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

Training Log Archive: coach

In the 7 days ending Mar 25, 2017:

activity # timemileskm+m
  paved running7 6:26:53 34.57(11:11) 55.63(6:57) 456
  orienteering1 1:14:02 3.9(18:59) 6.28(11:48) 13111c
  rowing machine5 50:00 5.7 9.17
  Exercises1 15:00
  Total14 8:45:55 44.17 71.08 58711c
  [1-5]14 8:08:44
averages - sleep:8.3 rhr:40 weight:139.7lbs

«»
2:09
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 25, 2017 #

11 AM

paved running 1:05:23 [1] 4.51 mi (14:31 / mi) +53m 14:00 / mi
shoes: Altra Instinct 1.5

with Jude

Friday Mar 24, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:6.0 weight:139lbs

40jacknifes,2m/quad,20lifts,50heeldrops
3 PM

paved running 54:00 intensity: (24:58 @1) + (23:29 @2) + (3:24 @3) + (2:09 @4) 5.16 mi (10:28 / mi) +60m 10:06 / mi
ahr:116 max:160 shoes: Altra Instinct 1.5

Thursday Mar 23, 2017 #

rowing machine 10:00 [3]
slept:8.5 weight:140lbs

30abs,20/20hanballs,2m/quad,40heeldrops
3 PM

paved running tempo 59:59 intensity: (3:36 @1) + (23:22 @2) + (28:23 @3) + (4:38 @4) 6.52 mi (9:12 / mi) +98m 8:48 / mi
ahr:132 max:161 shoes: Asics GT-1000

4x Stonea Lea at T pace after a good warmup with JWOC 2000...

Wednesday Mar 22, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:140lbs

40jacknifes,30pushups,1mbackplank,2m/quad
1 PM

paved running 58:29 intensity: (23:39 @1) + (33:41 @2) + (1:09 @3) 5.69 mi (10:17 / mi) +102m 9:44 / mi
ahr:111 max:136 shoes: Altra Instinct 1.5

35F, but very windy. Heard the frogs at Meadowbrook, not sure if they realize it's not really spring yet.

Tuesday Mar 21, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:39 weight:139lbs

35jacknifes,20lifts,30/30hamballs,30/30heeldrops,1m/quad
1 PM

orienteering 1:14:02 intensity: (48:09 @1) + (23:18 @2) + (2:27 @3) + (8 @4) *** 6.28 km (11:48 / km) +131m 10:41 / km
ahr:105 max:155 11c shoes: Icebug OLX

Monday Mar 20, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:140.5lbs

35jacknifes,25pushups,20/20hamballs
11 AM

paved running 58:31 intensity: (37:11 @0) + (13:15 @1) + (2:33 @2) + (1:49 @3) + (3:43 @4) 4.04 mi (14:29 / mi) +75m 13:42 / mi
ahr:99 max:157 shoes: Altra Instinct 1.5

with Jude
1 PM

paved running long 1:00:31 intensity: (22 @1) + (13:37 @2) + (42:19 @3) + (2:48 @4) + (1:25 @5) 6.56 mi (9:14 / mi) +68m 8:56 / mi
ahr:134 max:185 shoes: Asics GT-1000

Beautiful bright blue day, 46F. Left kneecap not bothering, feeling good.

Sunday Mar 19, 2017 #

paved running 30:00 [1] 2.1 mi (14:17 / mi)
slept:9.0 shoes: Altra Instinct 1.5

with Jude, Once the sun came out, we were happy.
5 PM

Exercises (Ballista routine) 15:00 [3]

« Earlier | Later »