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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 4, 2015:

activity # timemileskm+m
  orienteering2 3:44:59 12.79(17:36) 20.58(10:56) 860
  paved running4 2:23:58 13.73(10:29) 22.09(6:31) 245
  trail running3 54:11 5.1(10:37) 8.21(6:36) 204
  rowing machine5 50:00 6.82(7:20) 10.97(4:33)
  track running1 27:44 2.88(9:38) 4.63(5:59)
  Total11 8:20:52 41.31(12:08) 66.48(7:32) 1309
  [1-5]11 8:05:17
averages - sleep:7.9 rhr:39 weight:143.7lbs

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Monday May 4, 2015 #

rowing machine 10:00 [2] 2.0 km (5:00 / km)
rhr:40 slept:8.0

25abs,30hamball,
Ergcomputer dead.
7 PM

paved running 22:21 intensity: (56 @0) + (17:04 @1) + (4:16 @2) + (5 @3) 2.15 mi (10:23 / mi) +46m 9:44 / mi
ahr:106 max:130 shoes: Asics 1150

Sunday May 3, 2015 #

Event: NEOC: Hammond Pond
 
9 AM

trail running warm up/down 11:58 intensity: (4 @0) + (1:30 @1) + (5:51 @2) + (34 @3) + (3:59 @4) 0.82 mi (14:41 / mi) +99m 10:39 / mi
ahr:130 max:163 shoes: Inov-8 OROC 340

orienteering race 1:30:25 intensity: (22 @0) + (7:40 @1) + (55:31 @2) + (26:38 @3) + (14 @4) 5.01 mi (18:03 / mi) +410m 14:23 / mi
ahr:124 max:148 shoes: Inov-8 OROC 340


Red day 2 - Splits

Saturday May 2, 2015 #

Event: West Point A-Meet
 
10 AM

trail running warm up/down 17:52 intensity: (5:32 @0) + (3:17 @1) + (8:36 @2) + (21 @3) + (6 @4) 1.05 mi (16:58 / mi) +76m 13:51 / mi
ahr:105 max:152 shoes: Inov-8 OROC 340

orienteering race 2:14:34 intensity: (2:02 @0) + (4:08 @1) + (1:24:31 @2) + (43:53 @3) 7.78 mi (17:18 / mi) +450m 14:40 / mi
ahr:125 max:146 shoes: Inov-8 OROC 340


Red Day 1 - Splits

Friday May 1, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:37 weight:143lbs

33abs,40hambs,heel drops,quads

Thursday Apr 30, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:7.5 weight:144lbs

3 PM

paved running warm up/down 14:35 intensity: (51 @0) + (7:44 @1) + (4:05 @2) + (1:55 @3) 1.57 mi (9:18 / mi) +32m 8:45 / mi
ahr:110 max:133 shoes: Altra Instinct 1.5

trail running tempo 24:21 intensity: (9 @1) + (4:06 @2) + (20:06 @3) 3.23 mi (7:32 / mi) +29m 7:19 / mi
ahr:136 max:145 shoes: Altra Instinct 1.5

paved running warm up/down 15:04 intensity: (20 @0) + (9:21 @1) + (5:21 @2) + (2 @3) 1.49 mi (10:07 / mi) +11m 9:54 / mi
ahr:109 max:132 shoes: Altra Instinct 1.5

Wednesday Apr 29, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:144lbs

15abs,20hamballs,30heeldrop,1m/quadstretch
1 PM

paved running warm up/down 20:33 intensity: (56 @0) + (12:44 @1) + (6:53 @2) 1.96 mi (10:29 / mi) +43m 9:49 / mi
ahr:105 max:123 shoes: Altra Instinct 1.5

track running intervals 27:44 intensity: (48 @0) + (9:04 @1) + (7:46 @2) + (9:31 @3) + (35 @4) 2.88 mi (9:38 / mi)
ahr:121 max:149 shoes: Altra Instinct 1.5

paved running warm up/down 18:14 intensity: (13 @0) + (16:35 @1) + (1:26 @2) 1.63 mi (11:10 / mi) +18m 10:48 / mi
ahr:102 max:115 shoes: Altra Instinct 1.5

Tuesday Apr 28, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:8.5

(142)
5 PM

paved running 53:11 intensity: (3:31 @0) + (48:25 @1) + (1:15 @2) 4.93 mi (10:48 / mi) +95m 10:11 / mi
ahr:101 max:113 shoes: Altra Instinct 1.5

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