Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

	activity	#	time	miles		km		+m
	paved running	4	3:36:29	15.31	(14:09)	24.64	(8:47)	61
	trail running	1	1:10:11	6.49	(10:49)	10.44	(6:43)	159
	Exercises	5	58:00
	rowing machine	5	50:00	5.62		9.04
	orienteering	1	46:55	2.67	(17:34)	4.3	(10:55)	71	16c
	Total	10	7:21:35	30.09		48.42		292	16c
	[1-5]	10	7:20:43
averages - sleep:7.7 rhr:39 weight:149lbs

2:15

0:00

Saturday Apr 20 #

Event: UNO - Hollis Town Forest

Event: WCOC Huntington State Park

Friday Apr 19 #

7 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:39 weight:149lbs

Exercises 10:00 [1]

33situps,33pushups,0 heeldrops,40stepjumps, 2m./1legstand

3 PM

paved running 1:28:51 5.25 mi (16:56 / mi) +42m 16:31 / mi
ahr:113 max:148

Thursday Apr 18 #

8 AM

rowing machine 10:00 [3]
rhr:39 slept:8.0 weight:149lbs

Exercises (ballista 1) 14:00 [1]

Easy today

12 PM

paved running 34:02 [3] 2.61 mi (13:02 / mi)
shoes: Asics Nimbus

1 ginger ale can, 1 Modelo bottle

Wednesday Apr 17 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

Exercises 10:00 [1]

34situps,22overhead lifts,40heeldrops,2m./1legstand, 20stepjumps

12 PM

paved running 20:49 1.65 mi (12:37 / mi) +20m 12:10 / mi
ahr:110 max:123 shoes: Altra Solstice

paved running warm up/down 24:27 1.85 mi (13:13 / mi)
ahr:114 max:126 shoes: Altra Solstice

1 nip, some misc. plastics.

trail running tempo 1:10:11 6.49 mi (10:49 / mi) +159m 10:03 / mi
ahr:134 max:149 shoes: Altra Solstice

3 laps of the Wilson Mt loop. I used to do this many years ago, all under 12 1/2 minutes...those days are gone. First 2 went OK, but on the recovery jog downhill for the third, my left hip was feeling sore, considered stopping then, but did the third, just ran a bit slower in the first half.

Tuesday Apr 16 #

8 AM

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

Exercises (PT) 14:00 [3]

5 PM

paved running 48:20 3.95 mi (12:14 / mi)
ahr:113 max:124 shoes: Asics Nimbus

Monday Apr 15 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.0

Exercises 10:00 [3]

35situps,33pushups,40hamcurls

Sunday Apr 14 #

10 AM

orienteering race 46:55 **** 2.67 mi (17:34 / mi) +71m 16:14 / mi
ahr:124 max:154 16c shoes: Inov 8 OROC 280

An error free run, perhaps not the fastest route to 7, along the road, and I executed poorly, running a bit past the turn up the hill, and 10, contouring along the cliffs, should have run the road, but was unsure if it could be seen from there, Phil's route looks the best, back out of 9 and then to the road. Obviously, not going fast enough through the forest as others were just quicker .
More run in the woods training needed.

Brown X - Splits

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