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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 15, 2018:

activity # timemileskm+m
  paved running5 4:42:57 21.34(13:16) 34.34(8:14) 797
  Road bike1 1:33:54 20.32(4:37) 32.7(2:52) 171
  orienteering1 1:07:57 3.97(17:07) 6.39(10:38) 16813c
  trail running1 45:37 4.35(10:29) 7.0(6:31) 63
  rowing machine4 40:00 5.6(7:08) 9.02(4:26)
  Total11 8:50:25 55.58(9:33) 89.46(5:56) 119913c
  [1-5]11 8:37:36
averages - sleep:9 rhr:38 weight:145.8lbs

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Saturday Sep 15, 2018 #

2 PM

paved running 59:19 intensity: (10 @0) + (5:13 @1) + (4:50 @2) + (41:07 @3) + (3:09 @4) + (4:50 @5) 4.96 mi (11:58 / mi) +192m 10:41 / mi
ahr:121 max:155 shoes: Asics 1000-5

9 x DCD grass hill.

paved running 43:58 intensity: (7:53 @0) + (33:32 @1) + (1:14 @2) + (1:19 @3) 2.74 mi (16:02 / mi) +58m 15:03 / mi
ahr:88 max:116 shoes: Asics 1000-5

Friday Sep 14, 2018 #

Event: Shawangunk Ridge Trail 70mi Trail Race
 

rowing machine 10:00 [3] 2.2 km (4:33 / km)

3 PM

paved running 52:15 intensity: (41 @0) + (22:32 @1) + (19:30 @2) + (9:32 @3) 4.16 mi (12:33 / mi) +87m 11:47 / mi
ahr:100 max:118 shoes: Asics 1000-5

Thursday Sep 13, 2018 #

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

30abs,18pushups,50heeldrops,,2m./1legstand
6 PM

paved running 34:55 intensity: (10 @0) + (2:48 @1) + (15:15 @2) + (16:42 @3) 2.5 mi (13:58 / mi) +313m 10:03 / mi
ahr:106 max:117 shoes: Asics 1000-5

Short run before picking up Sofie and Sam.

Wednesday Sep 12, 2018 #

11 AM

Road bike 1:33:54 [2] 20.32 mi (4:37 / mi) +171m 4:30 / mi
shoes: Ross Signature 290S

Home Depot, Whole foods, and home as the rain got heavier.

Tuesday Sep 11, 2018 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:9.0 weight:144.5lbs

30abs,18pushups,30hamballs,45heeldrops,2m/1legstrand
12 PM

paved running 18:26 intensity: (17 @0) + (2:29 @1) + (2:08 @2) + (13:32 @3) 1.62 mi (11:24 / mi) +44m 10:31 / mi
ahr:111 max:123 shoes: Asics 1000-5

trail running 45:37 intensity: (20 @1) + (30 @2) + (30:33 @3) + (11:53 @4) + (2:21 @5) 4.35 mi (10:29 / mi) +63m 10:02 / mi
ahr:131 max:150 shoes: Asics 1000-5

Feeling even light headed at times, and collected quite a bit of trash.
Why do dog owners carefully bag their dogs poop and then toss it off the trail?
C • bag of poop on trail 3

paved running 9:21 intensity: (7:21 @3) + (1:46 @4) + (14 @5) 0.88 mi (10:35 / mi) +9m 10:16 / mi
ahr:136 max:147 shoes: Asics 1000-5

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

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