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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  orienteering5 7:17:26 28.77(15:12) 46.3(9:27) 1612
  rowing machine4 35:00 4.94(7:05) 7.95(4:24)
  Exercises2 30:00
  Total9 8:22:26 33.71 54.26 1612
  [1-5]9 8:07:09
averages - sleep:7.5 rhr:41 weight:142lbs

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Saturday Nov 18, 2017 #

2 PM

orienteering 1:03:54 [2] 5.04 mi (12:41 / mi) +216m 11:11 / mi
shoes: Inov-8 OROC 340

Hanging west controls

Friday Nov 17, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39

Exercises (Ballista routine) 15:00 [3]

10 AM

orienteering 2:13:26 intensity: (4:10 @0) + (15:43 @1) + (6:05 @2) + (1:43:16 @3) + (2:42 @4) + (1:30 @5) 8.34 mi (16:00 / mi) +486m 13:33 / mi
ahr:117 max:160

Putting out the controls.

Wednesday Nov 15, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:43 slept:7.0 weight:142lbs

35jacknifes,20pushups,1m.backplank,40heeldrops,2m./quad
1 PM

orienteering 50:41 [2] 4.06 mi (12:29 / mi) +343m 9:53 / mi
shoes: Columbia Master Fly

Finding some new control locations, since I decided to shorten the course. The area at the very south of the east map is quite technical in places, massive amounts of rock it some places, and I realized it would add quite a bit of time on the course, so I moved the controls further north.
Also checked out control location 3, which I had picked off Ian's 2011 course, figuring it would be fine. Upon checking the area, I realized it was close to an unmapped trail, and the vegetation was mapped incorrectly, just moved it north about 100 meters to a boulder, in some green :)

Tuesday Nov 14, 2017 #

rowing machine 5:00 [3] 1.13 km (4:27 / km)

Exercises (Ballista routine) 15:00 [3]

12 PM

orienteering 1:38:42 intensity: (11:07 @0) + (15:18 @1) + (6:12 @2) + (55:08 @3) + (5:48 @4) + (5:09 @5) 5.69 mi (17:21 / mi) +245m 15:18 / mi
ahr:114 max:172 shoes: Columbia Master Fly

Running through the course, checking routes and locations of the controls on the west map. Actually put out streamers.

Monday Nov 13, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

35situps,40hamballs,20lifts,60heeldrops

Sunday Nov 12, 2017 #

10 AM

orienteering race 1:30:43 [3] 5.64 mi (16:05 / mi) +322m 13:40 / mi
shoes: Inov8 OROC 350

Rocky Woods, chilly.

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