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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 1, 2013:

activity # timemileskm+m
  paved running5 2:49:22 14.51(11:40) 23.35(7:15) 131
  Road bike2 2:20:09 33.94(4:08) 54.62(2:34) 306
  orienteering1 2:05:15 6.36(19:42) 10.23(12:14) 120
  track running1 44:08 4.09(10:47) 6.59(6:42) 8
  rowing machine4 40:00 5.34(7:29) 8.6(4:39)
  Total11 8:38:54 64.25(8:05) 103.39(5:01) 565
  [1-5]11 7:45:50
averages - sleep:7.8 rhr:40 weight:143.3lbs

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Monday Apr 1, 2013 #

8 AM

rowing machine (30abs,25hamballs) 10:00 [1] 2.1 km (4:46 / km)
rhr:41 slept:8.0 weight:143lbs

1 PM

Road bike 1:21:12 intensity: (9:05 @0) + (16:11 @1) + (48:57 @2) + (5:25 @3) + (54 @4) + (40 @5) 20.45 mi (3:58 / mi) +167m 3:52 / mi
ahr:112 max:187 shoes: Austro-Daimler Vent Noir

At 60F, how can I pass up a bike ride?

Sunday Mar 31, 2013 #

Event: CSU Urban adventure run!
 
8 AM

paved running 39:17 intensity: (11:56 @0) + (18:11 @1) + (3:13 @2) + (3:58 @3) + (1:59 @4) 3.08 mi (12:45 / mi) +12m 12:36 / mi
ahr:106 max:158 shoes: Asics 1140

Morning run with Jude to work up an appetite for Easter dinner.

Saturday Mar 30, 2013 #

Event: NEOC: Harold Parker State Forest
 
11 AM

paved running 3:06 [0] 0.14 mi (21:59 / mi) +7m 19:03 / mi
shoes: Inov8 OROC 350

orienteering 2:05:15 intensity: (1:07 @0) + (42:26 @1) + (59:37 @2) + (22:05 @3) 10.23 km (12:14 / km) +120m 11:34 / km
ahr:118 max:141 shoes: Inov8 OROC 350


Red - Splits

Friday Mar 29, 2013 #

12 PM

paved running warm up/down 17:21 intensity: (5:54 @0) + (1:07 @1) + (10:08 @2) + (12 @3) 1.16 mi (14:59 / mi) +6m 14:45 / mi
ahr:102 max:129 shoes: Asics 1150

paved running hills 1:03 intensity: (13 @1) + (8 @2) + (27 @3) + (15 @4) 0.14 mi (7:27 / mi) +14m 5:41 / mi
ahr:139 max:148 shoes: Asics 1150

paved running hills 2:53 intensity: (21 @1) + (1:09 @2) + (52 @3) + (31 @4) 0.27 mi (10:43 / mi) +19m 8:47 / mi
ahr:128 max:151 shoes: Asics 1150

paved running hills 1:06 intensity: (10 @1) + (10 @2) + (31 @3) + (15 @4) 0.13 mi (8:28 / mi) +13m 6:28 / mi
ahr:143 max:149 shoes: Asics 1150

paved running hills 1:02 intensity: (12 @1) + (11 @2) + (26 @3) + (13 @4) 0.13 mi (7:51 / mi) +11m 6:14 / mi
ahr:130 max:149 shoes: Asics 1150

paved running warm up/down 17:54 intensity: (5:59 @1) + (10:15 @2) + (1:40 @3) 1.7 mi (10:32 / mi) +25m 10:04 / mi
ahr:114 max:135 shoes: Asics 1150

Thursday Mar 28, 2013 #

9 AM

rowing machine (30abs,25hamb,) 10:00 [1] 2.1 km (4:46 / km)
rhr:41 slept:8.5 weight:144lbs

3 PM

paved running 36:23 intensity: (55 @0) + (10:23 @1) + (19:09 @2) + (4:59 @3) + (57 @4) 3.4 mi (10:42 / mi) +1m 10:41 / mi
ahr:115 max:157 shoes: Asics 1140

Wednesday Mar 27, 2013 #

8 AM

rowing machine (backplank) 10:00 [1] 2.2 km (4:33 / km)
rhr:41 slept:6.8

12 PM

paved running warm up/down 19:22 intensity: (39 @0) + (6:52 @1) + (6:53 @2) + (2:50 @3) + (2:08 @4) 1.77 mi (10:56 / mi) +11m 10:43 / mi
ahr:117 max:161 shoes: Asics 1150

track running intervals 5:09 intensity: (15 @1) + (17 @2) + (2:15 @3) + (2:22 @4) 0.76 mi (6:48 / mi) +1m 6:46 / mi
ahr:142 max:151 shoes: Asics 1150

track running warm up/down 3:37 intensity: (3:19 @0) + (18 @1) 0.07 mi (48:55 / mi)
ahr:78 max:100 shoes: Asics 1150

track running intervals 4:52 intensity: (11 @1) + (27 @2) + (32 @3) + (3:42 @4) 0.76 mi (6:24 / mi) +2m 6:21 / mi
ahr:145 max:157 shoes: Asics 1150

track running warm up/down 3:58 intensity: (3:12 @0) + (28 @1) + (18 @2) 0.07 mi (56:00 / mi)
ahr:85 max:131 shoes: Asics 1150

track running intervals 4:55 intensity: (14 @1) + (12 @2) + (46 @3) + (3:43 @4) 0.77 mi (6:21 / mi) +1m 6:19 / mi
ahr:145 max:151 shoes: Asics 1150

track running warm up/down 4:00 intensity: (3:02 @0) + (38 @1) + (19 @2) + (1 @3) 0.01 mi (9:45:13 / mi) +1m 6:42:20 / mi
ahr:87 max:132 shoes: Asics 1150

track running intervals 4:53 intensity: (10 @1) + (5 @2) + (22 @3) + (3:24 @4) + (52 @5) 0.77 mi (6:18 / mi) +1m 6:17 / mi
ahr:151 max:179 shoes: Asics 1150

track running warm up/down 4:47 intensity: (1:12 @0) + (3:09 @1) + (24 @2) + (2 @3) 0.06 mi (1:23:40 / mi) +1m 1:19:22 / mi
ahr:98 max:133 shoes: Asics 1150

track running intervals 4:54 intensity: (29 @1) + (9 @2) + (33 @3) + (3:43 @4) 0.75 mi (6:29 / mi) +1m 6:28 / mi
ahr:143 max:157 shoes: Asics 1150

track running warm up/down 3:03 intensity: (11 @0) + (2:52 @1) 0.06 mi (50:05 / mi)
ahr:97 max:105 shoes: Asics 1150

paved running warm up/down 29:55 intensity: (3 @0) + (7 @1) + (21 @2) + (7:27 @3) + (17:30 @4) + (4:27 @5) 2.59 mi (11:34 / mi) +12m 11:24 / mi
ahr:153 max:182 shoes: Asics 1150

Tuesday Mar 26, 2013 #

8 AM

rowing machine (30abs,25hamb) 10:00 [2] 2.2 km (4:33 / km)
rhr:37 slept:8.0 weight:143lbs

1 PM

Road bike 58:57 intensity: (9:23 @0) + (26:28 @1) + (20:06 @2) + (2:53 @3) + (7 @4) 13.49 mi (4:22 / mi) +139m 4:14 / mi
ahr:99 max:156 shoes: Ross Signature 290S

To the Newton garden. About half the brussell sprout plants were undamaged by the winter weather. So pulled one and added to the chard, onions, garlic, peppers, mushroom mix for dinner.

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