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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 28, 2018:

activity # timemileskm+m
  orienteering2 3:20:07 11.43(17:31) 18.39(10:53) 77610 /26c38%
  paved running3 2:15:09 9.73(13:53) 15.66(8:38) 206
  Road bike1 1:27:15 21.22(4:07) 34.15(2:33) 424
  rowing machine4 40:00 5.7(7:01) 9.18(4:21)
  Total10 7:42:31 48.08(9:37) 77.38(5:59) 140610 /26c38%
  [1-5]10 7:34:53
averages - sleep:8.2 rhr:39 weight:145lbs

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SuMoTuWeThFrSa

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs
 
11 AM

orienteering 1:24:10 intensity: (17 @0) + (10 @1) + (1:15 @2) + (44:30 @3) + (31:37 @4) + (6:21 @5) 4.88 mi (17:15 / mi) +420m 13:36 / mi
ahr:133 max:165 spiked:10/12c shoes: Icebug OLX

Really nice weather after setting up tents yesterday in the rain.
Navigation going fine until on the way to 9, with Meg just ahead and some oghers around, I thought we had passed the big cliffs and could not locate the big re entrant on the map. Circled in the area trying to figure out where I was, Balter went by, and I just figured I'd go north and see what I could find. Ran right into the narrow cliff sided re entrant I had been looking for to early and went right on. A bit of getting off on 12 as I mistook 1 cliff for another and turned north instead of south.
Kept to a jog in the chute despite the juniors tearing past.
Hamstring seems fine but exercising caution never the less.

RedY1 Day 1 - Splits

Thursday Apr 26, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.5 weight:144lbs

35situps,25pushups,65heeldrops,40hamballs
3 PM

paved running 26:04 intensity: (39 @0) + (21:39 @1) + (2:51 @2) + (55 @3) 1.83 mi (14:12 / mi) +56m 12:59 / mi
ahr:94 max:112

Wednesday Apr 25, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:145.5lbs

15situps,40hamballs,60heeldrops,2m./1legstand

Tuesday Apr 24, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:7.0

30abs,15lifts,40hamballs,2m/1legstand
12 PM

Road bike 1:27:15 intensity: (5:04 @0) + (20:13 @1) + (19:59 @2) + (40:05 @3) + (1:06 @4) + (48 @5) 21.22 mi (4:07 / mi) +424m 3:52 / mi
ahr:108 max:213 shoes: Austro-Daimler Vent Noir

3 PM

paved running 53:41 intensity: (19 @0) + (30:12 @1) + (17:17 @2) + (5:53 @3) 3.87 mi (13:52 / mi) +75m 13:05 / mi
ahr:99 max:118 shoes: Altra Instinct 1.5

with Judy

Monday Apr 23, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:9.0 weight:145.5lbs

35situps,25pushups,60heeldrops,40hamballs,30sbackplank
11 AM

paved running 55:24 intensity: (1:19 @0) + (46:58 @1) + (6:08 @2) + (59 @3) 4.03 mi (13:45 / mi) +75m 13:00 / mi
ahr:93 max:112 shoes: Altra Instinct 1.5

Sunday Apr 22, 2018 #

10 AM

orienteering race 1:55:57 intensity: (2:25 @1) + (6:47 @2) + (1:45:28 @3) + (1:17 @4) 6.55 mi (17:42 / mi) +356m 15:09 / mi
ahr:120 max:143 14c shoes: Icebug OLX


Day 2 - Lake Welch - Red - Splits

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