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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 6, 2019:

activity # timemileskm+m
  paved running5 3:52:32 16.26(14:18) 26.16(8:53) 221
  orienteering2 1:36:03 6.17(15:34) 9.93(9:40) 20243c
  rowing machine4 40:00 5.64(7:06) 9.07(4:25)
  Exercises3 37:00
  Total12 6:45:35 28.06 45.16 42343c
  [1-5]12 6:37:40
averages - sleep:8 rhr:37 weight:142.5lbs

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Monday May 6, 2019 #

Exercises (1/2 ballista routine) 7:00 [3]

1 PM

paved running 57:46 intensity: (53 @0) + (33:54 @1) + (3:12 @2) + (11:06 @3) + (2:05 @4) + (6:36 @5) 4.03 mi (14:20 / mi) +79m 13:31 / mi
ahr:106 max:158 shoes: Altra Solstice

with Judy

Sunday May 5, 2019 #

Event: NEOC: Menotomy Rocks
 
Event: WCOC Huntington Meet
 
11 AM

orienteering 26:51 intensity: (4 @0) + (36 @1) + (1:46 @2) + (19:06 @3) + (4:03 @4) + (1:16 @5) 1.93 mi (13:55 / mi) +87m 12:12 / mi
ahr:125 max:151 21c shoes: Inov-8 X-Talon

2 real errors when I lost contact on the way to 5, went to wrong control, then on the way to 7, assuming the previous wrong control was again the one, went to it, wrongly, again!

Saturday May 4, 2019 #

11 AM

orienteering 1:09:12 intensity: (52 @0) + (1:00 @1) + (1:08 @2) + (1:05:37 @3) + (24 @4) + (11 @5) *** 4.24 mi (16:19 / mi) +115m 15:03 / mi
ahr:121 max:149 22c shoes: Inov-8 X-Talon

Asolid, no real error run, but no running speed, left foot hurtin and stiff
C • all trails! 2

Red - Splits

Friday May 3, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:37 weight:143lbs

20lifts,40/40heeldrops,2m/1legstand

Exercises (ballista routine) 15:00 [3]

4 PM

paved running 36:58 [3] 2.64 mi (13:59 / mi) +26m 13:34 / mi

Thursday May 2, 2019 #

rowing machine 10:00 [3] 2.18 km (4:35 / km)
slept:9.0 weight:143lbs

20pushups,30situps,60heeldrops,2m/1legstand
4 PM

paved running 39:51 [3] 2.75 mi (14:29 / mi) +51m 13:41 / mi

Wednesday May 1, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:142.5lbs

Exercises (ballista routine) 15:00 [3]

10 AM

Note

Mapping at Hammond Pond East
2 PM

paved running 38:49 intensity: (1:55 @0) + (23:17 @1) + (7:52 @2) + (5:45 @3) 2.71 mi (14:19 / mi) +45m 13:38 / mi
ahr:96 max:113 shoes: Asics 1000-5

with Judy

Tuesday Apr 30, 2019 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:37 slept:8.0 weight:141.5lbs

30situps,30/30hamballs, 20lifts,70heeldrops,2m/1legstand
3 PM

paved running 59:08 intensity: (4:11 @0) + (53:19 @1) + (24 @2) + (1:14 @3) 4.12 mi (14:21 / mi) +21m 14:08 / mi
ahr:87 max:101 shoes: Asics 1000-5

with Judy

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