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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 23:

activity # timemileskm+m
  paved running4 4:25:44 19.96(13:19) 32.12(8:16) 3750
  trail running2 1:41:19 8.76(11:34) 14.1(7:11) 50
  orienteering2 1:23:51 4.46(18:49) 7.17(11:41) 3018 /36c50%
  Exercises4 44:00
  rowing machine4 40:00 5.63(7:06) 9.06(4:25)
  Total11 8:54:54 38.81 62.45 383018 /36c50%
  [1-5]11 8:51:35
averages - sleep:8.7 weight:146.9lbs

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Saturday Apr 23 #

9 AM

orienteering race 55:19 intensity: (3:03 @1) + (1:28 @2) + (29:21 @3) + (14:03 @4) + (7:24 @5) **** 4.47 km (12:22 / km)
ahr:129 max:150 spiked:18/19c shoes: Icebug OLX

Lots of time lost on 2 when I didn't realize I was at my attackpoint!. Ran most of the rest of the race with Julia and JJ.
4 PM

orienteering race (sprint) 28:32 [3] *** 2.7 km (10:34 / km) +30m 10:01 / km
17c shoes: Inov 8 OROC 280

Watch band had broken, so kept it pocketed, but failed to start it, AND forgot to Clear and Check.....thanks Jordan and Valerie (I assume) for getting me a time. Lost time deciding on route to 3, the woods were a mess, rocks, thorns, not sprintable by me.

Thursday Apr 21 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:145.4lbs

Erg computer not working

Exercises (ballista 2) 14:00 [3]

3 PM

paved running 44:53 intensity: (39 @0) + (21:09 @1) + (17:16 @2) + (5:49 @3) 3.18 mi (14:07 / mi) +36m 13:38 / mi
ahr:99 max:112 shoes: Asics Nimbus

with Judy

Wednesday Apr 20 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.4 weight:145.4lbs

Exercises 10:00 [1]

30situps,20deadlifts,48heeldrops
11 AM

trail running 1:05:03 intensity: (36:02 @3) + (19:36 @4) + (9:25 @5) 5.7 mi (11:25 / mi) +50m 11:06 / mi
ahr:131 max:153 shoes: Columbia Master Fly

A short version of Skyline 1,

Tuesday Apr 19 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0 weight:148.5lbs

Exercises (PT) 10:00 [3]

10 reps of 10 exercises.
1 PM

paved running 1:21:51 intensity: (7 @0) + (40:02 @1) + (22:16 @2) + (19:26 @3) 6.12 mi (13:22 / mi) +3587m 4:44 / mi
ahr:100 max:120 shoes: Asics Nimbus

2 laps aronfd the block, the with Judy, then up and down Sandy Valley., 1 styrofoam cup.

Monday Apr 18 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:148.5lbs

Exercises 10:00 [3]

30situps,25pushups,40hamcurls,2m/1legstand,20/20heeldrops
2 PM

paved running 1:40:51 intensity: (2:08 @0) + (37:33 @1) + (21:24 @2) + (39:46 @3) 7.52 mi (13:25 / mi) +66m 13:03 / mi
ahr:102 max:121 shoes: Asics Nimbus

with Judy ..3 bud lites, 2 water bottles, other stuff

Sunday Apr 17 #

9 AM

paved running 20:18 intensity: (25 @0) + (3:30 @1) + (4:05 @2) + (12:18 @3) 1.63 mi (12:27 / mi) +54m 11:17 / mi
ahr:106 max:121 shoes: Asics Nimbus

So many beer cans in the first mile, I just dumped them on the road side...returning college and private school students?

trail running 36:16 intensity: (1:09 @1) + (4:34 @2) + (30:33 @3) 3.06 mi (11:51 / mi)
ahr:114 max:126 shoes: Asics Nimbus

2 dogpoop bags, left them for someone else for disposal (the trash can has been removed from the parking area).

paved running 17:51 intensity: (3 @1) + (1:26 @2) + (16:22 @3) 1.51 mi (11:49 / mi) +8m 11:38 / mi
ahr:112 max:120 shoes: Asics Nimbus

2 water bottles, 1 Mtndew, 1 CoorsLite

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