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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 26, 2019:

activity # timemileskm+m
  paved running5 4:34:39 18.88(14:33) 30.38(9:02) 379
  rowing machine5 1:06:08 10.05(6:35) 16.17(4:05)
  trail running1 1:03:49 4.74(13:28) 7.63(8:22) 292
  Exercises2 31:00
  Total12 7:15:36 33.67 54.18 671
  [1-5]12 7:07:03
averages - sleep:8.5 rhr:40 weight:145.8lbs

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Saturday Jan 26, 2019 #

1 PM

paved running 38:08 intensity: (5:29 @0) + (12:25 @1) + (10:16 @2) + (5:56 @3) + (9 @4) + (3:53 @5) 2.73 mi (13:58 / mi) +57m 13:07 / mi
ahr:112 max:171 shoes: Altra Instinct 1.5

with Judy before the party

Friday Jan 25, 2019 #

Event: Orienteering Ottawa Ski-O Training Weekend
 

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.2 weight:146lbs

33situps,22pushups,30/30heeldrops
9 AM

Exercises (Ballista routine) 17:00 [1]

1st half yesterday, finish up this morning
3 PM

paved running 1:00:02 intensity: (1:40 @0) + (32:20 @1) + (14:17 @2) + (11:09 @3) + (36 @4) 4.18 mi (14:21 / mi) +104m 13:19 / mi
ahr:100 max:144 shoes: Asics 1000-5

Thursday Jan 24, 2019 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:40 slept:9.0 weight:145lbs

20abs,18lifts,70heeldrops

Wednesday Jan 23, 2019 #

rowing machine 10:00 [3] 2.24 mi (4:28 / mi)
slept:9.0 weight:146lbs

30situps,20pushups, 48heeldrops,2m/1legstand.....lower back sore.
12 PM

trail running 1:03:49 intensity: (6 @0) + (1:15 @1) + (3:22 @2) + (55:02 @3) + (3:49 @4) + (15 @5) 4.74 mi (13:28 / mi) +292m 11:18 / mi
ahr:121 max:146 shoes: Icebug Pytho BUgrip

Wanted to try out the snow running in the BLue Hills. Snow was mostly dense enough to not sink into. The skyline had the most tracks, and was the most difficult footing, so I ventured off onto less used trails. Hard work on the legs much of the time.

paved running 1:08:34 intensity: (17 @0) + (14:01 @1) + (31:12 @2) + (23:04 @3) 4.7 mi (14:35 / mi) +55m 14:05 / mi
ahr:104 max:119 shoes: Montrail Hurricane Ridge Gore

with Judy

Tuesday Jan 22, 2019 #

rowing machine 22:14 [3] 5.0 km (4:27 / km)
rhr:40 slept:8.2 weight:147.5lbs

30situps,20pushups,48heeldrops,40hamballs
3 PM

paved running 55:01 intensity: (1:01 @0) + (32:33 @1) + (8:14 @2) + (10:01 @3) + (2:20 @4) + (52 @5) 3.64 mi (15:06 / mi) +82m 14:07 / mi
ahr:100 max:154

Monday Jan 21, 2019 #

rowing machine 13:54 [3] 3.0 km (4:38 / km)
slept:8.5 weight:144.5lbs

30situps,20pushups,48heeldrops

Sunday Jan 20, 2019 #

Exercises (Ballista routine) 14:00 [3]

2 PM

paved running 52:54 [1] 3.62 mi (14:37 / mi) +81m 13:40 / mi
slept:8.3 shoes: Icebug Pytho BUgrip

with Judy with our studs

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