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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 15, 2012:

activity # timemileskm+m
  trail running1 3:04:51 16.63(11:07) 26.76(6:54) 496
  orienteering2 3:02:51 12.43(14:43) 20.0(9:08) 2438 /9c88%
  paved running2 1:06:05 6.07(10:54) 9.76(6:46) 186
  rowing machine3 30:00 3.99(7:31) 6.42(4:40)
  Road bike1 30:00 5.0(6:00) 8.05(3:44)
  Total9 8:13:47 44.12(11:12) 71.0(6:57) 9258 /9c88%
  [1-5]8 7:48:19
averages - sleep:7.5 rhr:39 weight:147.3lbs

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Saturday Sep 15, 2012 #

Event: NEOC: Turtle Pond
 
11 AM

Road bike warm up/down 30:00 [3] 5.0 mi (6:00 / mi)
shoes: Ross Signature 290S

Jude and I rode over to Turtle Pond.
12 PM

orienteering race 22:00 [4] 3.3 km (6:40 / km)
shoes: Icebug Celeritas

Sprint at TP.
Unfortunately, I miss punched at number two.
Had a decent run.

orienteering 20:00 [2] 2.5 km (8:00 / km)
shoes: Icebug Celeritas

Control picking up.

Friday Sep 14, 2012 #

8 AM

rowing machine (30abs,bplank,20/35toes) 10:00 [1] 2.16 km (4:38 / km)
rhr:40 slept:7.5 weight:147lbs

Thursday Sep 13, 2012 #

8 AM

rowing machine (30abs,bplank,45toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:40 slept:7.0 weight:147lbs

Wednesday Sep 12, 2012 #

10 AM

trail running long 3:04:51 intensity: (7:22 @1) + (1:43:12 @2) + (1:13:44 @3) + (33 @4) 16.63 mi (11:07 / mi) +496m 10:10 / mi
ahr:126 max:155 shoes: Adidas Trail racer

Started along the Burma Road, a bit jungle like, which I should have expected this time of year, then checked out the upcoming Little Blue Hill sprint terrain, then a dash to Quincy, and the short way back.
Going for 3 hours or 18 miles, not fast enough for the latter.

Tuesday Sep 11, 2012 #

4 PM

paved running warm up/down 12:37 intensity: (32 @0) + (37 @1) + (10:52 @2) + (36 @3) 1.22 mi (10:21 / mi) +38m 9:26 / mi
ahr:118 max:136 shoes: Asics 1150

paved running hills 1:46 intensity: (11 @0) + (21 @1) + (32 @2) + (42 @3) 0.15 mi (11:57 / mi) +17m 8:48 / mi
ahr:119 max:138 shoes: Asics 1150

paved running hills 1:37 intensity: (11 @1) + (38 @2) + (48 @3) 0.14 mi (11:10 / mi) +13m 8:44 / mi
ahr:127 max:146 shoes: Asics 1150

paved running hills 1:58 intensity: (32 @1) + (35 @2) + (33 @3) + (18 @4) 0.15 mi (13:11 / mi) +17m 9:44 / mi
ahr:125 max:149 shoes: Asics 1150

paved running hills 1:30 intensity: (7 @1) + (32 @2) + (47 @3) + (4 @4) 0.14 mi (10:22 / mi) +11m 8:23 / mi
ahr:131 max:147 shoes: Asics 1150

paved running hills 1:46 intensity: (10 @1) + (45 @2) + (28 @3) + (23 @4) 0.15 mi (12:00 / mi) +12m 9:34 / mi
ahr:129 max:151 shoes: Asics 1150

paved running hills 2:22 intensity: (13 @0) + (54 @1) + (27 @2) + (42 @3) + (6 @4) 0.14 mi (16:21 / mi) +13m 12:47 / mi
ahr:118 max:148 shoes: Asics 1150

paved running hills 1:30 intensity: (11 @1) + (25 @2) + (37 @3) + (17 @4) 0.15 mi (10:11 / mi) +15m 7:44 / mi
ahr:131 max:148 shoes: Asics 1150

paved running hills 1:30 intensity: (2 @0) + (24 @2) + (37 @3) + (27 @4) 0.15 mi (10:11 / mi) +19m 7:16 / mi
ahr:138 max:153 shoes: Asics 1150

paved running warm up/down 16:13 intensity: (1:18 @1) + (14:12 @2) + (43 @3) 1.55 mi (10:28 / mi) +19m 10:05 / mi
ahr:117 max:132 shoes: Asics 1150

Monday Sep 10, 2012 #

8 AM

rowing machine (30abs,bplank,60toes) 10:00 [1] 2.16 km (4:38 / km)
rhr:38 slept:8.0 weight:148lbs

10 AM

Note

Mapping at Wrentham.
I have a new term, dyslectic terrain imaging.

More work than one would think.........
5 PM

paved running 23:16 [0] 2.13 mi (10:57 / mi) +12m 10:45 / mi
shoes: Merrell Glove

Sunday Sep 9, 2012 #

10 AM

orienteering race (Ultra) 2:20:51 intensity: (1:14 @0) + (12:18 @1) + (1:17:55 @2) + (48:41 @3) + (43 @4) 8.83 mi (15:58 / mi) +243m 14:42 / mi
ahr:124 max:158 spiked:8/9c

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