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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 25:

activity # timemileskm+m
  paved running4 4:57:30 19.78(15:02) 31.83(9:21) 215
  trail running1 1:26:12 6.68(12:54) 10.75(8:01) 363
  Exercises5 1:02:00
  rowing machine5 50:00 6.91(7:14) 11.12(4:30)
  Total10 8:15:42 33.37 53.7 578
  [1-5]10 8:12:52
averages - sleep:8.1 rhr:41 weight:147.7lbs

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Saturday May 25 #

4 PM

paved running 1:03:02 intensity: (55 @0) + (52:59 @1) + (8:54 @2) + (14 @3) 4.12 mi (15:18 / mi) +41m 14:51 / mi
ahr:94 max:107 shoes: Asics Nimbus

with Judy

Friday May 24 #

9 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:40 slept:8.0 weight:148lbs

Exercises 10:00 [1]

30situps,30pushups,48heeldrops
12 PM

paved running 34:31 intensity: (31 @0) + (5:38 @1) + (7:59 @2) + (19:40 @3) + (7 @4) + (36 @5) 2.43 mi (14:12 / mi) +20m 13:51 / mi
ahr:108 max:159 shoes: Asics Nimbus

To the water Co.

paved running 43:16 intensity: (18 @0) + (21:18 @1) + (18:12 @2) + (3:28 @3) 2.82 mi (15:21 / mi) +44m 14:38 / mi
ahr:99 max:111 shoes: Asics Nimbus

with Judy

Thursday May 23 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:147lbs

Exercises (ballista level 2) 14:00 [1]

Wednesday May 22 #

7 AM

rowing machine 10:00 [3] 2.18 km (4:35 / km)
slept:8.0

Exercises 10:00 [1]

30situps,30pushups,40heeldrops
10 AM

trail running (skyline 1) 1:26:12 intensity: (12 @0) + (40 @1) + (45 @2) + (43:25 @3) + (20:33 @4) + (20:37 @5) 6.68 mi (12:54 / mi) +363m 11:02 / mi
ahr:133 max:153 shoes: Columbia Master Fly

Got through my dentist teeth cleaning, then quickly off to the Blue Hills before the temps rose too much. Felt a bit loggy, certainly some tiredness from Monday's run, but had a full bottle of Hydrate (aka Ehthan All) which certainly helped. I was surprised by the large number of hikers on the trail, more than usual.

Tuesday May 21 #

9 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.5

Exercises (PT) 14:00 [1]

1 set of 20 reps
4 PM

paved running 44:41 intensity: (38 @0) + (18:42 @1) + (23:36 @2) + (1:45 @3) 3.01 mi (14:51 / mi)
ahr:99 max:110 shoes: Asics Nimbus

with Judy, 1 nip, 1 Budlite, 1 Choco drink.

Monday May 20 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:41 slept:8.0 weight:148lbs

Exercises 14:00 [1]

35situps,25lifts,60heeldrops,2m./1legstand
3 PM

paved running 1:52:00 intensity: (16 @0) + (14:29 @1) + (21:29 @2) + (1:06:40 @3) + (6:39 @4) + (2:27 @5) 7.4 mi (15:08 / mi) +109m 14:28 / mi
ahr:112 max:148 shoes: Asics Nimbus

with Judy, then did some T pace uphill on Westfield and Medowbrook streets

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