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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 2, 2015:

activity # timemileskm+m
  orienteering2 4:00:09 14.13(17:00) 22.74(10:34) 617
  paved running4 2:24:57 13.78(10:31) 22.17(6:32) 202
  rowing machine5 50:00 7.02(7:08) 11.29(4:26)
  trail running3 49:16 4.79(10:18) 7.7(6:24) 126
  track running1 27:44 2.88(9:38) 4.63(5:59)
  Total11 8:32:06 42.58(12:02) 68.53(7:28) 945
  [1-5]11 8:17:28
averages - sleep:7.8 rhr:39 weight:143.7lbs

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Saturday May 2, 2015 #

Event: West Point A-Meet
 
10 AM

trail running warm up/down 17:52 intensity: (5:32 @0) + (3:17 @1) + (8:36 @2) + (21 @3) + (6 @4) 1.05 mi (16:58 / mi) +76m 13:51 / mi
ahr:105 max:152 shoes: Inov-8 OROC 340

orienteering race 2:14:34 intensity: (2:02 @0) + (4:08 @1) + (1:24:31 @2) + (43:53 @3) 7.78 mi (17:18 / mi) +450m 14:40 / mi
ahr:125 max:146 shoes: Inov-8 OROC 340


Red Day 1 - Splits

Friday May 1, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:37 weight:143lbs

33abs,40hambs,heel drops,quads

Thursday Apr 30, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:7.5 weight:144lbs

3 PM

paved running warm up/down 14:35 intensity: (51 @0) + (7:44 @1) + (4:05 @2) + (1:55 @3) 1.57 mi (9:18 / mi) +32m 8:45 / mi
ahr:110 max:133 shoes: Altra Instinct 1.5

trail running tempo 24:21 intensity: (9 @1) + (4:06 @2) + (20:06 @3) 3.23 mi (7:32 / mi) +29m 7:19 / mi
ahr:136 max:145 shoes: Altra Instinct 1.5

paved running warm up/down 15:04 intensity: (20 @0) + (9:21 @1) + (5:21 @2) + (2 @3) 1.49 mi (10:07 / mi) +11m 9:54 / mi
ahr:109 max:132 shoes: Altra Instinct 1.5

Wednesday Apr 29, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:144lbs

15abs,20hamballs,30heeldrop,1m/quadstretch
1 PM

paved running warm up/down 20:33 intensity: (56 @0) + (12:44 @1) + (6:53 @2) 1.96 mi (10:29 / mi) +43m 9:49 / mi
ahr:105 max:123 shoes: Altra Instinct 1.5

track running intervals 27:44 intensity: (48 @0) + (9:04 @1) + (7:46 @2) + (9:31 @3) + (35 @4) 2.88 mi (9:38 / mi)
ahr:121 max:149 shoes: Altra Instinct 1.5

paved running warm up/down 18:14 intensity: (13 @0) + (16:35 @1) + (1:26 @2) 1.63 mi (11:10 / mi) +18m 10:48 / mi
ahr:102 max:115 shoes: Altra Instinct 1.5

Tuesday Apr 28, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:8.5

(142)
5 PM

paved running 53:11 intensity: (3:31 @0) + (48:25 @1) + (1:15 @2) 4.93 mi (10:48 / mi) +95m 10:11 / mi
ahr:101 max:113 shoes: Altra Instinct 1.5

Monday Apr 27, 2015 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:7.5

7 PM

paved running 23:20 intensity: (25 @0) + (8:46 @1) + (14:09 @2) 2.2 mi (10:36 / mi) +3m 10:33 / mi
ahr:111 max:124 shoes: Altra Instinct 1.5

Sunday Apr 26, 2015 #

10 AM

orienteering race 1:45:35 intensity: (27:13 @1) + (1:12:24 @2) + (5:58 @3) 6.35 mi (16:37 / mi) +167m 15:22 / mi
ahr:116 max:136 shoes: Inov8 OROC 350

Looking for some fine running in Bear Brook, but didn't get south into the bouldery area, and lots of wandering in the thick woods of the north.

trail running warm up/down 7:03 intensity: (5:57 @1) + (29 @2) + (37 @3) 0.5 mi (14:11 / mi) +21m 12:32 / mi
ahr:108 max:147 shoes: Inov8 OROC 350

No streamers after awhile, so had to relocate and find the start....
C • Find the start 2

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