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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 14:

activity # timemileskm+m
  orienteering2 3:23:20 10.75(18:55) 17.3(11:45) 49515c
  paved running4 3:13:12 14.35(13:28) 23.09(8:22) 189
  trail running2 2:36:04 13.46(11:36) 21.66(7:12) 542
  Road bike1 1:21:54 15.86(5:10) 25.53(3:12) 292
  rowing machine2 20:00 2.82(7:05) 4.54(4:24)
  Exercises1 14:00
  Total10 11:08:30 57.24 92.12 151815c
  [1-5]10 11:03:35
averages - sleep:8.3 rhr:40 weight:147lbs

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Saturday Sep 14 #

11 AM

orienteering 1:33:47 intensity: (19 @0) + (6:06 @1) + (5:47 @2) + (1:19:27 @3) + (2:08 @4) 5.24 mi (17:54 / mi) +236m 15:42 / mi
ahr:118 max:143 shoes: Inov8 OROC 350

Yep, it was really dense veg out there. Kept to the trails as much as possible. Lost time on sixteen when I mis positioned the compass and went off 90 degrees wrong. Carl Underwood blew by around 14, seems like he would be a good team candidate.

Friday Sep 13 #

12 PM

trail running (Skyline one) 1:15:07 intensity: (27 @0) + (18 @1) + (31 @2) + (47:20 @3) + (11:05 @4) + (15:26 @5) 6.69 mi (11:14 / mi) +373m 9:34 / mi
ahr:133 max:152 shoes: Columbia Master Fly

A bit faster this week.
4 PM

paved running 39:52 intensity: (11 @0) + (15:19 @1) + (16:03 @2) + (8:19 @3) 2.81 mi (14:11 / mi) +51m 13:26 / mi
ahr:101 max:117 shoes: Asics

with Judy

Thursday Sep 12 #

Exercises (Ballista) 14:00 [2]

rowing machine 10:00 [2] 2.31 km (4:20 / km)

30situps,20lifts,20/20heeldrops,40hamballs

Wednesday Sep 11 #

12 PM

Road bike 1:21:54 [3] 15.86 mi (5:10 / mi) +292m 4:53 / mi

Tuesday Sep 10 #

7 AM

Note
rhr:39 slept:8.2 weight:147lbs

11 AM

paved running long 18:55 intensity: (23 @0) + (3:32 @1) + (2:24 @2) + (12:36 @3) 1.61 mi (11:45 / mi) +32m 11:04 / mi
ahr:106 max:121 shoes: Altra Solstice

trail running long 1:15:04 intensity: (2:42 @1) + (4:48 @2) + (1:07:34 @3) 6.27 mi (11:58 / mi) +169m 11:03 / mi
ahr:116 max:131 shoes: Altra Solstice

paved running long 4:47 intensity: (17 @1) + (3:00 @2) + (1:30 @3) 0.42 mi (11:23 / mi)
ahr:105 max:113 shoes: Altra Solstice

trail running 5:53 intensity: (1:01 @1) + (28 @2) + (4:24 @3) 0.5 mi (11:46 / mi)
ahr:108 max:117 shoes: Altra Solstice

paved running long 20:31 intensity: (1:18 @1) + (2:31 @2) + (16:42 @3) 1.77 mi (11:35 / mi) +9m 11:24 / mi
ahr:113 max:124 shoes: Altra Solstice

4 PM

paved running 51:13 intensity: (59 @0) + (23:52 @1) + (22:09 @2) + (4:13 @3) 3.67 mi (13:57 / mi) +26m 13:39 / mi
ahr:99 max:112 shoes: Asics

with Judy

Monday Sep 9 #

rowing machine 10:00 [2] 2.23 km (4:29 / km)
rhr:40 slept:8.4 weight:147lbs

30situps,18pushups,40hamballs,30/30heeldrops,3x1minute1legstand
12 PM

paved running 57:54 intensity: (2:26 @0) + (42:01 @1) + (11:37 @2) + (1:50 @3) 4.07 mi (14:14 / mi) +71m 13:30 / mi
ahr:94 max:111

Sunday Sep 8 #

10 AM

orienteering race 1:49:33 intensity: (10 @0) + (2:51 @1) + (9:42 @2) + (1:36:50 @3) **** 5.51 mi (19:53 / mi) +259m 17:21 / mi
ahr:117 max:133 15c shoes: Icebug OLX

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