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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 19, 2022:

activity # timemileskm+m
  paved running4 4:47:34 21.64(13:17) 34.83(8:15) 54
  orienteering3 3:01:49 10.39(17:30) 16.72(10:52) 5936c
  rowing machine4 40:00 7.28(5:30) 11.71(3:25)
  Exercises3 34:00
  Total11 9:03:23 39.31 63.26 11336c
  [1-5]11 8:56:37
averages - sleep:8.3 rhr:41 weight:147lbs

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SuMoTuWeThFrSa

Saturday Mar 19, 2022 #

Event: DVOA Big Woods National Event
 
11 AM

orienteering race 1:10:44 intensity: (50:51 @3) + (15:19 @4) + (4:34 @5) *** 4.29 mi (16:29 / mi) +7m 16:24 / mi
ahr:129 max:153 15c shoes: Inov 8 OROC 280

Definatley a lot of compass work. Still not in shape to run in the forest, the hills were only walkable. No real errors, but overly cautious on 7 and 11.

Green X - Splits

Friday Mar 18, 2022 #

4 PM

orienteering 44:33 [2] *** 1.62 mi (27:30 / mi) +18m 26:36 / mi
10c shoes: Inov 8 OROC 280

Model course

Thursday Mar 17, 2022 #

9 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:146.5lbs

Exercises (ballista level 1) 14:00 [3]

plus 30heeldrops,
Right hip still a little sore so did level 1
4 PM

paved running 1:04:52 intensity: (28 @0) + (48:38 @1) + (8:35 @2) + (7:11 @3) 4.64 mi (13:59 / mi) +4m 13:57 / mi
ahr:95 max:125 shoes: Asics Nimbus

with Judy then around the block
2 spring water bottles, 2 cup tops

Wednesday Mar 16, 2022 #

Note
(injured)

right hip sore , probably from yesterday run in the terrain. Watching this as it was the precursor to being laid up last year about this time with severe pain in my right leg.
8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)

35situps,20deadlifts,20stepjumps,2m/1legstand
4 PM

paved running 50:16 intensity: (38 @0) + (28:08 @1) + (14:41 @2) + (6:49 @3) 3.41 mi (14:44 / mi) +32m 14:20 / mi
ahr:99 max:116 shoes: Asics Nimbus

with Judy

Tuesday Mar 15, 2022 #

8 AM

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

Exercises (PT) 10:00 [3]

1 set of the 10.....usually I listen to NPR news as I erg and exercise, but it has become too depressing, I switched to UMB folk radio.
C • WUMB 5
2 PM

orienteering 39:33 intensity: (16 @0) + (5:50 @1) + (2:16 @2) + (26:00 @3) + (5:11 @4) *** 2.64 mi (14:59 / mi)
ahr:121 max:144 6c shoes: Inov-8 OROC 340

Blue 3, 1991 NE relay champs...Ran these many years ago, on my own and than with Samantha. Woods seem thicker in places,

orienteering 26:59 intensity: (20 @1) + (33 @2) + (18:41 @3) + (6:03 @4) + (1:22 @5) *** 1.84 mi (14:40 / mi) +34m 13:52 / mi
ahr:130 max:146 5c shoes: Inov-8 OROC 340

Red 3.

Monday Mar 14, 2022 #

9 AM

rowing machine 10:00 [3] 2.25 mi (4:27 / mi)
rhr:41 slept:8.5 weight:147.5lbs

Exercises 10:00 [3]

35situps,30pushups,20stepjumps,40hamballcurls
2 PM

paved running 1:21:04 intensity: (13 @0) + (18:18 @1) + (26:10 @2) + (28:11 @3) + (3:14 @4) + (4:58 @5) 5.91 mi (13:43 / mi) +4m 13:41 / mi
ahr:109 max:158 shoes: Asics Nimbus

with Judy,then ....1whisky bottle, 2 cup tops, 7nips

Sunday Mar 13, 2022 #

3 PM

paved running 1:31:22 intensity: (5:11 @0) + (15:30 @1) + (24:01 @2) + (41:03 @3) + (3:24 @4) + (2:13 @5) 7.68 mi (11:54 / mi) +15m 11:50 / mi
ahr:110 max:149 shoes: Asics Nimbus

a few miles on my own, then with Judy, a few more and T pace lap of Stoney Lea.
3spring,1Perrier,1vitamin water bottles,6nips,2flat cans

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