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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  paved running4 3:02:41 15.36(11:54) 24.71(7:24) 265
  orienteering2 1:53:49 6.1(18:40) 9.82(11:36) 247
  rowing machine4 40:00 5.54(7:13) 8.92(4:29)
  Exercises1 20:00
  trail running1 15:00 0.93(16:06) 1.5(10:00)
  Total12 6:11:30 27.93 44.95 512
  [1-5]12 5:10:42
averages - sleep:8 rhr:39 weight:143.3lbs

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

Exercises 20:00 [3]
slept:8.0 weight:144.8lbs

Rhonda yoga (I actually know some of the positions by now)
rinoxfit 002
and then some cross fit, burpees, hill climbers, squats or something.
rinoxfit 004
G from DeWeese scale.
8 AM

trail running 15:00 [1] 1.5 km (10:00 / km)
shoes: Asics 1140

Three L'Hospital loops between crossfit stuff.

Saturday Dec 8, 2012 #

Event: Attackpoint 3k Time Trial
 
Event: RHINO 5
 
5 PM

orienteering race (Night) 1:05:49 intensity: (11:34 @0) + (25:21 @1) + (21:10 @2) + (5:52 @3) + (1:44 @4) + (8 @5) 3.47 mi (18:58 / mi) +121m 17:07 / mi
ahr:108 max:168 shoes: Inov8 OROC 350

Took fore ever to find one,I actually spotted it once but my light showed it so brightly that I thought it was a concrete garage with a light outside!
Took a little longer going to seven to point Jude in the right direction.
Jogging afterwards to find Judy as her light was dimming.

RHINO - Splits

Friday Dec 7, 2012 #

8 AM

rowing machine (35ab,17lift,60toes) 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:142lbs

11 AM

paved running 28:52 intensity: (4:47 @0) + (18 @1) + (13:53 @2) + (9:44 @3) + (10 @4) 3.07 mi (9:24 / mi) +17m 9:15 / mi
ahr:125 max:152 shoes: Asics 1150

Thursday Dec 6, 2012 #

10 AM

paved running 52:36 intensity: (23:12 @0) + (27:39 @1) + (1:45 @2) 4.05 mi (12:59 / mi) +71m 12:19 / mi
ahr:94 max:122 shoes: Asics 1140

7 PM

orienteering (Night) 48:00 intensity: (5:00 @0) + (17:37 @1) + (16:05 @2) + (4:14 @3) + (4:56 @4) + (8 @5) 2.63 mi (18:15 / mi) +126m 15:53 / mi
ahr:113 max:166 shoes: Inov8 OROC 350

Course by Anna. I started on Map 2, got me a good warmup and the right amount of time in the woods. With no leaves and the bright light, the controls showed themselves well before I could identify the feature. One error when I turned the wrong way at the base of a cliff and relocated off some nearby boulders.

Wednesday Dec 5, 2012 #

rowing machine (35abs,bplank,15lfts,15/45) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 weight:143lbs

8 PM

Note

The first NEC concert we have gotten to this season, celebrating Jude's completion of her presentation on Finding Purpose and Meaning in Later Life".
Sibelius and Ives, liked the Finn, not much of the American except for one which was remenicent of Copland.
JPLicks sundae afterward, molasses ginger and pumpkin cheescake...

Tuesday Dec 4, 2012 #

8 AM

rowing machine (35abs,bplank,60toes,17lft) 10:00 [2] 2.2 km (4:33 / km)
rhr:39 slept:8.0 weight:142.5lbs

2 PM

paved running 53:07 intensity: (9:17 @0) + (36:54 @1) + (6:04 @2) + (52 @3) 4.23 mi (12:34 / mi) +99m 11:43 / mi
ahr:101 max:139 shoes: Asics 1140

With Jude and Hill.

Monday Dec 3, 2012 #

8 AM

rowing machine (35abs,bplk,60toes,15lfts) 10:00 [2] 2.25 km (4:27 / km)
rhr:40 slept:8.0 weight:144lbs

11 AM

paved running 48:06 intensity: (6:58 @0) + (29:44 @1) + (4:15 @2) + (4:07 @3) + (3:02 @4) 4.01 mi (12:00 / mi) +78m 11:19 / mi
ahr:109 max:163 shoes: Asics 1140

A CR/PR for the Hillary-Judy-Jeff team.

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