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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 6, 2015:

activity # timemileskm+m
  paved running5 3:58:03 21.4(11:07) 34.44(6:55) 467
  trail running2 1:33:46 8.48(11:03) 13.65(6:52) 517
  orienteering3 1:28:57 4.25(20:55) 6.84(13:00) 452c
  rowing machine4 40:00 5.5(7:16) 8.85(4:31)
  Total13 7:40:46 39.63(11:38) 63.78(7:13) 98852c
  [1-5]12 6:50:55
averages - sleep:7.6 rhr:38 weight:140lbs

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Sunday Sep 6, 2015 #

8 AM

paved running 39:20 intensity: (1:12 @0) + (8:55 @1) + (16:49 @2) + (8:07 @3) + (11 @4) + (4:06 @5) 3.67 mi (10:43 / mi) +68m 10:08 / mi
ahr:111 max:165

Saturday Sep 5, 2015 #

Event: NEOC: Belmont Wanderings - Bike and Foot Event
 
Event: 2015 Corn Maze Champs
 
10 AM

paved running race (Street-O) 1:32:00 intensity: (56 @0) + (5:21 @1) + (14:50 @2) + (50:18 @3) + (18:20 @4) + (2:15 @5) 8.31 mi (11:05 / mi) +260m 10:06 / mi
ahr:120 max:152

4 PM

orienteering 31:43 intensity: (3:28 @0) + (9:07 @1) + (9:57 @2) + (9:02 @3) + (9 @4) 1.75 mi (18:08 / mi) +2m 18:04 / mi
ahr:101 max:131 20c shoes: Saucony Kinvara TR

5 PM

orienteering race 7:26 [2] ***** 1.0 km (7:26 / km)
6c shoes: Saucony Kinvara TR

8 PM

orienteering 49:48 [2] 1.88 mi (26:29 / mi) +2m 26:24 / mi
26c shoes: Saucony Kinvara TR


Classic - Splits

Sprint - Splits

Night - Splits

Thursday Sep 3, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:36 slept:7.3 weight:140lbs

25situps,40heeldrops,1m/quadstretch

Note

Interesting article from Jude,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC449564...
5 PM

paved running 23:04 intensity: (11:37 @0) + (11:27 @1) 1.89 mi (12:13 / mi) +47m 11:20 / mi
ahr:99 max:125

trail running hills 21:36 intensity: (33 @0) + (9:58 @1) + (11:05 @2) 1.85 mi (11:41 / mi) +109m 9:52 / mi
ahr:128 max:151

10times DCD hill

paved running 18:17 [1] 1.59 mi (11:32 / mi) +29m 10:55 / mi
ahr:112 max:128

Wednesday Sep 2, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 slept:8.0 weight:140lbs

30abs,15/20hamballs,10lifts,45heeldrops
5 PM

paved running 33:54 intensity: (37 @0) + (3:30 @1) + (24:02 @2) + (5:45 @3) 2.94 mi (11:32 / mi) +41m 11:04 / mi
ahr:105 max:118 shoes: Altra Instinct 1.5

Tuesday Sep 1, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.0 weight:140lbs

25newabs,sideplancks,backplank
11 AM

trail running 1:12:10 intensity: (26:06 @1) + (46:04 @2) 6.63 mi (10:53 / mi) +408m 9:08 / mi
ahr:130 max:148 shoes: Columbia Master Fly

Skyline one in reverse. I think harder in this direction as there as longer uphill (vs long downhill) and the steep downhills are very slow.

Monday Aug 31, 2015 #

rowing machine 10:00 [5] 2.22 km (4:30 / km)
slept:8.0

25newabs,40hamball,30/30heeldrops,10lifts,1m.quadstretch
5 PM

paved running 31:28 [0] 3.02 mi (10:26 / mi) +22m 10:12 / mi
shoes: Altra Instinct 1.5

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