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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 14, 2020:

activity # timemileskm+m
  Road bike3 3:52:26 55.13(4:13) 88.72(2:37) 783
  paved running3 3:33:44 15.74(13:35) 25.32(8:26) 268
  orienteering2 2:29:18 7.69(19:25) 12.38(12:04) 38227c
  rowing machine4 40:00 5.67(7:04) 9.12(4:23)
  Exercises2 28:00
  Total11 11:03:28 84.22 135.54 143327c
  [1-5]11 10:59:24
averages - sleep:7.9 rhr:42 weight:145.4lbs

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Saturday Nov 14, 2020 #

Event: Beaver Brook byom
 
12 PM

orienteering 1:15:12 intensity: (48 @0) + (15:24 @1) + (9:40 @2) + (48:17 @3) + (1:03 @4) ***** 6.1 km (12:20 / km) +180m 10:45 / km
ahr:111 max:142 13c shoes: Inov-8 OROC 340

I had forgotten that Beaver Brook is probably the most technical terrain around. Fumbled 4 pretty bad, and frustrating as I was within eyesight of it on the first pass, but just didn't look the right way. Nice to have real controls out there.

RED - Splits

Friday Nov 13, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.25 weight:145.5lbs

30situps,20lifts,60heeldrops,2m./1legstand
2 PM

paved running 1:23:21 intensity: (26 @0) + (19:00 @1) + (30:50 @2) + (33:05 @3) 6.05 mi (13:47 / mi) +90m 13:10 / mi
ahr:104 max:117

Thursday Nov 12, 2020 #

9 AM

Exercises (ballista level 2) 14:00 [2]

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:145lbs

60heeldrops
12 PM

Road bike 51:39 [3] 11.2 mi (4:37 / mi) +107m 4:29 / mi
shoes: Ross Signature 290S

To TJoe's........actually had a line today.

Wednesday Nov 11, 2020 #

2 PM

paved running 1:17:17 intensity: (55 @0) + (25:00 @1) + (23:30 @2) + (27:52 @3) 5.56 mi (13:54 / mi) +114m 13:04 / mi
ahr:103 max:122 shoes: Asics

with Judy

Tuesday Nov 10, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:145lbs

50heeldrops

Exercises (ballista) 14:00 [3]

11 AM

Road bike long 2:01:01 intensity: (1:49 @0) + (10:18 @1) + (12:16 @2) + (1:32:53 @3) + (3:21 @4) + (24 @5) 30.89 mi (3:55 / mi) +497m 3:44 / mi
ahr:116 max:147 shoes: Austro-Daimler Vent Noir

Another "last " day for nice biking, although who knows.

Monday Nov 9, 2020 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:42 slept:8.5 weight:146lbs

35situps, 25pushups,2m./1legstand
11 AM

paved running 53:06 [3] 4.13 mi (12:51 / mi) +63m 12:16 / mi
shoes: Asics

with Judy

Road bike 59:46 [3] 13.04 mi (4:35 / mi) +178m 4:24 / mi
shoes: Ross Signature 290S

To Newton garden for some cleaning up.

Sunday Nov 8, 2020 #

Event: NEOC/CSU: Rocky Woods - 1-Day BYOM event
 
Event: Beech Hill
 
12 PM

orienteering race 1:14:06 intensity: (6 @0) + (2:39 @1) + (2:27 @2) + (1:05:15 @3) + (3:39 @4) **** 3.9 mi (19:00 / mi) +203m 16:22 / mi
ahr:123 max:143 14c shoes: Inov-8 OROC 340

Lovely day in the woods at Beech Hill. No other orienteerers to be seen. We could not understand not seeing anyone. The woods are wonderful, the map accurate, and no hunters today.
.

Green - Splits

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