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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 21, 2016:

activity # timemileskm+m
  paved running4 3:03:27 15.39(11:55) 24.76(7:25) 351
  orienteering2 2:01:26 5.69(21:20) 9.16(13:16) 271
  trail running1 1:05:32 6.72(9:45) 10.81(6:04) 402
  rowing machine4 40:00 5.54(7:13) 8.92(4:29)
  track running1 24:32 2.58(9:31) 4.15(5:55) 29
  Exercises1 12:00
  Total12 7:26:57 35.92 57.81 1053
  [1-5]11 6:31:41
averages - sleep:7.3 weight:143.5lbs

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Saturday May 21, 2016 #

Exercises (Ballista routine) 12:00 [2]
slept:6.5

4 PM

paved running 55:16 [0] 4.06 mi (13:36 / mi) +75m 12:52 / mi

Friday May 20, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5

30jacknifes,40hamballs,60heeldrops,2m/quad
12 PM

trail running (skyline 1) 1:05:32 [4] 6.72 mi (9:45 / mi) +402m 8:13 / mi
ahr:138 max:163 shoes: Saucony Kinvara TR

Left knee acting up, but went away, left heel tendons sore. all in all left leg is getting beat up. Right used to be the annoyance, but , things change, or migrate.
Getting warmer, and got sweaty, but it will get worse, quite dry really.
Continue to be amazed at the number of others out, mostly on the Skyline.

Thursday May 19, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:143.5lbs

35situps,60heeldrops,40hamballs,2m/quad
3 PM

paved running 41:04 [3] 4.28 mi (9:35 / mi) +72m 9:07 / mi
ahr:122 max:167 shoes: Altra Instinct 1.5

Wednesday May 18, 2016 #

8 AM

rowing machine 10:00 [3] 2.1 km (4:46 / km)

30abs, 44hamballs, 2m/quad,35/35heeldrops.
Rt hip sore, quads stiff, feeling lower back, got a good workout yesterday. Must do more Ballista routine to strengthen hips and back.
10 AM

orienteering 42:47 [2] 1.99 mi (21:30 / mi) +34m 20:25 / mi
ahr:80 max:153 shoes: Vintage VJ

With Hill in NTF. Extra trails make it a bit more confusing/

Tuesday May 17, 2016 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5

30jacknifes,45heeldrops,40hamballs,2m/quad
12 PM

paved running warm up/down 16:34 [3] 1.49 mi (11:07 / mi) +51m 10:03 / mi
ahr:138 max:166 shoes: Asics GT-1000

track running 24:32 [5] 2.58 mi (9:31 / mi) +29m 9:11 / mi
ahr:132 max:153 shoes: Asics GT-1000

12x200 at DHS.
Around the 3rd lap, a class came onto the track. I thought they would be doing a run, or some game on the infield, but then I noticed they had these little boats and they were sailing or somehow powering them down a flooded pair of gutters.
Unfortunalely they left before I finished so I never saw exactly what they were up to.

paved running warm up/down 15:57 [2] 1.48 mi (10:47 / mi) +37m 10:01 / mi
ahr:112 max:122 shoes: Asics GT-1000

Monday May 16, 2016 #

11 AM

orienteering 1:18:39 [2] 3.7 mi (21:15 / mi) +237m 17:44 / mi
ahr:91 max:156 shoes: Vintage VJ

Memory O with Hill.
The Vintage VJ have a thin sole, I feel the stones.

Sunday May 15, 2016 #

12 PM

paved running 54:36 [1] 4.07 mi (13:24 / mi) +116m 12:19 / mi
ahr:89 max:130 shoes: Altra Instinct 1.5

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