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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 19, 2018:

activity # timemileskm+m
  paved running5 4:29:05 19.19(14:01) 30.89(8:43) 381
  orienteering2 3:23:41 14.57(13:58) 23.46(8:41) 75141c
  Road bike1 1:19:31 17.44(4:34) 28.07(2:50) 201
  trail running1 1:11:58 6.61(10:53) 10.64(6:46) 371
  rowing machine4 40:00 5.6(7:08) 9.02(4:26)
  Total13 11:04:15 63.42(10:28) 102.07(6:30) 170441c
  [1-5]13 10:41:01
averages - sleep:7.9 rhr:39 weight:144.3lbs

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Saturday May 19, 2018 #

Event: UNO Wolfeboro O'Ringen
 
11 AM

paved running 1:03:17 intensity: (6:29 @0) + (50:47 @1) + (4:09 @2) + (1:52 @3) 4.24 mi (14:55 / mi) +80m 14:06 / mi
ahr:89 max:110 shoes: Altra Instinct 1.5

with Judy. Some really nice red near the top of the hill.

Friday May 18, 2018 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.5 weight:144.5lbs

20situps,50heeldrops,40hamballs,1m.backplank
4 PM

paved running 56:09 [1] 4.09 mi (13:44 / mi) +78m 12:58 / mi
shoes: Asics 1000-5

with Judy

Thursday May 17, 2018 #

12 PM

orienteering 41:27 intensity: (3:08 @1) + (35 @2) + (20:33 @3) + (11:35 @4) + (5:36 @5) 3.36 mi (12:20 / mi) +176m 10:37 / mi
ahr:131 max:154 10c shoes: Inov8 OROC 350

1991 NE realys, blue

orienteering 29:14 intensity: (5 @2) + (11:42 @3) + (15:05 @4) + (2:22 @5) 2.64 mi (11:04 / mi) +95m 9:58 / mi
ahr:137 max:147 7c shoes: Inov8 OROC 350

1991 NE relays, green

Wednesday May 16, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:40 slept:7.5 weight:144lbs

30abs,22pushups,40hamballs,30/30heeldrops,2m.1legstand
1 PM

Road bike 1:19:31 intensity: (15:29 @0) + (41:33 @1) + (15:09 @2) + (7:00 @3) + (4 @4) + (16 @5) 17.44 mi (4:34 / mi) +201m 4:24 / mi
ahr:93 max:175 shoes: Ross Signature 290S

4 PM

paved running 56:33 [1] 4.07 mi (13:53 / mi) +74m 13:08 / mi
shoes: Asics 1000-5

Tuesday May 15, 2018 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:38 slept:9.3 weight:144.5lbs

12 PM

trail running 1:11:58 intensity: (2 @0) + (19 @1) + (14 @2) + (34:14 @3) + (20:16 @4) + (16:53 @5) 6.61 mi (10:53 / mi) +371m 9:16 / mi
ahr:136 max:152 shoes: Columbia Master Fly

Amazingly hard.
4 PM

paved running 38:10 intensity: (15 @0) + (4:45 @1) + (15:07 @2) + (15:44 @3) + (37 @4) + (1:42 @5) 2.75 mi (13:54 / mi) +59m 13:01 / mi
ahr:108 max:157 shoes: Asics 1000-5

Monday May 14, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.2

2x20situps,2x15pushups,1m.backplank,30/30heeldrops
11 AM

paved running 54:56 intensity: (59 @0) + (45:42 @1) + (7:36 @2) + (39 @3) 4.04 mi (13:36 / mi) +90m 12:43 / mi
ahr:94 max:110 shoes: Altra Instinct 1.5

with Judy

Sunday May 13, 2018 #

Event: 2018 Billygoat XL
 

orienteering race 2:13:00 [4] *** 13.8 km (9:38 / km) +480m 8:13 / km
24c shoes: Icebug OLX


Billy Goat - Splits

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