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

Training Log Archive: coach

In the 7 days ending May 29, 2021:

activity # timemileskm+m
  paved running4 4:02:48 17.39(13:58) 27.99(8:40) 260
  Exercises6 1:38:00
  orienteering1 1:13:05 3.81(19:11) 6.13(11:55) 29111 /12c91%
  Road bike1 1:02:07 11.48(5:25) 18.48(3:22) 249
  rowing machine5 50:00 6.99(7:09) 11.25(4:27)
  Total12 8:46:00 39.67 63.85 80011 /12c91%
  [1-5]12 8:43:04
averages - sleep:7.5 weight:146.6lbs

«»
2:11
0:00
» now
SuMoTuWeThFrSa

Friday May 28, 2021 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:145.5lbs

Exercises (PT) 10:00 [3]

2 PM

paved running 58:28 intensity: (1:35 @0) + (46:49 @1) + (9:15 @2) + (49 @3) 4.07 mi (14:22 / mi) +65m 13:41 / mi
ahr:94 max:112 shoes: Asics

with Judy

Thursday May 27, 2021 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.5 weight:147lbs

Exercises (PT) 14:00 [2]

Leg lift pt exercises + 25pushups, 30situps
3 PM

paved running 55:00 [2] 4.08 mi (13:29 / mi)
shoes: Asics

with Judy

Wednesday May 26, 2021 #

9 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:8.0 weight:147lbs

Exercises (ballista) 14:00 [2]

1 PM

Road bike 1:02:07 [3] 11.48 mi (5:25 / mi) +249m 5:04 / mi
shoes: Ross Signature 290S

with Judy to TJoe's.

Tuesday May 25, 2021 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:147lbs

Exercises 10:00 [3]

30situps,70heeldrops,2m./1legstand
10 AM

Exercises (PT) 40:00 [3]

12 PM

paved running 1:11:50 intensity: (29 @0) + (20:41 @1) + (20:21 @2) + (30:19 @3) 5.15 mi (13:57 / mi) +128m 12:57 / mi
ahr:106 max:135 shoes: Asics

with Judy then another mile, legs quite tired .

Monday May 24, 2021 #

8 AM

rowing machine 10:00 [2] 2.21 km (4:31 / km)

Exercises (PT) 10:00 [1]

70heeldrops,20pushups,30situps, leg lifts and squats a la Linder, leg marches, single leg lifts.
4 PM

paved running 57:30 intensity: (40 @0) + (14:47 @1) + (28:57 @2) + (13:06 @3) 4.09 mi (14:03 / mi) +67m 13:22 / mi
ahr:102 max:116

Sunday May 23, 2021 #

10 AM

orienteering race 1:13:05 intensity: (12 @0) + (24 @1) + (16 @2) + (49:53 @3) + (20:34 @4) + (1:46 @5) 3.81 mi (19:11 / mi) +291m 15:30 / mi
ahr:133 max:147 spiked:11/12c shoes: Inov-8 OROC 340

with Judy. Navigation was fine, except for 8 when I lost contact along the way, (is there more bike trails in here?) came to the cliffs, but went too far north, as I mistakenly thought they ended further south, so overshot to the north, relocated and got, remembering Steve's observation that it was next to the knoll. I do think the clue of upper part of re entrant is misleading. Felt incredibly slow and weak, and I tripped several times with my right leg, so its not back to full strength yet. If I am to be faster, I'm going to have to get some better training in.

https://www.attackpoint.org/racesplits.jsp/race_35...
C • #8 2

« Earlier | Later »