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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 13, 2023:

activity # timemileskm+m
  paved running3 2:49:45 12.58(13:30) 20.24(8:23) 233
  orienteering3 1:58:23 7.29(16:14) 11.73(10:05) 35120c
  trail running1 1:02:26 5.44(11:29) 8.76(7:08) 82
  Exercises2 24:00
  rowing machine2 20:00 2.83(7:04) 4.56(4:23)
  Total8 6:34:34 28.14 45.29 66520c
  [1-5]8 6:23:31
averages - sleep:7.8 rhr:39 weight:148.5lbs

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Monday Mar 13, 2023 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:39 slept:8.0 weight:149lbs

Exercises (PT) 14:00 [1]

1 PM

paved running 25:28 intensity: (7:51 @0) + (20 @1) + (31 @2) + (16:46 @3) 2.09 mi (12:12 / mi) +58m 11:13 / mi
ahr:100 max:119

trail running long 1:02:26 intensity: (1:29 @1) + (2:45 @2) + (58:12 @3) 5.44 mi (11:29 / mi) +82m 10:58 / mi
ahr:119 max:134 shoes: Asics Nimbus

paved running long 12:32 intensity: (11 @2) + (12:21 @3) 1.11 mi (11:18 / mi)
ahr:117 max:132 shoes: Asics Nimbus

5 water bottles
5 PM

paved running 43:05 intensity: (57 @0) + (28:21 @1) + (11:43 @2) + (2:04 @3) 2.81 mi (15:20 / mi) +55m 14:28 / mi
ahr:96 max:112 shoes: Asics Nimbus

with Judy, 1 Bud Lite, 1 Natural Lite, 2 Poland spring's

Sunday Mar 12, 2023 #

9 AM

orienteering race 42:21 intensity: (8 @0) + (45 @1) + (1:01 @2) + (32:18 @3) + (6:25 @4) + (1:44 @5) **** 4.39 km (9:38 / km) +184m 7:58 / km
ahr:131 max:150 10c shoes: Inov-8 X-Talon

More fun running today, I like the ups and downs, and the navigation is fairly easy with big features and long sight distances.
Hesitant on 1 as I had trouble figuring how far I had gone, Eventually kept going and got in the area, and spotted the flag 30 meters to my right..
Good going after that, went straight most times, even on the long leg, but I did pick up the trail just before the last ridge, nice to run a bit on a flat downhill trail.!
A bit confusing on the way to the last control, confused by the split rail fences across the trail through the OOB area, struggled a bit to just see where the control was....but apparently others had trouble too, .

Day 2 - Brown X - Splits

Saturday Mar 11, 2023 #

Event: QOC Royal Romp 2-Day Classic
 
11 AM

orienteering race 44:14 intensity: (28 @0) + (10 @1) + (3 @2) + (32:55 @3) + (6:20 @4) + (4:18 @5) **** 4.73 km (9:21 / km) +75m 8:40 / km
ahr:131 max:159 10c shoes: Inov-8 X-Talon

Basically a good run. Was careful to set the compass for every leg.
Over ran 1 a bit when I went around the green and by passed the reentrant, but quickly relocated in the broad one just above it.
Lost some time on 8 when I tried to go north of the slash, but didn't go north enough and had to plow through the slash in the re entrant, should have gone south, would have avoided the green and been flatter.
Good to be around 10 minutes per K, I thought those days were over.
C • 10'/k 1

Day 1 - Brown X - Splits

Friday Mar 10, 2023 #

5 PM

orienteering 31:48 [2] 2.61 km (12:12 / km) +92m 10:22 / km
shoes: Icebug OLX

Model event. misty rain, wet woods. Noting the green slash as being variably passable.

Tuesday Mar 7, 2023 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.5 weight:148lbs

Exercises 10:00 [1]

33situps,30pushups,60heeldrops
2 PM

paved running 1:28:40 intensity: (1:39 @0) + (39:04 @1) + (23:58 @2) + (15:57 @3) + (6:06 @4) + (1:56 @5) 6.57 mi (13:30 / mi) +120m 12:46 / mi
ahr:104 max:146 shoes: Asics Nimbus

with Judy then 2 laps of Stoney Lea.
1 water, 1 gatorade, 1 bottle pulled from Lowder Brook

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