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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 12, 2021:

activity # timemileskm+m
  paved running6 4:43:59 20.19(14:04) 32.49(8:45) 395
  orienteering2 2:57:31 8.05(22:03) 12.96(13:42) 539
  Road bike3 2:46:22 37.72(4:25) 60.7(2:44) 1048
  Exercises2 44:00
  rowing machine1 10:00 1.4(7:09) 2.25(4:27)
  Total12 11:21:52 67.35 108.39 1982
  [1-5]12 11:07:11
averages - sleep:8 weight:148.5lbs

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Saturday Jun 12, 2021 #

Event: Westmoreland 3 for 1
 
9 AM

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

Exercises (PT) 14:00 [3]

plus 30pushups, 30situps. mostly leg lift pt's.
1 PM

paved running 39:37 intensity: (27 @0) + (9:57 @1) + (13:09 @2) + (16:04 @3) 2.81 mi (14:06 / mi) +60m 13:14 / mi
ahr:104 max:118

orienteering 1:22:42 intensity: (17:00 @1) + (13:28 @2) + (50:24 @3) + (1:46 @4) + (4 @5) 3.7 mi (22:21 / mi) +283m 18:04 / mi
ahr:92 max:145 shoes: Columbia Master Fly

Putting out 8 controls. A bit of a fiasco after the 3, I was on a trail which was mapped incorrectly on my poor usgs map, but I was sure of where it went, but when in veered off in the wrong direction I decided to bushwack down the hill. Bad idea, thick , rocky, but I made it to the trail I wanted, but then, as I checked the next control...NO MAP. I had dropped it back somewhere. After a bit of exploring, i found it.
Running in the woods and trails is showing how out of shape I am.

Friday Jun 11, 2021 #

6 AM

paved running 56:02 intensity: (37 @0) + (17:05 @1) + (25:59 @2) + (12:21 @3) 4.09 mi (13:42 / mi) +72m 12:59 / mi
ahr:102 max:117

Thursday Jun 10, 2021 #

6 AM

paved running 58:47 intensity: (1:46 @0) + (30:29 @1) + (19:23 @2) + (7:09 @3) 4.06 mi (14:29 / mi) +69m 13:45 / mi
ahr:98 max:117 shoes: Asics

with Judy
2 PM

orienteering 1:34:49 [3] 4.35 mi (21:48 / mi) +257m 18:25 / mi
shoes: Columbia Master Fly

Checking control locations, retro courses, B/W map, should be fun, and challenging.

Wednesday Jun 9, 2021 #

6 AM

paved running 57:27 intensity: (23 @0) + (14:36 @1) + (27:22 @2) + (15:06 @3) 4.04 mi (14:13 / mi) +82m 13:22 / mi
ahr:103 max:116 shoes: Asics

with Judy
10 AM

Road bike 53:43 intensity: (2:55 @0) + (18:42 @1) + (11:43 @2) + (20:23 @3) 12.12 mi (4:26 / mi) +588m 3:51 / mi
ahr:98 max:121 shoes: Ross Signature 290S

Newton garden

Tuesday Jun 8, 2021 #

6 AM

paved running 57:15 intensity: (44 @0) + (18:38 @1) + (25:53 @2) + (12:00 @3) 4.01 mi (14:17 / mi) +77m 13:28 / mi
ahr:101 max:116 shoes: Asics

with Judy
11 AM

Road bike 58:41 intensity: (4:51 @0) + (18:37 @1) + (10:07 @2) + (25:06 @3) 13.38 mi (4:23 / mi) +313m 4:05 / mi
ahr:101 max:124 shoes: Ross Signature 290S

Newton garden

Monday Jun 7, 2021 #

Exercises (PT) 30:00 [2]
weight:148.5lbs

last pt session
11 AM

Road bike 53:58 intensity: (2:58 @0) + (8:55 @1) + (5:20 @2) + (36:45 @3) 12.22 mi (4:25 / mi) +148m 4:15 / mi
ahr:111 max:134 shoes: Ross Signature 290S

Newton garden

Sunday Jun 6, 2021 #

3 PM

paved running 14:51 [3] 1.18 mi (12:37 / mi) +34m 11:35 / mi

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