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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 14, 2014:

activity # timemileskm+m
  orienteering4 4:28:14 15.63(17:09) 25.16(10:40) 31545c
  paved running2 1:49:07 9.76(11:11) 15.71(6:57) 149
  trail running3 34:53 2.11(16:30) 3.4(10:15) 37
  rowing machine2 20:00 2.83(7:04) 4.55(4:24)
  Total9 7:12:14 30.34(14:15) 48.82(8:51) 50145c
  [1-5]9 6:53:59
averages - sleep:8 rhr:38 weight:145lbs

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SaSuMoTuWeThFr

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 

trail running warm up/down (Hill) 5:00 [2] 0.4 km (12:30 / km)
shoes: Inov-8 OROC 340

Run up the hill with Greg.
7 PM

orienteering race 50:20 [3] *** 3.0 mi (16:47 / mi) +50m 15:57 / mi
10c shoes: Inov-8 OROC 340


Night Championships - Brown - Splits

Thursday Nov 13, 2014 #

orienteering 50:00 [1] 2.0 mi (25:00 / mi)
shoes: Inov8 OROC 350

Went to the area where I had designed some butterfly loops for the Traverse.
Came upon an unmapped hill along with lots of rock, was lost for awhile.
But then came upon the feature I was looking for....but how could a whole hill be missing?!!
Then into another area, again some unmapped features.
This is not going as planned.
I was hoping to have this done before I went to the Ultralong, now next week is going to be busy.
C • Whole hill 2

Wednesday Nov 12, 2014 #

rowing machine (30abs35hamb15lifts60toes) 10:00 [3] 2.29 km (4:22 / km)
slept:7.5

Tuesday Nov 11, 2014 #

2 PM

paved running 1:14:56 intensity: (47:24 @1) + (18:03 @2) + (4:16 @3) + (5:13 @4) 6.51 mi (11:31 / mi) +99m 10:59 / mi
ahr:99 max:148 shoes: Altra Instinct 1.5

65 tenths on my 65th...
Started with Jude and Hill, finished up on my own.

Monday Nov 10, 2014 #

rowing machine (30abs30hamb15lft60toes) 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.5 weight:145lbs

3 PM

paved running 34:11 intensity: (20 @0) + (6 @1) + (9:58 @2) + (23:47 @3) 3.25 mi (10:31 / mi) +50m 10:02 / mi
ahr:114 max:126 shoes: Altra Instinct 1.5

Sunday Nov 9, 2014 #

9 AM

trail running warm up/down 15:33 intensity: (3:55 @0) + (2:15 @1) + (44 @2) + (1:07 @3) + (2:42 @4) + (4:50 @5) 0.76 mi (20:20 / mi) +2m 20:10 / mi
ahr:115 max:169 shoes: Asics 1140

orienteering race 1:12:36 intensity: (1:25 @0) + (6 @1) + (2 @2) + (4:19 @3) + (59:59 @4) + (6:45 @5) **** 5.16 mi (14:03 / mi) +137m 12:59 / mi
ahr:139 max:166 20c shoes: Asics 1140


Red - Splits

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 
11 AM

trail running warm up/down 14:20 intensity: (12:20 @0) + (24 @1) + (13 @2) + (14 @3) + (44 @4) + (25 @5) 1.1 mi (13:02 / mi) +35m 11:52 / mi
ahr:176 max:235 shoes: Inov-8 OROC 340

orienteering race 1:35:18 intensity: (15 @0) + (48 @1) + (4:06 @2) + (58:04 @3) + (29:54 @4) + (2:11 @5) **** 5.47 mi (17:25 / mi) +128m 16:15 / mi
ahr:126 max:156 15c shoes: Inov-8 OROC 340

Rough going. Not much forest to run through.

Red - Splits

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