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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  paved running5 3:02:30 15.65(11:40) 25.19(7:15) 256
  trail running2 1:55:43 11.83(9:47) 19.04(6:05) 467
  Nordic Ski-O2 1:39:34 8.24(12:05) 13.26(7:30) 25135c
  track running1 31:58 3.29(9:43) 5.3(6:02)
  rowing machine3 30:00 4.24(7:04) 6.83(4:24)
  Exercises1 12:00
  nordic skiing1 10:35 0.59(18:01) 0.94(11:12) 1
  Total12 8:02:20 43.84 70.56 97535c
averages - sleep:7.2 rhr:38 weight:140.5lbs

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Saturday Mar 12, 2016 #

10 AM

nordic skiing warm up/down 10:35 [3] **** 0.59 mi (18:01 / mi) +1m 17:56 / mi
ahr:85 max:110 shoes: Atomic RS10

Nordic Ski-O race (Long) 1:00:41 [3] **** 6.24 mi (9:44 / mi) +195m 8:52 / mi
ahr:126 max:151 17c shoes: Atomic RS10

I enjoyed this race the most, the map reading is a bit easier, although I made it more difficult by forgetting my magnifier glasses. Ernst caught me at 4, and I lured him into a poor route choice to 5. An interesting and challenging course which I enjoyed skiing.

Friday Mar 11, 2016 #

Event: North American and US SkiO Championships
 
2 PM

Nordic Ski-O race (Sprint) 38:53 [3] **** 2.0 mi (19:25 / mi) +56m 17:52 / mi
ahr:98 max:146 18c shoes: Atomic RS10

Thursday Mar 10, 2016 #

10 AM

paved running 27:49 [2] 2.58 mi (10:47 / mi) +20m 10:32 / mi
rhr:38 slept:7.5 weight:141.5lbs shoes: Altra Instinct 1.5

Wednesday Mar 9, 2016 #

8 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
rhr:39 slept:6.5

20situps,10lifts,20hamballs, 30heeldrops,2m/quad
3 PM

paved running 21:19 [3] 1.95 mi (10:55 / mi) +45m 10:11 / mi
ahr:109 max:124

track running intervals 31:58 [4] 3.29 mi (9:43 / mi)
ahr:127 max:148 shoes: Asics GT-1000

paved running 20:29 [2] 1.71 mi (12:00 / mi) +19m 11:36 / mi
ahr:104 max:119

Tuesday Mar 8, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:6.5 weight:139.5lbs

30abs,40/30hamballs,50/30heeldrops.20lifts,2m/quad
4 PM

paved running 33:59 [3] 3.14 mi (10:49 / mi) +59m 10:14 / mi
ahr:113 max:155

trail running 24:50 [3] 2.31 mi (10:45 / mi) +41m 10:11 / mi
ahr:117 max:148 shoes: Asics GT-1000

paved running 17:34 [3] 1.65 mi (10:38 / mi) +23m 10:12 / mi
ahr:109 max:127

Monday Mar 7, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.2 weight:140.5lbs

30abs,20hamballs,30heeldrops,15lifts,2m/quad
10 AM

paved running 23:36 [1] 1.66 mi (14:11 / mi) +19m 13:42 / mi
ahr:84 max:93 shoes: Altra Instinct 1.5

with Jude
12 PM

trail running long 1:30:53 [3] 9.52 mi (9:33 / mi) +426m 8:23 / mi
ahr:130 max:149 shoes: Columbia Master Fly

Foxtrot 10 miler race course.

Sunday Mar 6, 2016 #

Exercises (Ballista routine) 12:00 [3]

2 PM

paved running 37:44 [2] 2.96 mi (12:45 / mi) +71m 11:52 / mi
ahr:94 max:114 shoes: Asics GT-1000

with Jude

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