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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 14, 2014:

activity # timemileskm+m
  orienteering3 2:46:53 11.72(14:14) 18.86(8:51) 76448c
  paved running3 1:33:30 9.18(10:11) 14.77(6:20) 188
  trail running4 1:16:00 7.4(10:16) 11.92(6:23) 324
  rowing machine3 33:22 4.62(7:14) 7.43(4:29)
  Total9 6:09:45 32.92(11:14) 52.98(6:59) 127648c
  [1-5]9 5:58:18
averages - sleep:7.8 rhr:40 weight:142.3lbs

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Sunday Apr 13, 2014 #

Note
(injured)

Left eye is real sore for the ride home, and ride I did as Jude drove the whole way.
Only started hurting after a few hours, I think I whacked it on the way to 1or 2, but never bothered me during the race.
9 AM

trail running warm up/down 13:05 intensity: (9:06 @0) + (26 @1) + (18 @2) + (1:40 @3) + (1:35 @4) 0.75 mi (17:20 / mi) +125m 11:27 / mi
ahr:105 max:140 shoes: Inov-8 OROC 340

orienteering race 1:09:47 intensity: (24 @0) + (1:11 @1) + (7:25 @2) + (34:07 @3) + (26:19 @4) + (21 @5) 4.26 mi (16:22 / mi) +343m 13:06 / mi
ahr:125 max:150 13c shoes: Inov-8 OROC 340


Sunday Classic, Red X - Splits

Saturday Apr 12, 2014 #

Event: Merrimac River trail run
 
Event: West Point A-meet
 
9 AM

trail running warm up/down 7:01 intensity: (1:42 @0) + (28 @3) + (3:23 @4) + (1:28 @5) 0.51 mi (13:47 / mi) +89m 8:56 / mi
ahr:146 max:170 shoes: Inov-8 OROC 340

orienteering race 1:07:07 intensity: (11:32 @3) + (54:35 @4) + (1:00 @5) 5.16 mi (13:00 / mi) +318m 10:55 / mi
ahr:135 max:150 18c shoes: Inov-8 OROC 340

2 PM

orienteering race (Time-O) 29:59 [2] 2.3 mi (13:04 / mi) +103m 11:28 / mi
17c shoes: Icebug Celeritas


Saturday Classic, Red X - Splits

Thursday Apr 10, 2014 #

rowing machine (30abs30hamb30toes) 10:00 [3] 2.16 km (4:38 / km)
rhr:37 slept:7.7 weight:141lbs

3 PM

paved running 12:30 intensity: (7 @0) + (1 @1) + (2:31 @2) + (2:32 @3) + (1:50 @4) + (5:29 @5) 1.26 mi (9:55 / mi) +18m 9:30 / mi
ahr:134 max:162 shoes: Asics 1150

trail running 18:15 intensity: (14 @2) + (53 @3) + (16:07 @4) + (1:01 @5) 2.22 mi (8:14 / mi) +66m 7:32 / mi
ahr:138 max:148 shoes: Asics 1150

paved running 19:05 intensity: (8:09 @2) + (10:41 @3) + (15 @4) 1.9 mi (10:02 / mi) +12m 9:51 / mi
ahr:113 max:140 shoes: Asics 1150

Wednesday Apr 9, 2014 #

Event: European Orienteering Championships
 

rowing machine (30abs10/20hamb60toes) 10:00 [3] 2.27 km (4:24 / km)
rhr:40 slept:7.5 weight:143lbs

12 PM

paved running 27:07 intensity: (49 @1) + (20:05 @2) + (5:48 @3) + (11 @4) + (14 @5) 2.62 mi (10:22 / mi) +51m 9:46 / mi
ahr:108 max:147 shoes: Asics 1150

trail running 37:39 intensity: (7 @1) + (4:14 @2) + (33:15 @3) + (3 @4) 3.92 mi (9:36 / mi) +44m 9:17 / mi
ahr:120 max:130 shoes: Asics 1150

paved running 14:04 intensity: (35 @2) + (13:29 @3) 1.5 mi (9:23 / mi) +66m 8:16 / mi
ahr:119 max:127 shoes: Asics 1150

Tuesday Apr 8, 2014 #

7 AM

rowing machine (30abs30hamb20/50toes) 13:22 [2] 3.0 km (4:27 / km)
rhr:42 slept:8.2 weight:143lbs

Much better this morning.
3 PM

paved running 20:44 intensity: (8 @0) + (55 @1) + (16:20 @2) + (3:21 @3) 1.9 mi (10:54 / mi) +41m 10:13 / mi
ahr:108 max:128 shoes: Merrell Glove

Taking it real easy.

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