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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 24, 2011:

activity # timemileskm+m
  orienteering4 2:54:38 12.82(13:37) 20.64(8:28) 39614 /55c25%
  paved running2 1:31:16 9.25(9:52) 14.88(6:08) 156
  track running1 32:05 4.22(7:36) 6.79(4:43) 1
  rowing machine2 25:00
  Total8 5:22:59 26.29 42.31 55314 /55c25%
  [1-5]8 5:05:26
averages - sleep:8.5 rhr:40 weight:141.7lbs

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Monday Oct 24, 2011 #

4 PM

paved running 50:32 intensity: (3:17 @0) + (12 @1) + (1:21 @2) + (23:51 @3) + (17:03 @4) + (4:48 @5) 5.4 mi (9:22 / mi) +103m 8:50 / mi
ahr:128 max:158 shoes: Asics 1140

Run with Rick

Sunday Oct 23, 2011 #

10 AM

orienteering race 1:00:02 intensity: (35 @0) + (9 @1) + (45 @2) + (7:43 @3) + (29:06 @4) + (21:44 @5) **** 5.09 mi (11:48 / mi) +106m 11:05 / mi
ahr:139 max:163 15c rhr:39 weight:144lbs shoes: Icebug Celeritas

C • Nice results this weekend! 1

Green-X Long - Splits

Saturday Oct 22, 2011 #

11 AM

orienteering race 42:17 [3] ***** 3.06 mi (13:49 / mi) +139m 12:06 / mi
spiked:14/15c shoes: Icebug Celeritas

3 PM

orienteering warm up/down (Pick up) 52:38 intensity: (10:25 @0) + (7:02 @1) + (14:10 @2) + (11:12 @3) + (8:23 @4) + (1:26 @5) ***** 2.94 mi (17:53 / mi) +127m 15:46 / mi
ahr:111 max:162 7c shoes: Icebug Celeritas


Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
1 PM

orienteering race 19:41 intensity: (1:31 @0) + (9 @2) + (15 @3) + (4:51 @4) + (12:55 @5) **** 1.73 mi (11:23 / mi) +24m 10:54 / mi
ahr:147 max:162 18c shoes: Icebug Celeritas


Green Sprint - Splits

Wednesday Oct 19, 2011 #

9 AM

rowing machine 15:00 [1]
rhr:40 slept:8.5 weight:139lbs

Tuesday Oct 18, 2011 #

8 AM

rowing machine 10:00 [1]
weight:142lbs

12 PM

paved running warm up/down 19:58 intensity: (1:42 @0) + (8 @1) + (4:56 @2) + (5:45 @3) + (1:28 @4) + (5:59 @5) 1.92 mi (10:24 / mi) +43m 9:43 / mi
ahr:132 max:169 shoes: Asics 1150

Took awhile for the HRM to calm down.
Really nice weather, sun, 65F, no wind.

track running tempo 3:55 intensity: (11 @1) + (6 @2) + (18 @3) + (50 @4) + (2:30 @5) 0.86 km (4:35 / km)
ahr:142 max:154

track running tempo 4:05 intensity: (23 @3) + (41 @4) + (3:01 @5) 0.85 km (4:48 / km)
ahr:146 max:155

track running tempo 4:25 intensity: (6 @2) + (27 @3) + (48 @4) + (3:04 @5) 0.85 km (5:11 / km)
ahr:145 max:153

track running tempo 3:56 intensity: (8 @2) + (12 @3) + (29 @4) + (3:07 @5) 0.83 km (4:43 / km)
ahr:146 max:153

track running tempo 3:55 intensity: (3 @0) + (44 @4) + (3:08 @5) 0.84 km (4:39 / km) +1m 4:37 / km
ahr:148 max:154

track running tempo 3:55 intensity: (10 @3) + (34 @4) + (3:11 @5) 0.86 km (4:35 / km)
ahr:148 max:154

track running tempo 3:55 intensity: (38 @4) + (3:17 @5) 0.84 km (4:40 / km)
ahr:150 max:155

track running tempo 3:59 intensity: (8 @3) + (36 @4) + (3:15 @5) 0.86 km (4:38 / km)
ahr:149 max:157

paved running warm up/down 20:46 intensity: (6 @1) + (2:32 @2) + (17:28 @3) + (40 @4) 1.93 mi (10:47 / mi) +10m 10:37 / mi
ahr:119 max:130

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