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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 1:

activity # timemileskm+m
  paved running3 3:35:02 14.44(14:53) 23.24(9:15) 120
  orienteering2 2:06:56 6.57(19:19) 10.57(12:00) 15224c
  trail running1 1:26:41 6.73(12:53) 10.83(8:00) 362
  Exercises4 48:00
  rowing machine4 40:00 5.54(7:13) 8.91(4:29)
  Total10 8:36:39 33.28 53.55 63424c
  [1-5]10 8:30:56
averages - sleep:7.8 weight:147lbs

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Saturday Jun 1 #

11 AM

orienteering race (Red) 1:34:58 intensity: (9 @0) + (3:03 @1) + (10:45 @2) + (1:18:00 @3) + (2:48 @4) + (13 @5) **** 4.6 mi (20:38 / mi) +101m 19:19 / mi
ahr:118 max:146 12c shoes: Inov 8 OROC 280

The woods are generally slow, lots of deadfall mostly...fell 3 times which is rare for me. The slow running and careful compass got me 11 solid legs, big miss was number 10, which should have been easy with the big swamp as an attack, but was too high and had to relocate at the cliffs just beyond, 3 minute lost. Good to see everyone , and got to talk to Annika....turns out we were all (Sam, Sofie, us) at OO cup 2018.....going back to the same forests this year.

Friday May 31 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:147lbs

Exercises 10:00 [1]

40situps,25lifts,60heeldrops,33stepjumps

Thursday May 30 #

9 AM

rowing machine 10:00 [3] 2.18 km (4:35 / km)
slept:8.4

Exercises (ballista 2) 14:00 [1]

6 PM

orienteering race (long sprint) 31:58 intensity: (10 @0) + (12 @1) + (2:10 @2) + (29:26 @3) ** 1.96 mi (16:16 / mi) +51m 15:03 / mi
ahr:117 max:136 12c shoes: Inov 8 OROC 280

Wednesday May 29 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.0

Exercises 10:00 [1]

40situps,32pushups,45heeldrops
12 PM

trail running (skyline 1) 1:26:41 intensity: (30 @1) + (22 @2) + (46:07 @3) + (14:16 @4) + (25:26 @5) 6.73 mi (12:53 / mi) +362m 11:02 / mi
ahr:137 max:164 shoes: Columbia Master Fly

Felt pretty good today, and weather was reasonable...pleased to be under 82...maybe sub 80 is possible?

Tuesday May 28 #

9 AM

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

Exercises (PT) 14:00 [1]

1 set of 20 reps
12 PM

paved running 1:03:42 intensity: (41 @0) + (39:26 @1) + (20:46 @2) + (2:49 @3) 4.12 mi (15:28 / mi) +40m 15:01 / mi
ahr:97 max:112 shoes: Asics Nimbus

with Judy, 1 strapping tape

Monday May 27 #

1 PM

paved running 1:28:32 intensity: (2:46 @0) + (1:02:05 @1) + (3:56 @2) + (19:45 @3) 6.19 mi (14:18 / mi) +40m 14:01 / mi
ahr:94 max:131 shoes: Asics Nimbus

with Judy, then a long conversation with Neighbor Bob, and to the common and back.

Sunday May 26 #

2 PM

paved running 1:02:48 intensity: (1:57 @0) + (54:07 @1) + (6:09 @2) + (35 @3) 4.13 mi (15:12 / mi) +40m 14:46 / mi
ahr:92 max:107 shoes: Asics Nimbus

with Judy, 3 nips

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