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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  paved running6 4:34:28 19.95 32.1 1141
  Road bike1 1:44:18 21.45(4:52) 34.52(3:01) 290
  orienteering2 1:39:46 6.98(14:17) 11.24(8:53) 26139c
  trail running1 53:24 5.36(9:57) 8.63(6:11) 84
  rowing machine2 20:00 2.77(7:13) 4.46(4:29)
  Total11 9:11:56 56.52 90.96 177639c
  [1-5]11 8:18:04
averages - sleep:8.6 weight:147.4lbs

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Sunday Oct 14, 2018 #

Event: NEOC: Boojum Rock
 
Event: O-Ringen
 
10 AM

orienteering race 36:42 intensity: (18 @0) + (17 @1) + (39 @2) + (23:36 @3) + (6:14 @4) + (5:38 @5) 2.46 mi (14:57 / mi) +82m 13:33 / mi
ahr:132 max:157 10c shoes: Inov-8 X-Talon

orienteering race 13:18 intensity: (2 @0) + (10 @1) + (5 @2) + (1:37 @3) + (4:06 @4) + (7:18 @5) 1.38 mi (9:38 / mi) +15m 9:19 / mi
ahr:145 max:159 8c shoes: Inov-8 X-Talon

Sprint
1 PM

orienteering race 15:18 intensity: (13 @1) + (5 @2) + (4:17 @3) + (3:52 @4) + (6:51 @5) 1.01 mi (15:05 / mi) +73m 12:19 / mi
ahr:142 max:159 8c shoes: Inov-8 X-Talon

orienteering race 34:28 intensity: (6 @0) + (11 @1) + (4 @2) + (9:39 @3) + (12:47 @4) + (11:41 @5) 2.14 mi (16:09 / mi) +91m 14:15 / mi
ahr:139 max:153 13c shoes: Inov-8 X-Talon

Saturday Oct 13, 2018 #

Event: Trapp Lodge Mountain Marathon
 
3 PM

paved running 20:01 [1] 1.42 mi (14:07 / mi) +22m 13:28 / mi
shoes: Asics 1000-5

Friday Oct 12, 2018 #

2 PM

paved running 1:01:27 intensity: (19:44 @0) + (36:54 @1) + (4:49 @2) 4.38 mi (14:01 / mi) +88m 13:12 / mi
ahr:88 max:103 shoes: Asics 1000-5

Wednesday Oct 10, 2018 #

10 AM

Road bike 1:44:18 intensity: (24:02 @0) + (38:45 @1) + (15:50 @2) + (25:41 @3) 21.45 mi (4:52 / mi) +290m 4:40 / mi
ahr:94 max:134 shoes: Ross Signature 290S

2 PM

paved running 37:22 intensity: (36 @0) + (5:55 @1) + (16:12 @2) + (14:39 @3) 2.76 mi (13:32 / mi) +62m 12:39 / mi
ahr:105 max:121 shoes: Asics 1000-5

paved running 2:17 [0]
shoes: Asics 1000-5

Tuesday Oct 9, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.4 weight:147.4lbs

30abs,20lifts,0heeldrops,2m/1legstand
11 AM

paved running 22:03 intensity: (12 @0) + (19 @1) + (3 @2) + (20:14 @3) + (33 @4) + (42 @5) 2.04 mi (10:47 / mi) +66m 9:48 / mi
ahr:125 max:156 shoes: Asics 1000-5

trail running 53:24 intensity: (26:31 @3) + (18:35 @4) + (8:18 @5) 5.36 mi (9:57 / mi) +84m 9:30 / mi
ahr:137 max:154 shoes: Asics 1000-5

paved running 12:55 intensity: (12:33 @3) + (22 @4) 1.22 mi (10:34 / mi) +22m 10:01 / mi
ahr:132 max:140 shoes: Asics 1000-5

2 PM

paved running 57:33 intensity: (1:27 @0) + (24 @1) + (2:41 @2) + (41:34 @3) + (1:22 @4) + (10:05 @5) 4.06 mi (14:10 / mi) +71m 13:26 / mi
ahr:125 max:180 shoes: Asics 1000-5

Monday Oct 8, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.7

30situps,20pushups,40hamballs,0heeldrops,2m1legstand
11 AM

paved running 1:00:50 intensity: (5:08 @0) + (50:59 @1) + (3:08 @2) + (1:35 @3) 4.06 mi (15:00 / mi) +810m 9:15 / mi
ahr:90 max:111

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