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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 30, 2015:

activity # timemileskm+m
  orienteering2 3:53:05 12.76(18:16) 20.53(11:21) 625
  paved running3 2:43:03 14.07(11:35) 22.65(7:12) 306
  Road bike1 1:23:43 18.38(4:33) 29.58(2:50) 176
  trail running2 1:20:00 7.32(10:56) 11.78(6:47) 426
  rowing machine4 51:59 6.92(7:31) 11.13(4:40)
  track running1 28:30 2.83(10:04) 4.55(6:15) 53
  Total11 10:40:20 62.28(10:17) 100.23(6:23) 1586
  [1-5]11 10:25:44
averages - sleep:7.7 rhr:40 weight:145lbs

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Saturday May 30, 2015 #

Event: UNO meet - Pawtuckaway SP
 
10 AM

orienteering race 2:33:34 intensity: (6:44 @0) + (33:09 @1) + (1:45:51 @2) + (7:50 @3) 7.48 mi (20:32 / mi) +258m 18:33 / mi
ahr:115 max:136 shoes: Inov8 OROC 350

Hard to navigate 'tuckaway without magnifiers.
4 PM

paved running 50:49 intensity: (3:07 @0) + (46:59 @1) + (43 @2) 4.08 mi (12:27 / mi) +112m 11:29 / mi
ahr:100 max:113 shoes: Asics 1150

with Jude and Hill

Friday May 29, 2015 #

rowing machine 13:51 [3] 3.0 km (4:37 / km)
slept:8.0 weight:144lbs

33abs,40hamb,20/40heeldrops, 1x1mquads

Thursday May 28, 2015 #

rowing machine 10:00 [2] 2.13 km (4:42 / km)
slept:7.5

15 abs, 20hamballs, 45 heeldrops
12 PM

trail running 1:12:05 intensity: (22 @0) + (1:38 @1) + (54:05 @2) + (16:00 @3) 6.68 mi (10:47 / mi) +410m 9:04 / mi
ahr:124 max:143 shoes: Columbia Master Fly

Hardest run on the Skyline 1 course, and the longest in a long time.
Struggled to plant beans and cook supper over the afternoon, had to just lay down once. Reminded me of my days of HS track and Thursdays at Polaroid in Cambridge.

Wednesday May 27, 2015 #

rowing machine 14:18 [2] 3.0 km (4:46 / km)
weight:145lbs

30abs,40hamballs,
4 PM

paved running 1:06:44 intensity: (1:46 @0) + (43:36 @1) + (21:22 @2) 6.03 mi (11:04 / mi) +108m 10:29 / mi
ahr:108 max:124 shoes: Altra Instinct 1.5

Tuesday May 26, 2015 #

rowing machine 13:50 [3] 3.0 km (4:37 / km)
rhr:40 slept:7.5 weight:146lbs

30abs,40hamballs, 40 toes, 2x1m.quads
11 AM

paved running 24:09 intensity: (1:25 @0) + (14:51 @1) + (7:46 @2) + (7 @3) 2.21 mi (10:56 / mi) +44m 10:17 / mi
ahr:104 max:132 shoes: Asics 1150

Around the long way to the track as the trail was over run with a dog herd.

track running intervals 28:30 intensity: (9:12 @1) + (9:38 @2) + (8:30 @3) + (1:10 @4) 2.83 mi (10:04 / mi) +53m 9:31 / mi
ahr:120 max:151 shoes: Asics 1150

3x(200,200,400)
Missed timing the second one, got distracted moving the field hockey goals off the inside lane.
Calf getting tired for the last one, but hung in there.

paved running 21:21 intensity: (1:01 @0) + (10:24 @1) + (9:56 @2) 1.75 mi (12:10 / mi) +42m 11:19 / mi
ahr:108 max:123 shoes: Asics 1150

Monday May 25, 2015 #

9 AM

Road bike 1:23:43 [2] 18.38 mi (4:33 / mi) +176m 4:25 / mi
shoes: Austro-Daimler Vent Noir

Sunday May 24, 2015 #

Event: WCOC Pond Mountain
 
11 AM

trail running warm up/down 7:55 intensity: (11 @0) + (2:13 @1) + (5:31 @2) 0.64 mi (12:20 / mi) +16m 11:27 / mi
ahr:112 max:129 shoes: Inov8 OROC 350

orienteering race 1:19:31 intensity: (48 @1) + (20:36 @2) + (50:59 @3) + (7:08 @4) 5.28 mi (15:04 / mi) +367m 12:23 / mi
ahr:135 max:152 shoes: Inov8 OROC 350

The woods were wonderful, the course very good, but I couldnt stay on course and over ran two controls, and wandered up the hill seeking a distinct trail, then easily found the indistinct one.
Not doing well with the thumb compass so far.

Red - Splits

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