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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 12, 2015:

activity # timemileskm+m
  trail running3 4:01:23 18.25(13:13) 29.38(8:13) 574
  orienteering2 3:21:45 9.78(20:38) 15.74(12:49) 46135c
  Road bike1 2:24:35 30.05(4:49) 48.36(2:59) 452
  paved running1 32:01 3.05(10:30) 4.91(6:32) 44
  rowing machine3 30:00 4.14(7:15) 6.66(4:30)
  Total9 10:49:44 65.27(9:57) 105.04(6:11) 153135c
  [1-5]9 10:16:21
averages - sleep:8.2 rhr:38 weight:139.3lbs

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Monday Oct 12, 2015 #

11 AM

Road bike 2:24:35 [2] 30.05 mi (4:49 / mi) +452m 4:36 / mi
shoes: Austro-Daimler Vent Noir

Starting in Dover, with Hillary and Judy.
Warm autumn weather of 70F.

Sunday Oct 11, 2015 #

10 AM

trail running warm up/down 10:49 intensity: (8:10 @0) + (2:39 @1) 0.83 mi (13:01 / mi) +71m 10:17 / mi
ahr:98 max:118 shoes: Inov-8 OROC 340

orienteering race 1:37:41 intensity: (2:03 @0) + (1:25:53 @1) + (9:45 @2) ***** 4.83 mi (20:12 / mi) +205m 17:51 / mi
ahr:119 max:152 17c shoes: Inov-8 OROC 340

Saturday Oct 10, 2015 #

10 AM

orienteering race 1:44:04 intensity: (15:55 @0) + (1:18:43 @1) + (9:26 @2) ***** 4.95 mi (21:02 / mi) +256m 18:07 / mi
ahr:112 max:142 18c shoes: Inov-8 OROC 340

Friday Oct 9, 2015 #

11 AM

paved running 32:01 intensity: (6:02 @0) + (2:40 @1) + (12:31 @2) + (10:48 @3) 3.05 mi (10:30 / mi) +44m 10:03 / mi
ahr:98 max:121 shoes: Altra Instinct 1.5

easy

Thursday Oct 8, 2015 #

rowing machine 10:00 [3] 2.15 km (4:39 / km)
rhr:38 slept:8.5 weight:138.5lbs

backplank,60heeldrops,1mquad

Wednesday Oct 7, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:139.5lbs

30situps,10lifts,15/30hamballs,50heeldrops
4 PM

trail running tempo 51:21 intensity: (21 @0) + (4:47 @1) + (46:13 @2) 6.09 mi (8:26 / mi) +119m 7:57 / mi
ahr:139 max:146 shoes: Columbia Master Fly

Got in a threshold run before dark on the route Sam and I did a few years ago.

trail running 1:13:01 [1] 3.65 mi (20:00 / mi) +116m 18:12 / mi
ahr:84 max:115 shoes: Columbia Master Fly

Another afternoon putting up TARC signs with Chris.

Tuesday Oct 6, 2015 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.5 weight:140lbs

30abs,10lifts,side&back planks, 50heeldrops,1min/quad stretch
3 PM

trail running 41:43 intensity: (52 @0) + (26:11 @1) + (14:40 @2) 4.04 mi (10:20 / mi) +140m 9:19 / mi
ahr:123 max:145 shoes: Columbia Master Fly

trail running 1:04:29 [1] 3.64 mi (17:43 / mi) +128m 15:58 / mi
ahr:84 max:117 shoes: Columbia Master Fly

putting up signs with C3 for the TARC 100 miler this weekend.
Gonna be a long tough one again this year, especially for the newbies.

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