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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 22, 2011:

activity # timemileskm+m
  orienteering3 1:54:36 7.73(14:49) 12.45(9:13) 29014 /40c35%
  trail running1 1:38:58 8.58(11:32) 13.82(7:10) 361
  paved running1 40:44 3.85(10:35) 6.19(6:35) 53
  rowing machine3 39:00
  track running1 32:05 4.22(7:36) 6.79(4:43) 1
  Total8 5:25:23 24.38 39.24 70514 /40c35%
  [1-5]8 5:11:42
averages - sleep:8.5 rhr:40 weight:140.5lbs

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SuMoTuWeThFrSa

Saturday Oct 22, 2011 #

11 AM

orienteering race 42:17 [3] ***** 3.06 mi (13:49 / mi) +139m 12:06 / mi
spiked:14/15c shoes: Icebug Celeritas

3 PM

orienteering warm up/down (Pick up) 52:38 intensity: (10:25 @0) + (7:02 @1) + (14:10 @2) + (11:12 @3) + (8:23 @4) + (1:26 @5) ***** 2.94 mi (17:53 / mi) +127m 15:46 / mi
ahr:111 max:162 7c shoes: Icebug Celeritas


Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
1 PM

orienteering race 19:41 intensity: (1:31 @0) + (9 @2) + (15 @3) + (4:51 @4) + (12:55 @5) **** 1.73 mi (11:23 / mi) +24m 10:54 / mi
ahr:147 max:162 18c shoes: Icebug Celeritas


Green Sprint - Splits

Wednesday Oct 19, 2011 #

9 AM

rowing machine 15:00 [1]
rhr:40 slept:8.5 weight:139lbs

Tuesday Oct 18, 2011 #

8 AM

rowing machine 10:00 [1]
weight:142lbs

12 PM

paved running warm up/down 19:58 intensity: (1:42 @0) + (8 @1) + (4:56 @2) + (5:45 @3) + (1:28 @4) + (5:59 @5) 1.92 mi (10:24 / mi) +43m 9:43 / mi
ahr:132 max:169 shoes: Asics 1150

Took awhile for the HRM to calm down.
Really nice weather, sun, 65F, no wind.

track running tempo 3:55 intensity: (11 @1) + (6 @2) + (18 @3) + (50 @4) + (2:30 @5) 0.86 km (4:35 / km)
ahr:142 max:154

track running tempo 4:05 intensity: (23 @3) + (41 @4) + (3:01 @5) 0.85 km (4:48 / km)
ahr:146 max:155

track running tempo 4:25 intensity: (6 @2) + (27 @3) + (48 @4) + (3:04 @5) 0.85 km (5:11 / km)
ahr:145 max:153

track running tempo 3:56 intensity: (8 @2) + (12 @3) + (29 @4) + (3:07 @5) 0.83 km (4:43 / km)
ahr:146 max:153

track running tempo 3:55 intensity: (3 @0) + (44 @4) + (3:08 @5) 0.84 km (4:39 / km) +1m 4:37 / km
ahr:148 max:154

track running tempo 3:55 intensity: (10 @3) + (34 @4) + (3:11 @5) 0.86 km (4:35 / km)
ahr:148 max:154

track running tempo 3:55 intensity: (38 @4) + (3:17 @5) 0.84 km (4:40 / km)
ahr:150 max:155

track running tempo 3:59 intensity: (8 @3) + (36 @4) + (3:15 @5) 0.86 km (4:38 / km)
ahr:149 max:157

paved running warm up/down 20:46 intensity: (6 @1) + (2:32 @2) + (17:28 @3) + (40 @4) 1.93 mi (10:47 / mi) +10m 10:37 / mi
ahr:119 max:130

Monday Oct 17, 2011 #

8 AM

rowing machine 14:00 [1]
rhr:39

Sunday Oct 16, 2011 #

Event: NEOC: Norwottuck
 
8 AM

trail running long 1:38:58 intensity: (1:02 @1) + (9:31 @2) + (58:00 @3) + (27:32 @4) + (2:53 @5) 8.58 mi (11:32 / mi) +361m 10:12 / mi
ahr:122 max:150 shoes: HiTech HP1 Multisport

With the Trail Animals. Took them to a few trails which were new to them.

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