Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 8, 2011:

	activity	#	time	miles		km		+m
	orienteering	2	6:00:39	24.2	(14:54)	38.95	(9:16)	912	17 /	51c	33%
	trail running	1	1:09:53	6.65	(10:30)	10.71	(6:32)	411
	paved running	2	1:08:15	6.54	(10:26)	10.52	(6:29)	76
	rowing machine	4	40:00
	track running	1	12:28	1.59	(7:49)	2.57	(4:52)
	Total	9	9:11:15	38.99		62.74		1399	17 /	51c	33%
	[1-5]	9	9:10:25
averages - sleep:7.5 rhr:41 weight:141.3lbs

4:52

0:00

» now

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet

Event: Ontario Orienteering Championships

11 AM

orienteering race 1:08:32 *** 7.95 km (8:37 / km) +137m 7:56 / km
ahr:141 max:158 spiked:17/18c shoes: Icebug Celeritas

Good run, except for the 11 minutes wandering on #6,..........

Saturday Red - Splits

Thursday Oct 6, 2011 #

7 AM

rowing machine 10:00 [1]
rhr:40 weight:141lbs

5 PM

paved running warm up/down 18:46 1.84 mi (10:13 / mi) +34m 9:40 / mi
ahr:116 max:133 shoes: Asics 1150

track running (T intervals) 8:20 1.06 mi (7:50 / mi)
ahr:139 max:149 shoes: Asics 1150

track running (T intervals) 4:08 0.53 mi (7:48 / mi)
ahr:143 max:148 shoes: Asics 1150

paved running warm up/down 18:40 1.75 mi (10:41 / mi) +18m 10:22 / mi
ahr:115 max:122 shoes: Asics 1150

Wednesday Oct 5, 2011 #

11 AM

trail running 1:09:53 6.65 mi (10:30 / mi) +411m 8:49 / mi
ahr:132 max:158 shoes: HiTech HP1 Multisport

Skyline one route.
Started off feeling tired, then felt good, then realized I Was tired.
Streams were flowing briskly, had to do some construction at a stream crossing.
Pushed hard for the last 15 minutes to get under 70 minutes, pathetic...