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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 14, 2015:

activity # timemileskm+m
  orienteering2 2:48:30 10.22(16:30) 16.44(10:15) 362
  trail running1 1:40:29 8.67(11:35) 13.96(7:12) 361
  Road bike1 50:00 12.0(4:10) 19.31(2:35)
  paved running1 30:29 2.93(10:24) 4.72(6:28) 19
  rowing machine3 30:00 4.11(7:18) 6.61(4:32)
  Total7 6:19:28 37.93(10:00) 61.04(6:13) 742
  [1-5]7 6:18:52
averages - sleep:8.1 rhr:34 weight:140.2lbs

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Monday Sep 14, 2015 #

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0

30situps,13lifts,side planks, backplank, 45heeldrops,1m.quads.

Road bike 50:00 [2] 12.0 mi (4:10 / mi)
shoes: Ross Signature 290S

Ride to Newton Garden with Jude. Got lots of cherry tomatoes.
Pumpkins and squash can wait for another day.

Sunday Sep 13, 2015 #

9 AM

orienteering race (Red) 1:18:41 intensity: (8 @0) + (12 @1) + (2:17 @2) + (50:21 @3) + (25:43 @4) 5.16 mi (15:15 / mi) +162m 13:54 / mi
ahr:124 max:142 shoes: Inov8 OROC 350

Saturday Sep 12, 2015 #

Event: UNO Pawtuckaway Camping Weekend
 
11 AM

orienteering race 1:29:49 intensity: (28 @0) + (46 @1) + (10:43 @2) + (1:01:23 @3) + (16:24 @4) + (5 @5) 5.06 mi (17:46 / mi) +200m 15:49 / mi
ahr:122 max:148 shoes: Inov8 OROC 350

Thursday Sep 10, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:34 slept:7.0 weight:139lbs

30abs,10/30hamballs,12lifts
2 PM

paved running 30:29 intensity: (4:36 @1) + (25:03 @2) + (50 @3) 2.93 mi (10:24 / mi) +19m 10:12 / mi
ahr:101 max:113 shoes: Altra Instinct 1.5

Wednesday Sep 9, 2015 #

11 AM

trail running long 1:40:29 intensity: (1:44 @1) + (18:28 @2) + (53:05 @3) + (26:58 @4) + (14 @5) 8.67 mi (11:35 / mi) +361m 10:16 / mi
ahr:122 max:149 slept:8.5 shoes: Columbia Master Fly

Took some water today as the temps went higher and higher, to a new record apparently. Not a warming trend, and it's not my fault.
Just wandering around the Blue Hills, the last 20 minutes were the real training.

Tuesday Sep 8, 2015 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:9.0 weight:141.5lbs

30situps,backplank,side planks,45heeldrops,1mquads

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