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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 16:

activity # timemileskm+m
  paved running4 5:42:24 24.4(14:02) 39.27(8:43) 100
  orienteering2 2:57:18 10.02(17:42) 16.13(11:00) 5434c
  trail running1 1:19:06 6.61(11:58) 10.64(7:26) 326
  Exercises4 52:00
  rowing machine4 40:00 6.51(6:08) 10.48(3:49)
  Total11 11:30:48 47.55 76.52 48034c
  [1-5]11 11:18:36
averages - sleep:7.7 rhr:41 weight:147.4lbs

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Saturday Apr 16 #

11 AM

orienteering race 1:23:13 [3] *** 4.64 mi (17:56 / mi) +52m 17:20 / mi
16c shoes: Inov 8 OROC 280

Red course at Wolf's Den...Woods were slow until the end, and lots of climbing. Overrun error on 2, and a bit off on two others. See Phil's log for the epilogue.

Friday Apr 15 #

12 PM

paved running 1:37:11 intensity: (1:11 @0) + (30:46 @1) + (33:40 @2) + (31:34 @3) 7.17 mi (13:33 / mi) +5m 13:32 / mi
ahr:103 max:124

Thursday Apr 14 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:146lbs

Exercises (ballista 2) 14:00 [1]

2 PM

paved running 1:00:02 intensity: (9:16 @0) + (36:17 @1) + (11:42 @2) + (2:47 @3) 3.59 mi (16:43 / mi) +5m 16:39 / mi
ahr:92 max:111 shoes: Asics Nimbus

with Judy

Wednesday Apr 13 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.7 weight:146lbs

Exercises 14:00 [1]

20deadlifts,30situps,20/20hamballcurls,2m/1legstand,20stepjumps
1 PM

paved running 1:34:33 intensity: (25 @0) + (11:13 @1) + (38:20 @2) + (44:35 @3) 6.82 mi (13:52 / mi) +52m 13:33 / mi
ahr:105 max:118 shoes: Asics Nimbus

A mile warm up, then with Judy, then 2 more miles. 2 soda bottles, 2 nips, 1 water bottle

Tuesday Apr 12 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:41 slept:7.7 weight:147.5lbs

Exercises (PT) 14:00 [1]

1 PM

trail running (skyline 1) 1:19:06 intensity: (2 @0) + (30 @1) + (7 @2) + (52:38 @3) + (12:56 @4) + (12:53 @5) 6.61 mi (11:58 / mi) +326m 10:23 / mi
ahr:133 max:153 shoes: Salamon SpeedCross 3

Despite feeling tired legs for the first half, the second half over the hills was a bit faster. 1 dogpoop bag, 1 beer can.from the trail, 4water bottles from the parking lot.

Monday Apr 11 #

8 AM

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
weight:150lbs

Exercises 10:00 [3]

35situps,28pushups,40hamcurls,2m/1legstand,60heeldrops
12 PM

paved running 1:30:38 intensity: (1:01 @0) + (28:52 @1) + (23:50 @2) + (36:55 @3) 6.82 mi (13:17 / mi) +39m 13:03 / mi
ahr:105 max:130

Sunday Apr 10 #

11 AM

orienteering race 1:34:05 intensity: (17 @0) + (2:02 @1) + (7:20 @2) + (1:23:50 @3) + (36 @4) **** 5.38 mi (17:29 / mi) +2m 17:28 / mi
ahr:119 max:141 18c shoes: Inov 8 OROC 280

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