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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 9, 2018:

activity # timemileskm+m
  paved running7 4:51:30 21.81(13:22) 35.1(8:18) 1164
  trail running3 2:37:26 13.29(11:51) 21.39(7:22) 436
  orienteering1 1:24:02 2.97(28:18) 4.78(17:35) 212
  rowing machine4 40:00 5.58(7:10) 8.98(4:27)
  Total13 9:32:58 43.65(13:08) 70.24(8:09) 1812
  [1-5]12 7:45:08
averages - sleep:8.3 weight:146.6lbs

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Tuesday Oct 9, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.4 weight:147.4lbs

30abs,20lifts,0heeldrops,2m/1legstand
11 AM

paved running 22:03 intensity: (12 @0) + (19 @1) + (3 @2) + (20:14 @3) + (33 @4) + (42 @5) 2.04 mi (10:47 / mi) +66m 9:48 / mi
ahr:125 max:156 shoes: Asics 1000-5

trail running 53:24 intensity: (26:31 @3) + (18:35 @4) + (8:18 @5) 5.36 mi (9:57 / mi) +84m 9:30 / mi
ahr:137 max:154 shoes: Asics 1000-5

paved running 12:55 intensity: (12:33 @3) + (22 @4) 1.22 mi (10:34 / mi) +22m 10:01 / mi
ahr:132 max:140 shoes: Asics 1000-5

2 PM

paved running 57:33 intensity: (1:27 @0) + (24 @1) + (2:41 @2) + (41:34 @3) + (1:22 @4) + (10:05 @5) 4.06 mi (14:10 / mi) +71m 13:26 / mi
ahr:125 max:180 shoes: Asics 1000-5

Monday Oct 8, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.7

30situps,20pushups,40hamballs,0heeldrops,2m1legstand
11 AM

paved running 1:00:50 intensity: (5:08 @0) + (50:59 @1) + (3:08 @2) + (1:35 @3) 4.06 mi (15:00 / mi) +810m 9:15 / mi
ahr:90 max:111

Sunday Oct 7, 2018 #

Event: Craftsbury Fall Fest
 
7 AM

paved running 45:58 intensity: (37:04 @1) + (3:08 @2) + (5:46 @3) 3.29 mi (13:59 / mi) +38m 13:30 / mi
ahr:95 max:127

Saturday Oct 6, 2018 #

3 PM

trail running 1:01:46 intensity: (6:31 @0) + (15:04 @1) + (8:38 @2) + (30:23 @3) + (30 @4) + (40 @5) 3.54 mi (17:27 / mi) +287m 13:56 / mi
ahr:105 max:148 shoes: Asics 1000-5

We were looking for a place to run after the fair at BBgardens, and I suggested Monument MT. Had always wanted to check it out, but never got myself down there when in the area. It was a dreary, misty day, so I was surprised to see a full parking area. Hill went off and Judy and I followed. The trail goes around the mountain, we never took the red trail to the top. Some lovely streams and waterfalls on the way down. I went back to meet Hill, and followed her down at a pace I could only keep up as we were going downhill, then we turned around and did it again, so I got some fast running in.
Some wandering around downtown Great Barrington, then to Barrington Brewery for dinner.

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 
11 AM

orienteering 1:24:02 intensity: (1:06:14 @0) + (14:05 @1) + (2:31 @2) + (1:12 @3) 2.97 mi (28:18 / mi) +212m 23:10 / mi
ahr:72 max:113

3 PM

paved running 35:28 [1] 2.52 mi (14:04 / mi) +62m 13:04 / mi

Thursday Oct 4, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.8 weight:146lbs

33abs,18lifts,60heeldrops,2m/1legstand
12 PM

paved running 17:49 intensity: (49 @0) + (11 @1) + (12 @2) + (14:46 @3) + (5 @4) + (1:46 @5) 1.64 mi (10:53 / mi) +44m 10:03 / mi
ahr:121 max:162

trail running 42:16 intensity: (19:29 @3) + (8:26 @4) + (14:21 @5) 4.39 mi (9:38 / mi) +65m 9:13 / mi
ahr:138 max:148

paved running 11:25 intensity: (6 @2) + (11:19 @3) 1.01 mi (11:21 / mi) +27m 10:29 / mi
ahr:121 max:134

Wednesday Oct 3, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
weight:146.4lbs

30situps,20pushups,40hamballs,sixtyheeldrops
5 PM

paved running 27:29 [0] 1.97 mi (13:58 / mi) +24m 13:28 / mi

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