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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  paved running4 3:31:22 18.05(11:43) 29.05(7:17) 29310c
  trail running2 1:16:18 7.25(10:32) 11.66(6:33) 85
  Road bike1 1:00:00 13.0(4:37) 20.92(2:52)
  orienteering2 46:01 3.48(13:13) 5.6(8:13) 28c
  rowing machine3 30:00 4.28(7:01) 6.88(4:22)
  Exercises1 15:00
  Total10 7:18:41 46.05 74.11 38018c
  [1-5]10 7:15:42
averages - sleep:6.8 rhr:40 weight:143.7lbs

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Saturday Sep 2, 2017 #

Event: 2017 Corn Maze Champs
 
9 AM

paved running race (Lexington Wanderings) 1:29:54 intensity: (1:25 @0) + (4:37 @1) + (2:08 @2) + (1:05:34 @3) + (9:36 @4) + (6:34 @5) 7.73 mi (11:38 / mi) +108m 11:09 / mi
ahr:128 max:175 10c shoes: Asics GT-1000

Another fine outing on Jim's Street-O'. Was feeling a bit slow in the beginning, but gradually got more efficient, and motivated as time got closer to the cut-off.
Actually made it back on time for once.
3 PM

orienteering race 15:00 [3] *** 1.0 mi (15:00 / mi)
8c shoes: Icebug Celeritas

Corn Maze O is not really my favorite, nor am I very good at navigating at the speed required to do well. And in this instance, while reading ahead near the end I neglected to notice control 8, ..weren't you allowed 1 skip?
5 PM

orienteering race (Classic) 31:01 intensity: (44 @0) + (27 @1) + (4 @2) + (19:52 @3) + (6:33 @4) + (3:21 @5) 2.48 mi (12:30 / mi) +2m 12:29 / mi
ahr:130 max:151 shoes: Icebug Celeritas

Stayed focused the whole way, motivated by Pavlina close behind most of the way.

Sprint - B - Splits

Classic - Splits

Thursday Aug 31, 2017 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:40 slept:8.0 weight:143lbs

25abs,20lifts,45heeldrops,2m/quad
11 AM

paved running 16:15 intensity: (19 @0) + (1:13 @1) + (1:16 @2) + (13:23 @3) + (4 @4) 1.6 mi (10:09 / mi) +42m 9:23 / mi
ahr:123 max:138 shoes: Asics GT-1000

trail running 38:02 intensity: (23:37 @3) + (14:25 @4) 3.69 mi (10:19 / mi) +48m 9:55 / mi
ahr:135 max:144 shoes: Asics GT-1000

paved running 16:26 intensity: (7:04 @3) + (5:42 @4) + (3:40 @5) 1.68 mi (9:49 / mi) +6m 9:42 / mi
ahr:139 max:154 shoes: Asics GT-1000

Wednesday Aug 30, 2017 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:5.5 weight:144lbs

25jacknifes,25pushups,40heeldrops,40hamballs

Road bike 1:00:00 [3] 13.0 mi (4:37 / mi)
shoes: Ross Signature 290S

GPS battery dead, Newton Garden, Trader Joe's.
5 PM

Exercises (Ballista routine) 15:00 [3]

Tuesday Aug 29, 2017 #

8 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:39 slept:7.0 weight:144lbs

35abs,20lifts,40hamballs,60heeldrops,2m/quad
12 PM

paved running 18:00 intensity: (13 @0) + (2:04 @1) + (1:42 @2) + (14:01 @3) 1.64 mi (10:57 / mi) +47m 10:04 / mi
ahr:114 max:127 shoes: Asics GT-1000

trail running 38:16 [3] 3.56 mi (10:45 / mi) +37m 10:25 / mi
ahr:128 max:137 shoes: Asics GT-1000

paved running 15:05 intensity: (13:14 @3) + (1:51 @4) 1.38 mi (10:55 / mi) +14m 10:35 / mi
ahr:128 max:144 shoes: Asics GT-1000

Monday Aug 28, 2017 #

11 AM

paved running 55:42 intensity: (18 @0) + (20:11 @1) + (20:21 @2) + (6:52 @3) + (9 @4) + (7:51 @5) 4.02 mi (13:52 / mi) +76m 13:06 / mi
ahr:109 max:160 shoes: Asics GT-1000

run with Judy. Left hamstring seems to be OK, but right butt has flared up a bit, although was fine today.

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