Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 10, 2012:

activity # timemileskm+m
  paved running3 2:44:15 15.35(10:42) 24.71(6:39) 327
  orienteering2 1:45:02 6.38(16:29) 10.26(10:14) 25214 /16c87%
  trail running3 1:21:58 8.16(10:03) 13.13(6:15) 136
  Road bike1 53:41 11.48(4:41) 18.48(2:54) 43
  rowing machine3 30:00 1.37 2.2
  Total9 7:14:56 42.73 68.77 75814 /16c87%
  [1-5]9 7:03:03
averages - sleep:8.2 rhr:44 weight:146lbs

«»
2:05
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
10 AM

orienteering race 52:15 [3] *** 5.9 km (8:51 / km) +100m 8:10 / km
spiked:14/16c shoes: Icebug Celeritas

Under control the whole way, but could have run harder.

Green Day 1 - Splits

Thursday Mar 8, 2012 #

12 PM

trail running warm up/down 14:09 intensity: (13 @0) + (1:20 @1) + (11:18 @2) + (38 @3) + (29 @4) + (11 @5) 1.24 mi (11:25 / mi) +51m 10:07 / mi
ahr:120 max:172 shoes: Asics 1150

paved running hills 2:03 intensity: (1 @0) + (10 @1) + (38 @2) + (47 @3) + (27 @4) 0.22 mi (9:11 / mi) +20m 7:11 / mi
ahr:132 max:151 shoes: Asics 1150

paved running hills 2:15 intensity: (51 @2) + (38 @3) + (46 @4) 0.22 mi (10:09 / mi) +21m 7:50 / mi
ahr:137 max:156 shoes: Asics 1150

paved running hills 2:15 intensity: (40 @2) + (36 @3) + (59 @4) 0.22 mi (10:05 / mi) +26m 7:24 / mi
ahr:140 max:158 shoes: Asics 1150

paved running hills 2:12 intensity: (37 @2) + (32 @3) + (1:03 @4) 0.23 mi (9:34 / mi) +21m 7:27 / mi
ahr:140 max:157 shoes: Asics 1150

paved running hills 1:07 intensity: (13 @2) + (12 @3) + (42 @4) 0.12 mi (9:34 / mi) +22m 6:02 / mi
ahr:145 max:158 shoes: Asics 1150

trail running warm up/down 16:18 intensity: (39 @1) + (12:33 @2) + (2:56 @3) + (10 @4) 1.48 mi (10:59 / mi) +24m 10:28 / mi
ahr:123 max:151 shoes: Asics 1150

Wednesday Mar 7, 2012 #

7 AM

rowing machine (30abs,quads,65toes,planks) 10:00 [2]
rhr:45 slept:8.0 weight:145lbs

1 PM

Road bike 53:41 [3] 11.48 mi (4:41 / mi) +43m 4:37 / mi
shoes: Ross Signature 290S

Ride to train station to pick up tickets.

Tuesday Mar 6, 2012 #

8 AM

rowing machine (30abs,60toes,plank) 10:00 [2] 2.2 km (4:33 / km)
rhr:43 slept:7.5

3 PM

paved running warm up/down 14:51 intensity: (24 @0) + (33 @1) + (12:04 @2) + (1:50 @3) 1.54 mi (9:39 / mi) +33m 9:03 / mi
ahr:121 max:133 shoes: Asics 1150

trail running tempo 26:32 intensity: (20 @2) + (11:46 @3) + (14:26 @4) 3.35 mi (7:55 / mi) +7m 7:52 / mi
ahr:146 max:150 shoes: Asics 1150

trail running warm up/down 4:34 [3] 0.46 mi (9:57 / mi) +21m 8:42 / mi
ahr:136 max:142 shoes: Asics 1150

paved running warm up/down 14:04 intensity: (13:02 @2) + (1:02 @3) 1.42 mi (9:55 / mi)
ahr:122 max:132 shoes: Asics 1150

Monday Mar 5, 2012 #

8 AM

rowing machine (plank,45toes) 10:00 [1]
rhr:43 slept:9.0 weight:147lbs

3 PM

trail running warm up/down 2:03 intensity: (5 @0) + (41 @1) + (20 @2) + (43 @3) + (14 @4) 0.16 mi (12:50 / mi) +3m 12:08 / mi
ahr:122 max:161 shoes: Inov8 OROC 350

orienteering 52:47 intensity: (7:19 @0) + (18:57 @1) + (24:35 @2) + (1:56 @3) 2.71 mi (19:29 / mi) +152m 16:35 / mi
ahr:107 max:133 shoes: Inov8 OROC 350

trail running 18:22 intensity: (3:04 @0) + (8:03 @1) + (7:15 @2) 1.47 mi (12:32 / mi) +30m 11:47 / mi
ahr:105 max:126 shoes: Inov8 OROC 350

Sunday Mar 4, 2012 #

8 AM

paved running long (quads,toes) 2:05:28 intensity: (47 @0) + (33:22 @1) + (47:44 @2) + (31:15 @3) + (12:06 @4) + (14 @5) 11.38 mi (11:02 / mi) +184m 10:30 / mi
ahr:122 max:168 shoes: Asics 1150

With Jude, then on my own in Greenfield.

« Earlier | Later »