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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 3, 2018:

activity # timemileskm+m
  Road bike4 7:19:04 95.67(4:35) 153.97(2:51) 1755
  paved running2 3:02:33 15.08(12:06) 24.27(7:31) 647
  trail running1 45:17 3.45(13:08) 5.55(8:09) 195
  orienteering1 24:36 1.2(20:30) 1.93(12:44)19c
  rowing machine1 10:00 1.31(7:38) 2.11(4:44)
  Total9 11:41:30 116.71(6:01) 187.83(3:44) 259719c
  [1-5]9 11:34:34
averages - sleep:8.3 rhr:40 weight:146.7lbs

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Monday Sep 3, 2018 #

11 AM

Road bike 1:53:17 [2] 24.65 mi (4:36 / mi) +539m 4:18 / mi
slept:8.5 shoes: Trek 720

To Farm Pond with Judy. Wading and swimming in the warm clear pond. Perfect day for it.

Sunday Sep 2, 2018 #

Event: 2018 CMOUSA Corn Maze Champs
 
5 PM

orienteering race 24:36 [1] ***** 1.2 mi (20:30 / mi)
19c shoes: Icebug Celeritas

Maze classic. I note my pace is about walking speed, and I spiked every control without hesitation.!

Sprint - Splits

Classic - Splits

Saturday Sep 1, 2018 #

Event: Belmont Wanderings
 
10 AM

paved running long 2:23:43 intensity: (1:22 @0) + (8:45 @1) + (9:21 @2) + (2:02:19 @3) + (1:36 @4) + (20 @5) 12.31 mi (11:40 / mi) +582m 10:11 / mi
ahr:120 max:149 slept:7.5 shoes: Asics 1000-5

Had some trouble at the first control, was actually lost for awhile. Some interesting control sites, and the folks of Arlington were quite friendly. When I realized I wasn't getting back in 1 and 1/2 hours, I changed to the 3 hour and cut it short so I wouldn't hurt myself, having not run this much in quite awhile.

Friday Aug 31, 2018 #

10 AM

Road bike 1:49:15 [2] 21.5 mi (5:05 / mi) +390m 4:49 / mi
shoes: Trek 720

with Judy

Thursday Aug 30, 2018 #

10 AM

Road bike 1:25:50 [3] 17.3 mi (4:58 / mi) +223m 4:46 / mi
rhr:41 slept:8.5 weight:146lbs shoes: Ross Signature 290S

To whole foods
4 PM

paved running 38:50 intensity: (45 @0) + (21:37 @1) + (11:54 @2) + (4:34 @3) 2.77 mi (14:01 / mi) +65m 13:04 / mi
ahr:99 max:120 shoes: Asics 1000-5

with Judy, our 2nd workout of the day with humidity lower.

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival
 
9 AM

Road bike long 2:10:42 intensity: (4:41 @0) + (26:11 @1) + (19:46 @2) + (1:19:40 @3) + (14 @4) + (10 @5) 32.22 mi (4:03 / mi) +603m 3:50 / mi
ahr:108 max:147 rhr:41 slept:8.0 weight:147.5lbs shoes: Trek 720

Tuesday Aug 28, 2018 #

8 AM

rowing machine 10:00 [3] 2.11 km (4:44 / km)
rhr:38 slept:9.0 weight:146.5lbs

30situps,20pushups,2x1m.legstand,55heeldrops,40hamballs
10 AM

trail running 45:17 intensity: (8 @0) + (44 @1) + (1:03 @2) + (32:23 @3) + (4:15 @4) + (6:44 @5) 3.45 mi (13:08 / mi) +195m 11:10 / mi
ahr:128 max:151 shoes: Columbia Master Fly

Outer loop of Skyline race course. Took it slow (HR <150), climbing legs not there yet.
Hurt right quad coming off Buck Hill. It was OK on the flats and up, but 3/4 way down hill it was hurting again. Went off the course to get a flatter run to the car.

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