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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 19, 2015:

activity # timemileskm+m
  orienteering1 5:07:01 20.27(15:09) 32.63(9:25) 1048
  Road bike1 2:21:50 26.8(5:18) 43.13(3:17) 191
  trail running2 1:45:26 10.9(9:41) 17.54(6:01) 468
  rowing machine5 50:00 7.03(7:07) 11.32(4:25)
  paved running1 40:44 4.15(9:48) 6.68(6:06) 76
  Total9 10:45:01 69.15(9:20) 111.29(5:48) 1782
  [1-5]9 10:44:40
averages - sleep:7.2 rhr:37 weight:140lbs

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Monday Oct 19, 2015 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)

30situps,8 lifts

Sunday Oct 18, 2015 #

Event: Hudson Highlander XVIII
 
8 AM

orienteering race (HH) 5:07:01 [3] 20.27 mi (15:09 / mi) +1048m 13:03 / mi
slept:6.0 shoes: Salamon SpeedCross 3


HL - Splits

Friday Oct 16, 2015 #

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

30situps,backplank,45/40heeldrops,1m/quad
4 PM

paved running 40:44 intensity: (7:15 @1) + (15:30 @2) + (2:01 @3) + (15:54 @4) + (4 @5) 4.15 mi (9:48 / mi) +76m 9:17 / mi
ahr:115 max:146 shoes: Asics 1150

Three loops of Stoneey Lea at T pace.

trail running 40:43 intensity: (21 @0) + (9:35 @1) + (10:58 @2) + (5:37 @3) + (13:13 @4) + (59 @5) 4.15 mi (9:48 / mi) +56m 9:25 / mi
ahr:116 max:146

Thursday Oct 15, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:7.0 weight:139lbs

30abs,45hamballs,30/30heeldrops,15lifts,1m/quadstretch

Wednesday Oct 14, 2015 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5 weight:141lbs

30abs,50heeldrops,1m./quadstretch
12 PM

trail running (Skyline one) 1:04:43 intensity: (10:58 @1) + (53:45 @2) 6.74 mi (9:36 / mi) +412m 8:04 / mi
ahr:136 max:150 weight:138.5lbs shoes: Columbia Master Fly

Last hard run before the HH, and was trying to get under 66 minutes (to run my age). Did a little warm up around the parking lot and then set off, inspired by Anne Marie Hausketh Norberg's tough workouts which I had heard about. Have no idea why she popped into my mind, but several times along the way I asked myself whether I was working as hard as she might be.
Encountered one woman and well behaved dog, and a snake, otherwise I had the trail to myself.
C • Nice going.. 2

Tuesday Oct 13, 2015 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.7 weight:141.5lbs

30situps,back&sideplanks,30/30heeldrops
2 PM

Road bike 1:03:25 [2] 13.4 mi (4:44 / mi) +98m 4:38 / mi
shoes: Ross Signature 290S

Newton Garden for some swiss chard and Trader Joes for salsa and frozen blueberries.

Road bike 1:18:25 [3] 13.4 mi (5:51 / mi) +93m 5:44 / mi

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