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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 19, 2014:

activity # timemileskm+m
  orienteering2 3:02:24 11.01(16:34) 17.72(10:18) 78913 /36c36%
  paved running3 1:33:39 9.17(10:12) 14.76(6:21) 93
  trail running2 1:03:29 5.92(10:44) 9.52(6:40) 205
  rowing machine4 54:55 8.62(6:22) 13.86(3:58)
  track running1 15:44 2.59(6:04) 4.17(3:46) 1
  Total9 6:50:11 37.31(11:00) 60.04(6:50) 108813 /36c36%
  [1-5]9 6:37:24
averages - sleep:7.8 rhr:38 weight:144lbs

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Saturday Apr 19, 2014 #

Event: NEOC: Wrentham State Forest
 
12 PM

orienteering race 1:04:19 intensity: (5 @0) + (18 @1) + (42 @2) + (19:58 @3) + (41:42 @4) + (1:34 @5) 4.43 mi (14:31 / mi) +190m 12:49 / mi
ahr:132 max:163 spiked:13/15c shoes: Inov8 OROC 350

orienteering 37:59 intensity: (8:15 @1) + (21:22 @2) + (8:22 @3) 1.91 mi (19:53 / mi) +67m 17:56 / mi
ahr:105 max:125 7c shoes: Inov8 OROC 350

Pick up controls

orienteering 10:19 intensity: (3:45 @1) + (3:51 @2) + (2:43 @3) 0.41 mi (25:07 / mi) +189m 10:20 / mi
ahr:99 max:124 1c shoes: Inov8 OROC 350


Red - Splits

Friday Apr 18, 2014 #

rowing machine 10:00 [3] 2.24 mi (4:28 / mi)
rhr:38 slept:7.7 weight:143lbs

Great interview with Senator Warren.
1 PM

paved running warm up/down 14:57 intensity: (2:47 @0) + (20 @1) + (1:43 @2) + (5:54 @3) + (2:58 @4) + (1:15 @5) 1.48 mi (10:06 / mi) +19m 9:43 / mi
ahr:131 max:175 shoes: Asics 1150

track running intervals 1:37 intensity: (4 @0) + (8 @1) + (8 @2) + (13 @3) + (46 @4) + (18 @5) 0.26 mi (6:19 / mi)
ahr:130 max:148 shoes: Asics 1150

track running intervals 1:37 intensity: (10 @2) + (13 @3) + (34 @4) + (40 @5) 0.25 mi (6:24 / mi)
ahr:138 max:152 shoes: Asics 1150

track running intervals 1:35 intensity: (6 @2) + (11 @3) + (23 @4) + (55 @5) 0.26 mi (6:01 / mi)
ahr:143 max:152 shoes: Asics 1150

track running intervals 1:35 intensity: (1 @2) + (14 @3) + (32 @4) + (48 @5) 0.26 mi (6:09 / mi)
ahr:142 max:152 shoes: Asics 1150

track running intervals 1:38 intensity: (5 @1) + (10 @2) + (6 @3) + (32 @4) + (45 @5) 0.26 mi (6:11 / mi)
ahr:137 max:151 shoes: Asics 1150

track running intervals 1:35 intensity: (6 @2) + (10 @3) + (26 @4) + (53 @5) 0.26 mi (6:09 / mi)
ahr:141 max:151 shoes: Asics 1150

track running intervals 1:32 intensity: (5 @2) + (11 @3) + (24 @4) + (52 @5) 0.26 mi (5:53 / mi)
ahr:142 max:152 shoes: Asics 1150

track running intervals 1:31 intensity: (10 @2) + (7 @3) + (22 @4) + (52 @5) 0.26 mi (5:49 / mi)
ahr:141 max:153 shoes: Asics 1150

track running intervals 1:32 intensity: (4 @2) + (13 @3) + (15 @4) + (1:00 @5) 0.26 mi (5:53 / mi)
ahr:143 max:155 shoes: Asics 1150

track running intervals 1:32 intensity: (16 @3) + (29 @4) + (47 @5) 0.26 mi (5:55 / mi) +1m 5:51 / mi
ahr:142 max:154 shoes: Asics 1150

paved running warm up/down 6:01 intensity: (5:29 @2) + (30 @3) + (2 @4) 0.42 mi (14:17 / mi)
ahr:105 max:135 shoes: Asics 1150

Thursday Apr 17, 2014 #

rowing machine (15abs15hamb30toes) 21:30 [3] 5.0 km (4:18 / km)
rhr:40 slept:7.5 weight:143lbs

6 PM

paved running 30:29 intensity: (9:24 @1) + (14:23 @2) + (4:48 @3) + (57 @4) + (57 @5) 2.84 mi (10:43 / mi) +21m 10:29 / mi
ahr:114 max:175 shoes: Merrell Glove

Lots of plastic bottles to gather into piles.

Wednesday Apr 16, 2014 #

rowing machine (30abs30hanb60toes) 13:25 [3] 3.0 km (4:28 / km)
rhr:36 slept:8.0 weight:144lbs

1 PM

paved running 12:39 intensity: (21 @0) + (7 @1) + (1:00 @2) + (9:20 @3) + (1:46 @4) + (5 @5) 1.3 mi (9:44 / mi) +12m 9:28 / mi
ahr:119 max:146 shoes: Asics 1150

trail running 50:24 intensity: (34 @1) + (2:26 @2) + (43:17 @3) + (4:07 @4) 5.16 mi (9:46 / mi) +80m 9:19 / mi
ahr:122 max:137 shoes: Asics 1150

paved running 29:33 intensity: (2:06 @2) + (21:40 @3) + (5:47 @4) 3.13 mi (9:26 / mi) +41m 9:04 / mi
ahr:124 max:139 shoes: Asics 1150

Tuesday Apr 15, 2014 #

rowing machine (30abs50toes) 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:146lbs

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

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