +31m 8:48 / mi
ahr:135 max:145 shoes: Asics 1000-5

paved running 20:35 intensity: (9 @2) + (20:26 @3) 1.92 mi (10:43 / mi) +85m 9:25 / mi
ahr:121 max:127 shoes: Asics 1000-5

Wednesday May 9 #

10 AM

Road bike 1:28:04 intensity: (5:49 @0) + (29:42 @1) + (17:21 @2) + (34:37 @3) + (8 @4) + (27 @5) 21.12 mi (4:10 / mi) +391m 3:57 / mi
ahr:107 max:239 rhr:43 weight:143.5lbs shoes: Austro-Daimler Vent Noir

Tuesday May 8 #

rowing machine 10:00 [3]
slept:7.5 weight:145.5lbs

33abs,20lifts,2m/1legstand,40heeldrop
11 AM

orienteering 1:02:08 intensity: (21 @1) + (39 @2) + (46:12 @3) + (12:40 @4) + (2:16 @5) 4.43 mi (14:02 / mi) +203m 12:17 / mi
ahr:131 max:147 10c shoes: Inov8 OROC 350

2007 Green course at Houghton's Pond. Really nice weather. Woods fairly open but some areas are getting thick understory. Took a break at 5 to check if I had the correct boulder, then a walk uphill to 7... no compass.
Fairly quick downhill, but uphills are tough.
2 wandering ticks and 1 attached, looks like a bad year.
2 PM

paved running 54:01 intensity: (13 @0) + (4:16 @1) + (7:27 @2) + (42:05 @3) 4.03 mi (13:24 / mi) +101m 12:26 / mi
ahr:110 max:124 shoes: Altra Instinct 1.5

with Judy

Monday May 7 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:7.0 weight:145.5lbs

33situps,25pushups,1m.backplank,60heeldrops

Sunday May 6 #

11 AM

orienteering race 1:15:59 intensity: (17 @0) + (1:00 @1) + (48 @2) + (1:13:19 @3) + (35 @4) 5.0 mi (15:12 / mi) +172m 13:44 / mi
ahr:124 max:140 20c shoes: Inov-8 OROC 340

Tried to maintain a steady pace.

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