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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 6, 2015:

activity # timemileskm+m
  paved running4 3:09:37 17.27(10:59) 27.79(6:49) 792
  Road bike1 2:02:52 28.65(4:17) 46.11(2:40) 280
  orienteering1 1:46:55 5.41(19:45) 8.71(12:16) 241
  rowing machine5 57:05 6.01 9.67
  trail running1 38:03 3.51(10:51) 5.64(6:45) 137
  track running1 33:05 3.34(9:54) 5.38(6:09) 53
  Total11 9:07:37 64.19 103.3 1503
  [1-5]11 7:33:58
averages - sleep:7.8 rhr:39 weight:140.5lbs

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Saturday Jun 6, 2015 #

10 AM

Road bike 2:02:52 intensity: (1:11:03 @0) + (51:00 @1) + (49 @2) 28.65 mi (4:17 / mi) +280m 4:10 / mi
ahr:88 max:112 shoes: Austro-Daimler Vent Noir

with Jude

Friday Jun 5, 2015 #

rowing machine 10:00 [3] 2.17 km (4:36 / km)
rhr:36 slept:8.5 weight:141lbs

(138)
30abs,40hamballs,
11 AM

paved running 1:06:59 intensity: (2:47 @1) + (33:31 @2) + (29:42 @3) + (59 @4) 6.74 mi (9:56 / mi) +413m 8:21 / mi
ahr:127 max:158 shoes: Altra Instinct 1.5

Thursday Jun 4, 2015 #

rowing machine 13:30 [3] 3.0 km (4:30 / km)
slept:7.0 weight:140lbs

Looks like the ice cream diet is working, had lots last night at the Scooper Bowl!
(137)
33abs,40hamballs,30/40heeldrops
6 PM

paved running 12:20 intensity: (11:36 @1) + (44 @2) 1.2 mi (10:17 / mi) +30m 9:32 / mi
ahr:105 max:112 shoes: Altra Instinct 1.5

trail running 38:03 intensity: (17:23 @1) + (20:40 @2) 3.51 mi (10:51 / mi) +137m 9:41 / mi
ahr:110 max:128 shoes: Altra Instinct 1.5

paved running 15:48 intensity: (13 @0) + (14:09 @1) + (1:26 @2) 1.49 mi (10:37 / mi) +75m 9:11 / mi
ahr:103 max:114 shoes: Altra Instinct 1.5

Wednesday Jun 3, 2015 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:8.0

(139)
30abs,25hamball,30heeldrops1x1m.quads
3 PM

paved running warm up/down 19:43 intensity: (2:18 @1) + (15:15 @2) + (1:23 @3) + (47 @4) 1.9 mi (10:22 / mi) +43m 9:41 / mi
ahr:117 max:162 shoes: Asics 1150

track running intervals 33:05 intensity: (10:41 @1) + (9:14 @2) + (11:36 @3) + (1:34 @4) 3.34 mi (9:54 / mi) +53m 9:26 / mi
ahr:121 max:151 shoes: Asics 1150

4x(200,200,400)
Last set clockwise as right hamstring was getting tired.

paved running warm up/down 18:51 intensity: (33 @0) + (11:50 @1) + (6:28 @2) 1.7 mi (11:06 / mi) +87m 9:35 / mi
ahr:107 max:126 shoes: Asics 1150

Tuesday Jun 2, 2015 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)

(140)
33abs,10/40hamball,20/45heeldrops,1x1m.quadstretch

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

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