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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 7, 2019:

activity # timemileskm+m
  paved running6 4:35:22 19.93(13:49) 32.07(8:35) 380
  orienteering2 3:05:34 8.3(22:22) 13.36(13:54) 49322c
  trail running2 2:16:28 11.83(11:32) 19.04(7:10) 528
  rowing machine3 30:00 4.21(7:07) 6.78(4:25)
  Total12 10:27:24 44.27(14:10) 71.25(8:48) 140022c
  [1-5]12 10:22:47
averages - sleep:8.1 rhr:42 weight:145.5lbs

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SuMoTuWeThFrSa

Saturday Sep 7, 2019 #

Event: No Country for Old Men Rogaine
 
12 PM

orienteering race 1:28:26 intensity: (29 @0) + (24 @2) + (1:08:08 @3) + (15:10 @4) + (4:15 @5) **** 4.85 mi (18:14 / mi) +202m 16:09 / mi
ahr:130 max:154 14c shoes: Inov-8 OROC 340

8 PM

orienteering race (Night) 1:37:08 [3] ***** 3.45 mi (28:09 / mi) +292m 22:18 / mi
8c shoes: Icebug OLX

Couldn't find five, 47 minutes later, I got to 11, then 14 and time to finish and crawl into the tent.

Blue - Splits

Friday Sep 6, 2019 #

Event: UNO Camping Weekend
 
Event: BAOC: U.S. Nationals
 

Thursday Sep 5, 2019 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:37 slept:7.7 weight:145lbs

30situps,18pushups, 30/30heeldrops, 2x1minute 1legstand
11 AM

trail running (skyline 1) 1:17:05 intensity: (20 @0) + (12 @1) + (18 @2) + (49:51 @3) + (10:58 @4) + (15:26 @5) 6.66 mi (11:34 / mi) +381m 9:50 / mi
ahr:131 max:159 shoes: Columbia Master Fly

Again, so hard.....was only hoping for under 80 minutes, and so successful.
2 PM

paved running 57:42 intensity: (2:37 @1) + (3:14 @2) + (51:51 @3) 4.09 mi (14:06 / mi) +56m 13:32 / mi
ahr:113 max:123 rhr:50 shoes: Asics

with Judy.
Got horizontal for awhile afterwards. Resting HR seemed high, so I checked it...After an hour it was down to 41.
C • horizontality 1

Wednesday Sep 4, 2019 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:41 slept:8.5 weight:145lbs

30situps,20lifts,40hamballs,30/30heeldrops,2x2,2x1minute 1legstand
3 PM

paved running 39:20 intensity: (15 @0) + (22:33 @1) + (6:13 @2) + (7:23 @3) + (50 @4) + (2:06 @5) 2.79 mi (14:06 / mi) +54m 13:18 / mi
ahr:105 max:171

with Judy

Tuesday Sep 3, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:41 slept:8.0 weight:146.5lbs

30situps,18pushups,30/30heeldrops
11 AM

paved running long 18:49 intensity: (17 @0) + (1:55 @1) + (3:13 @2) + (13:24 @3) 1.64 mi (11:28 / mi) +32m 10:49 / mi
ahr:110 max:122 shoes: Altra Solstice

trail running long 59:23 intensity: (37 @1) + (1:20 @2) + (47:58 @3) + (1:50 @4) + (7:38 @5) 5.17 mi (11:29 / mi) +147m 10:33 / mi
ahr:145 max:223 shoes: Asics

paved running long 12:50 intensity: (12:10 @3) + (40 @5) 1.09 mi (11:46 / mi) +26m 10:58 / mi
ahr:189 max:219 shoes: Altra Solstice

3 PM

paved running 57:48 intensity: (26 @0) + (30:17 @1) + (23:26 @2) + (3:39 @3) 4.07 mi (14:12 / mi) +90m 13:17 / mi
ahr:99 max:111 shoes: Asics

with Judy

Monday Sep 2, 2019 #

11 AM

paved running 1:01:23 intensity: (2:50 @0) + (43:54 @1) + (10:56 @2) + (3:43 @3) 4.15 mi (14:47 / mi) +104m 13:43 / mi
ahr:95 max:121 shoes: Altra Solstice

with Judy

Sunday Sep 1, 2019 #

Event: 2019 CMOUSA Corn Maze Champs
 
9 AM

paved running 27:30 [3] 2.1 mi (13:06 / mi) +18m 12:46 / mi
shoes: Asics

with Judy

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