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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 7:

activity # timemileskm+m
  paved running3 3:08:58 14.56(12:59) 23.42(8:04) 118
  trail running1 1:14:31 6.7(11:07) 10.78(6:55) 417
  Exercises4 48:00
  rowing machine4 40:00 5.62(7:07) 9.05(4:25)
  orienteering1 33:38 2.01(16:44) 3.23(10:24) 119c
  Total9 6:25:07 28.89 46.49 5469c
  [1-5]9 6:16:05
averages - sleep:7.4 rhr:40 weight:146.5lbs

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Saturday May 7 #

12 PM

orienteering race 33:38 intensity: (10 @0) + (11 @1) + (14 @2) + (22:49 @3) + (9:10 @4) + (1:04 @5) *** 2.01 mi (16:44 / mi) +11m 16:27 / mi
ahr:132 max:148 9c shoes: Icebug OLX

Nice terrain with no rocks! A bit of light green here and there, nice courses by Stina..I was too hesitant on the way to 1, should have used the trails more. Only saw 1 or 2 others on my course.

Thursday May 5 #

8 AM

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

Exercises (ballista level 2) 14:00 [1]

10 AM

paved running 1:20:53 intensity: (23 @0) + (41:50 @1) + (20:11 @2) + (18:29 @3) 5.9 mi (13:42 / mi) +74m 13:11 / mi
ahr:100 max:121

Wednesday May 4 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:40 slept:7.4 weight:145lbs

Exercises 10:00 [1]

22deadlifts,34situps,40hamcurls,60heeldrops
Right heel fascia sore, limping when barefoot....was it the stones, or too much fast running?
3 PM

paved running 29:20 intensity: (2:55 @0) + (5:27 @1) + (16:43 @2) + (4:15 @3) 2.0 mi (14:39 / mi) +3m 14:34 / mi
ahr:99 max:111

Tuesday May 3 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.4 weight:147lbs

Exercises (PT) 14:00 [1]

15 reps of the 10.
1 PM

trail running (skyline 1) 1:14:31 intensity: (22 @1) + (20 @2) + (34:08 @3) + (15:50 @4) + (23:51 @5) 6.7 mi (11:07 / mi) +417m 9:19 / mi
ahr:138 max:155 shoes: Columbia Master Fly

Felt good today, five minutes faster than 2 weeks ago. The shoes are getting thin, hit hard on the right heel a few times..

Monday May 2 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:148lbs

Exercises 10:00 [1]

27pushups, 30situps, 40hamcurls, 49heeldrops

Sunday May 1 #

12 PM

paved running 1:18:45 intensity: (5:34 @0) + (32:08 @1) + (7:30 @2) + (19:45 @3) + (11:13 @4) + (2:35 @5) 6.65 mi (11:51 / mi) +41m 11:37 / mi
ahr:107 max:149 shoes: Asics Nimbus

with Judy then some pickups on the rec trail.

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