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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 1, 2015:

activity # timemileskm+m
  orienteering2 4:20:29 12.89(20:12) 20.75(12:33) 499
  paved running4 3:38:59 18.31(11:57) 29.47(7:26) 450
  trail running1 1:12:05 6.68(10:47) 10.75(6:42) 410
  rowing machine5 1:05:34 6.92 11.13
  track running1 28:30 2.83(10:04) 4.55(6:15) 53
  Total12 10:45:37 47.63 76.66 1412
  [1-5]12 10:09:22
averages - sleep:7.7 rhr:40 weight:145lbs

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Monday Jun 1, 2015 #

rowing machine 13:35 [2]

10 AM

paved running 55:56 [1] 4.24 mi (13:11 / mi) +144m 11:56 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday May 31, 2015 #

Event: NEOC: Lincoln Woods
 
10 AM

orienteering 1:46:55 intensity: (21:50 @0) + (31:54 @1) + (52:23 @2) + (48 @3) 5.41 mi (19:45 / mi) +241m 17:21 / mi
ahr:105 max:140

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

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