Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 20, 2016:

activity # timemileskm+m
  paved running4 2:39:39 12.66(12:37) 20.38(7:50) 273
  Road bike1 2:14:34 30.8(4:22) 49.57(2:43) 267
  orienteering1 1:59:23 5.28(22:37) 8.5(14:03) 19412c
  trail running2 1:42:40 10.82(9:29) 17.41(5:54) 469
  rowing machine5 50:00 7.11(7:02) 11.45(4:22)
  Exercises3 49:13 0.02 0.03 1
  Total12 10:15:29 66.69 107.33 120412c
averages - sleep:8.2 rhr:39 weight:142.9lbs

«»
2:39
0:00
» now
TuWeThFrSaSuMo

Monday Jun 20, 2016 #

Exercises (Ballista routine) 16:00 [3]

rowing machine 10:00 [3] 2.24 km (4:28 / km)

30jacknifes,30/30heeldrops.40hamballs,10pushups,2m/quad
10 AM

paved running 1:08:40 [1] 4.67 mi (14:42 / mi) +141m 13:27 / mi
ahr:130 max:145 shoes: Altra Instinct 1.5

With Jude, her HR. Some trail running.

Sunday Jun 19, 2016 #

Event: Harris Center
 
10 AM

orienteering race 1:59:23 [3] ***** 5.28 mi (22:37 / mi) +194m 20:18 / mi
ahr:107 max:133 12c shoes: Inov8 OROC 350

I was looking forward to running in this area again. Pretty disappointed to fare so badly. The first leg was really tough, no warmup, and jumped right into the tough rocky area. I actually went through Blue 15, which was Red 1 when coming back in the second time.
I have a lot of trouble visualizing the rock formations here, and figuring the size of boulders from the map. Takes me awhile to adjust.
Had to bail as Hill and I were due back for Fathers Day partying.

Blue - Splits

Saturday Jun 18, 2016 #

Event: Jukola 2016
 
7 AM

paved running 40:47 [2] 3.05 mi (13:22 / mi) +44m 12:48 / mi
shoes: Altra Instinct 1.5

Exercises (Ballista routine) 18:13 [1] 0.02 mi (18:05:49 / mi) +1m 15:16:09 / mi

Friday Jun 17, 2016 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:142.5lbs

33abs,45heeldrops,10pushups,2m/quad
12 PM

trail running (Skyline 1) 1:08:55 [4] 6.68 mi (10:19 / mi) +418m 8:38 / mi
ahr:129 max:149 shoes: Columbia Master Fly

Tough

Thursday Jun 16, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:143lbs

30jacknifes,30/30heeldrops,10/30hamballs,2m/quad
5 PM

paved running 20:22 [3] 2.09 mi (9:44 / mi) +49m 9:04 / mi
shoes: Altra Instinct 1.5

Wednesday Jun 15, 2016 #

8 AM

rowing machine 10:00 [3] 2.42 km (4:08 / km)
rhr:39 slept:8.0 weight:142lbs

30heeldrops

Exercises (Ballista routine) 15:00 [2]

Good for me, but I keep falling off the wagon.
11 AM

Road bike 2:14:34 [3] 30.8 mi (4:22 / mi) +267m 4:15 / mi
ahr:97 max:132 shoes: Ross Signature 290S

To IKEA to get our MidSommer Smorgasbord tickets.

Tuesday Jun 14, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.5 weight:144lbs

30jacknifes,40hamballs,60heeldrops,2m/quad
4 PM

paved running warm up/down 13:55 [3] 1.34 mi (10:23 / mi) +32m 9:40 / mi
ahr:115 max:144 shoes: Asics GT-1000

trail running tempo 33:45 [4] 4.14 mi (8:09 / mi) +51m 7:51 / mi
ahr:142 max:149 shoes: Asics GT-1000

paved running warm up/down 15:55 [3] 1.51 mi (10:33 / mi) +7m 10:24 / mi
ahr:119 max:141 shoes: Asics GT-1000

« Earlier | Later »