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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 28, 2012:

activity # timemileskm+m
  paved running3 2:11:46 12.93(10:12) 20.8(6:20) 224
  orienteering2 1:01:41 5.09(12:08) 8.19(7:32) 1669 /27c33%
  rowing machine5 50:00 6.74(7:25) 10.84(4:37)
  trail running1 18:17 1.63(11:14) 2.62(6:59) 15
  Total10 4:21:44 26.38(9:55) 42.45(6:10) 4059 /27c33%
  [1-5]10 4:20:33
averages - sleep:7.6 rhr:40 weight:143.3lbs

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Saturday Apr 28, 2012 #

Event: TARC Spring 10K,1/2, marathon,50Km.
 
Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 
2 PM

orienteering race 9:48 intensity: (39 @2) + (5:49 @3) + (3:20 @4) 0.95 mi (10:18 / mi)
ahr:142 max:152 7c shoes: Icebug Celeritas

orienteering race 12:20 intensity: (1 @0) + (23 @1) + (1:40 @2) + (8:26 @3) + (1:50 @4) 1.11 mi (11:04 / mi) +14m 10:39 / mi
ahr:137 max:151 9c shoes: Icebug Celeritas

Friday Apr 27, 2012 #

8 AM

rowing machine (planks,45toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:38 slept:7.0 weight:140lbs

Scale re-calibration.
Weighed myself at the Dr's office, then came home and got on my scale. Looks like it was reading 3 lbs high.
C • And you trust the scale in the drs' office? 3

Thursday Apr 26, 2012 #

Event: CSU Park-O 2: Mystic River
 
8 AM

rowing machine (35abs,50/21toes,quads) 10:00 [2] 2.2 km (4:33 / km)
rhr:43

3 PM

paved running 32:49 intensity: (31 @0) + (12:44 @1) + (8:50 @2) + (10:44 @3) 3.51 mi (9:21 / mi) +62m 8:52 / mi
ahr:119 max:144 shoes: Asics 1150

10 minutes at, 2 laps of Stoney Lea, map.

Wednesday Apr 25, 2012 #

8 AM

rowing machine (35abs,planks,50/21toes,qu) 10:00 [2] 2.14 km (4:40 / km)
rhr:43 slept:8.0 weight:143lbs

4 PM

paved running 50:59 intensity: (12 @0) + (12:01 @1) + (23:58 @2) + (14:13 @3) + (35 @4) 5.33 mi (9:34 / mi) +90m 9:05 / mi
ahr:120 max:148 shoes: Asics 1150

Wilson Mt trail.(1.83 miles). 16:20 at T.

Tuesday Apr 24, 2012 #

9 AM

rowing machine (20abs,bplank,45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 slept:8.0

2 PM

trail running warm up/down 7:30 intensity: (11 @1) + (8 @2) + (1:43 @3) + (2:59 @4) + (2:29 @5) 0.62 mi (12:06 / mi) +15m 11:15 / mi
ahr:152 max:170 shoes: VJ with studs

orienteering 39:33 intensity: (27 @0) + (2:24 @1) + (7:57 @2) + (25:15 @3) + (3:30 @4) 3.02 mi (13:06 / mi) +152m 11:20 / mi
ahr:132 max:150 spiked:9/11c shoes: VJ with studs

Club Champs Green course from....1986? by Mike Fritz.

trail running warm up/down 10:47 intensity: (43 @1) + (10:02 @2) + (2 @3) 1.01 mi (10:42 / mi)
ahr:116 max:131 shoes: VJ with studs

Monday Apr 23, 2012 #

8 AM

rowing machine (35abs,quads,80toes,planks) 10:00 [2] 2.2 km (4:33 / km)
rhr:39 slept:7.5 weight:147lbs

Sunday Apr 22, 2012 #

1 PM

paved running 47:58 [1] 4.09 mi (11:44 / mi) +72m 11:08 / mi
shoes: Asics 1140

With Jude and Hill in the misty rain.

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