Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 23, 2016:

	activity	#	time	miles		km		+m
	orienteering	2	2:15:52	9.8	(13:52)	15.77	(8:37)	461
	trail running	2	1:34:27	10.06	(9:23)	16.19	(5:50)	446
	paved running	3	1:22:13	8.13	(10:06)	13.09	(6:17)	64
	rowing machine	4	40:00	5.72	(6:59)	9.21	(4:21)
	Total	10	5:52:32	33.71	(10:27)	54.26	(6:30)	971
averages - sleep:7.4 rhr:42 weight:144.3lbs

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Saturday Apr 23, 2016 #

Event: TARC Spring Classic

Event: West Point National Meet

10 AM

orienteering race (Sprint) 25:00 [4] 1.9 mi (13:09 / mi) +92m 11:26 / mi
ahr:111 max:165 shoes: Icebug Celeritas

orienteering race (Middle (in name only)) 40:03 [4] 2.85 mi (14:03 / mi) +205m 11:29 / mi
ahr:137 max:152 shoes: Inov-8 OROC 340

Middle - Red - Splits

Sprint - Red - Splits

Friday Apr 22, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:7.0

30jacknifes,30/30heeldrops,1mbackplank

1 PM

paved running 21:12 [3] 2.23 mi (9:31 / mi) +12m 9:22 / mi
shoes: Altra Instinct 1.5

Thursday Apr 21, 2016 #

Event: CSU North Point Park

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.5 weight:143lbs

30abs,1m.backplank,30/30heeldrops,2m/quadstretch

5 PM

paved running 27:44 [3] 2.76 mi (10:02 / mi) +25m 9:46 / mi
ahr:112 max:122 shoes: Altra Instinct 1.5

Wednesday Apr 20, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:145lbs

30jacknifes,backplank,30/40heeldrops,2m/quad

3 PM

paved running warm up/down 16:56 [3] 1.65 mi (10:16 / mi) +13m 10:01 / mi
ahr:133 max:173

trail running tempo 27:49 [4] 3.41 mi (8:09 / mi) +42m 7:51 / mi
ahr:141 max:153

paved running warm up/down 16:21 [3] 1.5 mi (10:56 / mi) +14m 10:37 / mi
ahr:137 max:166

Tuesday Apr 19, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:145lbs

backplank,40/40heeldrops,2m/quad

12 PM

trail running (Skyline One) 1:06:38 [4] 6.65 mi (10:01 / mi) +404m 8:26 / mi
ahr:134 max:152 shoes: Saucony Kinvara TR

Back to the Skyline, and it was better than expected.

Sunday Apr 17, 2016 #

9 AM

orienteering race 1:10:49 [3] 5.05 mi (14:02 / mi) +164m 12:45 / mi
ahr:127 max:146 shoes: Inov-8 OROC 340

I was certainly a bit tired form yesterday. Slow on the first control and ran past it by about 50 meters, then a brain fade on the first longish leg had me run a few hundred extra meters, and then misread the map at the end and bobbled around a bit.
Had not taped my shoe laces so they came untied on the way to 15, and ran in with one untied.

Classic Red - Splits

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