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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  paved running6 4:10:50 19.16(13:06) 30.83(8:08) 366
  trail running2 1:50:02 10.48(10:30) 16.86(6:32) 353
  Road bike1 1:29:39 19.96(4:29) 32.12(2:47) 340
  orienteering1 1:15:59 5.0(15:12) 8.05(9:27) 17220c
  rowing machine4 40:00 5.63(7:06) 9.06(4:25)
  Exercises1 15:00
  Total13 9:41:30 60.22 96.92 123120c
  [1-5]13 9:22:28
averages - sleep:7.8 rhr:41 weight:143.5lbs

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MoTuWeThFrSaSu

Sunday May 6, 2018 #

11 AM

orienteering race 1:15:59 intensity: (17 @0) + (1:00 @1) + (48 @2) + (1:13:19 @3) + (35 @4) 5.0 mi (15:12 / mi) +172m 13:44 / mi
ahr:124 max:140 20c shoes: Inov-8 OROC 340

Tried to maintain a steady pace.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship
 
Event: European Orienteering Championships 2018 & World Cup Round 1
 
3 PM

paved running 55:17 intensity: (43 @0) + (45:45 @1) + (7:45 @2) + (1:04 @3) 4.04 mi (13:40 / mi) +75m 12:56 / mi
ahr:94 max:111 shoes: Asics 1000-5

Friday May 4, 2018 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.5 weight:142.5lbs

33situps,15lifts,60heeldrops

Thursday May 3, 2018 #

Event: Middlebury Maple Run 1/2 marathon
 
11 AM

Road bike 1:29:39 intensity: (10:08 @0) + (19:06 @1) + (13:47 @2) + (45:50 @3) + (32 @4) + (16 @5) 19.96 mi (4:29 / mi) +340m 4:16 / mi
ahr:115 max:248 weight:142.5lbs shoes: Ross Signature 290S

To Trader Joe's, the long way.
3 PM

paved running 32:38 intensity: (24 @0) + (15:46 @1) + (11:25 @2) + (5:03 @3) 2.57 mi (12:42 / mi) +42m 12:05 / mi
ahr:100 max:123 shoes: Asics 1000-5

with Judy, in the rain, until we were finished.

Wednesday May 2, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:41 weight:142.5lbs

30abs,1m.backplank,2m1legstand,30/40heeldrops
11 AM

trail running 1:07:34 intensity: (5 @0) + (20 @1) + (44 @2) + (40:58 @3) + (23:46 @4) + (1:41 @5) 6.06 mi (11:09 / mi) +296m 9:41 / mi
ahr:131 max:146 shoes: Columbia Master Fly

3 PM

paved running 37:13 intensity: (17 @0) + (1:59 @1) + (2:09 @2) + (25:04 @3) + (1:41 @4) + (6:03 @5) 2.74 mi (13:35 / mi) +64m 12:40 / mi
ahr:122 max:160 shoes: Asics 1000-5

Tuesday May 1, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

15abs,15pushups,10/30heeldrops.1m.backplank
11 AM

paved running 18:35 intensity: (6:47 @0) + (25 @1) + (1:44 @2) + (9:39 @3) 1.67 mi (11:08 / mi) +44m 10:17 / mi
ahr:112 max:131 shoes: Asics 1000-5

trail running 42:28 intensity: (1 @0) + (36 @2) + (39:38 @3) + (2:13 @4) 4.41 mi (9:37 / mi) +57m 9:15 / mi
ahr:127 max:142 shoes: Asics 1000-5

paved running 14:32 intensity: (1 @0) + (12 @2) + (14:19 @3) 1.37 mi (10:36 / mi) +1m 10:35 / mi
ahr:113 max:136 shoes: Asics 1000-5

2 PM

paved running 55:14 intensity: (19 @0) + (22:57 @1) + (28:20 @2) + (3:38 @3) 4.04 mi (13:40 / mi) +75m 12:55 / mi
ahr:100 max:112 shoes: Altra Instinct 1.5

Monday Apr 30, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:146.5lbs

2x15pushups,2x20situps,40hamballs,65heeldrops

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 37:21 [1] 2.72 mi (13:44 / mi) +65m 12:47 / mi
shoes: Asics 1000-5

with Judy

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