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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 18, 2017:

activity # timemileskm+m
  orienteering2 2:16:11 8.01(17:00) 12.9(10:34) 609
  trail running2 1:40:09 8.81(11:22) 14.18(7:04) 484
  paved running2 1:31:50 7.04(13:03) 11.33(8:06) 125
  Road bike1 1:08:22 12.57(5:26) 20.24(3:23) 333
  rowing machine3 30:00 4.24(7:04) 6.83(4:24)
  Total8 7:06:32 40.68(10:29) 65.47(6:31) 1551
  [1-5]8 7:05:11
averages - sleep:7.7 rhr:38 weight:142lbs

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Monday Sep 18, 2017 #

11 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0

paved running 57:27 intensity: (23 @0) + (50:02 @1) + (6:52 @2) + (10 @3) 4.03 mi (14:16 / mi) +74m 13:30 / mi
ahr:94 max:107 shoes: Asics GT-1000

with Judy

Sunday Sep 17, 2017 #

10 AM

orienteering race 56:04 intensity: (24 @0) + (1:24 @1) + (1:40 @2) + (26:05 @3) + (14:40 @4) + (11:51 @5) 3.68 mi (15:14 / mi) +231m 12:45 / mi
ahr:133 max:166 shoes: Icebug OLX


Day 2 - Green X - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 
11 AM

orienteering race 1:20:07 intensity: (9 @0) + (6 @1) + (9 @2) + (44:55 @3) + (20:27 @4) + (14:21 @5) 4.33 mi (18:30 / mi) +378m 14:33 / mi
ahr:136 max:155 shoes: Inov-8 X-Talon


Day 1 - Green X - Splits

Thursday Sep 14, 2017 #

10 AM

Road bike 1:08:22 [3] 12.57 mi (5:26 / mi) +333m 5:01 / mi
shoes: Ross Signature 290S

Garden and TJ's.

Wednesday Sep 13, 2017 #

7 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:37 slept:8.0 weight:141.5lbs

35abs,25pushups,2.1m/quad,45heeldrops,1m.backplank
11 AM

trail running (Skyline 1) 1:14:11 intensity: (6 @0) + (16 @1) + (11 @2) + (25:12 @3) + (18:38 @4) + (29:48 @5) 6.69 mi (11:05 / mi) +382m 9:25 / mi
ahr:139 max:155 shoes: Columbia Master Fly

Skyline trail training, as hard as ever. Ran hard, slow time. Again I am reminded how tough this trail is and what good training it delivers.

Tuesday Sep 12, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142.5lbs

30jacknifes,1m.backplank,2m/quad,45heeldrops,25pushups
4 PM

paved running 18:54 intensity: (19 @0) + (1:01 @1) + (2:14 @2) + (15:20 @3) 1.6 mi (11:50 / mi) +46m 10:51 / mi
ahr:114 max:127 shoes: Asics GT-1000

trail running 25:58 intensity: (2 @1) + (22 @2) + (24:04 @3) + (1:30 @4) 2.12 mi (12:16 / mi) +102m 10:40 / mi
ahr:127 max:143 shoes: Asics GT-1000

paved running 15:29 [3] 1.41 mi (10:57 / mi) +5m 10:49 / mi
ahr:123 max:132 shoes: Asics GT-1000

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