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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 22, 2016:

activity # timemileskm+m
  orienteering3 2:28:30 10.03(14:48) 16.15(9:12) 36638c
  trail running2 1:34:27 10.06(9:23) 16.19(5:50) 446
  paved running3 1:22:13 8.13(10:06) 13.09(6:17) 64
  rowing machine4 40:00 5.72(6:59) 9.21(4:21)
  Total11 6:05:10 33.95(10:45) 54.64(6:41) 87638c
averages - sleep:7.4 rhr:42 weight:144.3lbs

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Friday Apr 22, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:7.0

30jacknifes,30/30heeldrops,1mbackplank
1 PM

paved running 21:12 [3] 2.23 mi (9:31 / mi) +12m 9:22 / mi
shoes: Altra Instinct 1.5

Thursday Apr 21, 2016 #

Event: CSU North Point Park
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.5 weight:143lbs

30abs,1m.backplank,30/30heeldrops,2m/quadstretch
5 PM

paved running 27:44 [3] 2.76 mi (10:02 / mi) +25m 9:46 / mi
ahr:112 max:122 shoes: Altra Instinct 1.5

Wednesday Apr 20, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:145lbs

30jacknifes,backplank,30/40heeldrops,2m/quad
3 PM

paved running warm up/down 16:56 [3] 1.65 mi (10:16 / mi) +13m 10:01 / mi
ahr:133 max:173

trail running tempo 27:49 [4] 3.41 mi (8:09 / mi) +42m 7:51 / mi
ahr:141 max:153

paved running warm up/down 16:21 [3] 1.5 mi (10:56 / mi) +14m 10:37 / mi
ahr:137 max:166

Tuesday Apr 19, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:145lbs

backplank,40/40heeldrops,2m/quad
12 PM

trail running (Skyline One) 1:06:38 [4] 6.65 mi (10:01 / mi) +404m 8:26 / mi
ahr:134 max:152 shoes: Saucony Kinvara TR

Back to the Skyline, and it was better than expected.

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

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