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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 14:

activity # timemileskm+m
  trail running3 2:36:16 10.86(14:23) 17.49(8:56) 193
  orienteering1 2:10:15 8.32(15:39) 13.39(9:44) 1525c
  Road bike1 50:03 10.95(4:34) 17.63(2:50) 85
  paved running1 49:36 3.37(14:43) 5.42(9:09) 98
  Exercises3 34:00
  rowing machine3 30:00 4.14(7:15) 6.66(4:30)
  Total9 7:30:10 37.65 60.58 39025c
  [1-5]9 7:11:17
averages - sleep:6 rhr:44 weight:145.7lbs

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Saturday May 14 #

3 PM

trail running 59:52 intensity: (1:05 @0) + (42:57 @1) + (10:05 @2) + (5:45 @3) 3.98 mi (15:01 / mi) +126m 13:41 / mi
ahr:96 max:118 shoes: Asics GT-1000

with Judy
5 PM

Road bike 50:03 intensity: (11:54 @0) + (22:30 @1) + (13:21 @2) + (2:18 @3) 10.95 mi (4:34 / mi) +85m 4:28 / mi
ahr:91 max:118 shoes: Raleigh

Pre dinner ride, first ride of this year, on the lovely river route.

Friday May 13 #

6 AM

trail running 59:50 intensity: (4:56 @0) + (51:28 @1) + (1:08 @2) + (2:18 @3) 3.97 mi (15:04 / mi) +26m 14:46 / mi
ahr:88 max:105 shoes: Asics GT-1000

South on the Gula Stigen with Judy.

Thursday May 12 #

5 PM

trail running 36:34 intensity: (55 @0) + (3:19 @1) + (10:51 @2) + (15:57 @3) + (33 @4) + (4:59 @5) 2.91 mi (12:34 / mi) +41m 12:03 / mi
ahr:115 max:165 slept:3.0 shoes: Asics GT-1000

Jet lag shake out run North on the Gula Stigen with Ross.

Wednesday May 11 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:144lbs

Exercises 10:00 [1]

20deadlifts,30situps,50heeldrops

Tuesday May 10 #

8 AM

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:9.0 weight:146lbs

Exercises (PT) 14:00 [3]

10 exercises, 15reps each
4 PM

paved running 49:36 [3] 3.37 mi (14:43 / mi) +98m 13:30 / mi

Monday May 9 #

8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)

Exercises 10:00 [3]
rhr:44 weight:147lbs

30situps,25pushups,50heeldrops

Sunday May 8 #

9 AM

orienteering race 2:10:15 intensity: (3 @0) + (33 @1) + (1:07 @2) + (1:38:32 @3) + (21:16 @4) + (8:44 @5) **** 8.32 mi (15:39 / mi) +15m 15:34 / mi
ahr:129 max:152 25c shoes: Inov 8 OROC 280

I was quite pleased to finish under 2 1/2 hours, my goal for this year. With the master's womens pack for the first 10 controls, then pulled away a bit, despite navigating toward 12 instead of 11, not too much penalty there, and caught up with Clint around 15, but we erred on 19 which cost me about 4 minutes. Feeling a bit tired and running alone to 22 when the women caught back up, got slowed when i hit my head on a rock crossing the stream. Had Jeremy just ahead and was slowly gaining on him and opening up some space on the masters women. He skipped the last control, I ran hard for that loop and finished feeling pretty satisfied.

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