Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 8, 2021:

activity # timemileskm+m
  orienteering3 3:06:02 10.33(18:01) 16.63(11:11) 26645c
  paved running4 2:48:45 11.62(14:31) 18.7(9:01) 177
  Exercises7 2:00:00
  rowing machine4 40:00 5.66(7:04) 9.11(4:23)
  trail running1 4:57 0.27(18:01) 0.44(11:12)
  Total12 8:39:44 27.89 44.88 44345c
  [1-5]12 8:28:48
averages - sleep:7.7 weight:143.5lbs

«»
2:17
0:00
» now
SuMoTuWeThFrSa

Saturday May 8, 2021 #

11 AM

paved running warm up/down 19:27 intensity: (4:44 @0) + (5:32 @1) + (3:18 @2) + (5:53 @3) 0.8 mi (24:19 / mi) +8m 23:35 / mi
ahr:93 max:116 shoes: Icebug OLX

orienteering race 1:53:20 intensity: (4:34 @0) + (39:42 @1) + (26:45 @2) + (42:19 @3) 4.9 mi (23:08 / mi) +103m 21:43 / mi
ahr:102 max:125 13c shoes: Icebug OLX

Navigation overwhelming but the legs held up well.

paved running 4:26 intensity: (46 @1) + (34 @2) + (3:06 @3) 0.35 mi (12:40 / mi) +18m 10:56 / mi
ahr:111 max:125

Friday May 7, 2021 #

Exercises (PT) 10:00 [1]

before heading out
3 PM

trail running 4:57 intensity: (20 @0) + (3:03 @1) + (59 @2) + (35 @3) 0.27 mi (18:01 / mi)
ahr:96 max:111

orienteering race 26:10 intensity: (11 @0) + (11 @1) + (5 @2) + (6:11 @3) + (17:25 @4) + (2:07 @5) 2.25 mi (11:38 / mi) +41m 11:01 / mi
ahr:138 max:146 19c shoes: Inov-8 X-Talon

Thursday May 6, 2021 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)

Exercises (PT) 10:00 [1]

Wednesday May 5, 2021 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:144lbs

Exercises (PT& Linder routine) 15:00 [1]

2x2m. 1 legstand
2 PM

paved running 40:25 intensity: (4 @0) + (1:05 @1) + (1:20 @2) + (37:56 @3) 3.3 mi (12:15 / mi) +57m 11:37 / mi
ahr:118 max:135 shoes: Asics

To water co. and PO.

Exercises (PT) 10:00 [1]

Tuesday May 4, 2021 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

Exercises (ballista 1.5) 15:00 [1]

and 10/30heeldrops
10 AM

Exercises (PT) 40:00 [3]

The real thing. Quite a workout with Dan today. definately feeling it afterward.
4 PM

paved running 45:15 intensity: (23 @0) + (6:19 @1) + (16:11 @2) + (22:22 @3) 3.11 mi (14:33 / mi) +30m 14:08 / mi
ahr:105 max:120 shoes: Asics

with Judy. Rt leg really tired during and after. Jude mentioned I seemed to be limping, not good. 7 nip, 2 water, 2 cans. The spoils of a route not run recently.

Monday May 3, 2021 #

9 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)

Exercises (PT& Linder routine) 20:00 [1]
slept:7.5 weight:143lbs

+ 30pushups , 60heldrops
3 PM

paved running 59:12 intensity: (25 @0) + (11:47 @1) + (27:28 @2) + (19:32 @3) 4.06 mi (14:34 / mi) +64m 13:54 / mi
ahr:104 max:121

Sunday May 2, 2021 #

11 AM

orienteering race (Green) 46:32 intensity: (15 @0) + (11 @1) + (5 @2) + (10:24 @3) + (15:23 @4) + (20:14 @5) *** 3.18 mi (14:38 / mi) +123m 13:04 / mi
ahr:141 max:154 13c shoes: Inov-8 X-Talon

I was trying to push a bit faster through the course, and having Magnus start 20 seconds before kept me going. I kept him in sight, on and off until 3, where he went off to the red 4. Ran afap on the road to 7, to the point of zoning out and missing the stream crossing, then, when confronted with the uphill, it took me a bit to orient myself and get into the woods. Coming over thehill to 11 I turned north, thinking the big cliffs were to my right, but quickly realized the marsh was the other way. Chilled at the finish until Judy came in, and then Magnus.
https://www.livelox.com/Viewer/Hail-Reservation-BY...

« Earlier | Later »