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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 10, 2018:

activity # timemileskm+m
  orienteering3 3:33:52 10.89(19:38) 17.52(12:12) 48633c
  Road bike2 2:21:59 33.79(4:12) 54.37(2:37) 703
  paved running2 1:34:44 7.34(12:54) 11.81(8:01) 183
  rowing machine5 50:00 6.99(7:09) 11.25(4:27)
  trail running1 49:15 4.45(11:04) 7.16(6:53) 119
  Exercises1 15:00
  Total12 9:24:50 63.45 102.11 149133c
  [1-5]12 9:12:47
averages - sleep:8.4 rhr:38 weight:147.2lbs

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Monday Sep 10, 2018 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0 weight:147lbs

30situps,20pushups,50heeldrops,2m/1legstand,40hamballs
11 AM

paved running 1:04:43 intensity: (1:56 @0) + (55:49 @1) + (5:39 @2) + (1:19 @3) 4.48 mi (14:28 / mi) +94m 13:34 / mi
ahr:92 max:112 shoes: Asics 1000-5

Sunday Sep 9, 2018 #

10 AM

orienteering race 1:07:57 intensity: (1:42 @0) + (2:04 @1) + (1:55 @2) + (59:13 @3) + (1:19 @4) + (1:44 @5) *** 3.97 mi (17:07 / mi) +168m 15:08 / mi
ahr:121 max:152 13c shoes: Inov-8 OROC 340

I vowed to spike every control with no hesitation, and I pretty much succeeded, just a few meters off on 2 of them.

Red - Splits

Saturday Sep 8, 2018 #

Event: Breakneck Point Trail Runs (42k, 21k)
 
Event: UNO Camping Weekend
 
11 AM

orienteering race 1:33:42 intensity: (1:48 @0) + (7:07 @1) + (7:24 @2) + (1:14:35 @3) + (1:11 @4) + (1:37 @5) *** 4.85 mi (19:19 / mi) +223m 16:54 / mi
ahr:117 max:164 12c shoes: Inov-8 OROC 340

A fine run other than spending 10 minutes running back and forth on a trail not being able to locate.
8 PM

orienteering race (Night) 52:13 [2] **** 2.07 mi (25:14 / mi) +95m 22:05 / mi
8c shoes: VJHiTop

Opted out of the WHNO, to the not so WHNO and that was about right. Could have gone for a bit more than an hour, but I got in a complete course and did some fine navigation.

Red - Splits

Friday Sep 7, 2018 #

Exercises (Ballista routine) 15:00 [3]

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:35 slept:8.5 weight:148lbs

Thursday Sep 6, 2018 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:145.5lbs

30situps,40hamballs,18pushups,
11 AM

Road bike 1:26:06 intensity: (6:20 @0) + (15:06 @1) + (12:22 @2) + (50:57 @3) + (1:21 @4) 20.33 mi (4:14 / mi) +386m 4:00 / mi
ahr:108 max:143 shoes: Trek 720

Wednesday Sep 5, 2018 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39

11 AM

paved running 17:54 intensity: (17 @0) + (3:47 @1) + (2:06 @2) + (11:44 @3) 1.65 mi (10:52 / mi) +43m 10:04 / mi
ahr:111 max:130

trail running 49:15 intensity: (43:21 @3) + (4:57 @4) + (57 @5) 4.45 mi (11:04 / mi) +119m 10:13 / mi
ahr:130 max:156 shoes: Asics 1000-5

paved running 12:07 intensity: (5:49 @3) + (4:50 @4) + (1:28 @5) 1.22 mi (9:57 / mi) +46m 8:54 / mi
ahr:138 max:154 shoes: Asics 1000-5

Tuesday Sep 4, 2018 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:8.0 weight:148.5lbs

30situps,40hamballs,15pushups,50heeldrops
10 AM

Road bike 55:53 [2] 13.45 mi (4:09 / mi) +317m 3:52 / mi
shoes: Ross Signature 290S

Newton Garden, long way home.

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