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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 18, 2016:

activity # timemileskm+m
  orienteering3 2:28:30 10.03(14:48) 16.15(9:12) 36638c
  paved running3 1:59:06 11.83(10:04) 19.05(6:15) 215
  rowing machine4 40:00 5.67(7:04) 9.12(4:23)
  Total10 5:07:36 27.53(11:10) 44.31(6:57) 58138c
averages - sleep:7.9 weight:144lbs

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Sunday Apr 17, 2016 #

9 AM

orienteering race 1:10:49 [3] 5.05 mi (14:02 / mi) +164m 12:45 / mi
ahr:127 max:146 shoes: Inov-8 OROC 340

I was certainly a bit tired form yesterday. Slow on the first control and ran past it by about 50 meters, then a brain fade on the first longish leg had me run a few hundred extra meters, and then misread the map at the end and bobbled around a bit.
Had not taped my shoe laces so they came untied on the way to 15, and ran in with one untied.

Classic Red - Splits

Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock
 
9 AM

orienteering race 33:30 [3] 2.04 mi (16:24 / mi) +90m 14:25 / mi
ahr:129 max:174 18c shoes: Inov-8 OROC 340

1 PM

orienteering race 44:11 [4] 2.94 mi (15:00 / mi) +112m 13:25 / mi
ahr:138 max:154 20c shoes: Inov-8 OROC 340


Middle Prelim Red - Splits

Middle Final Red - Splits

Friday Apr 15, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0

60heeldrops,2m/quad
11 AM

paved running 43:03 [3] 4.24 mi (10:09 / mi) +98m 9:28 / mi
ahr:123 max:161 shoes: Asics GT-1000

Thursday Apr 14, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:142.5lbs

25jackknifes, 50 heeldrops with weight, 2m/quad, very short backplank
4 PM

paved running 53:16 [3] 5.47 mi (9:45 / mi) +110m 9:10 / mi
ahr:121 max:149 shoes: Altra Instinct 1.5

Wednesday Apr 13, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:144.5lbs

30situps,40/30heeldrops,2m/quad

Tuesday Apr 12, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:145lbs

25jacknifes,20hamballs,40heeldrops,2m/quad
5 PM

paved running 22:47 [3] 2.12 mi (10:44 / mi) +7m 10:37 / mi
shoes: Altra Instinct 1.5

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