Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 6, 2023:

activity # timemileskm+m
  paved running3 3:17:51 14.54(13:37) 23.39(8:27) 274
  trail running2 2:08:35 10.49(12:15) 16.89(7:37) 491
  Exercises4 48:00
  orienteering1 40:55 2.83(14:28) 4.55(8:59) 7411c
  rowing machine4 40:00 5.62(7:07) 9.05(4:25)
  Total9 7:35:21 33.48 53.89 83911c
  [1-5]9 7:30:21
averages - sleep:7.6 weight:146lbs

«»
1:51
0:00
» now
SuMoTuWeThFrSa

Saturday May 6, 2023 #

Event: UNO: Boulder Dash
 
11 AM

orienteering race 40:55 intensity: (11 @0) + (10 @1) + (2 @2) + (26:25 @3) + (12:48 @4) + (1:19 @5) *** 2.83 mi (14:28 / mi) +74m 13:22 / mi
ahr:134 max:147 11c shoes: Icebug OLX


Brown X - Splits

Friday May 5, 2023 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.5 weight:145.5lbs

Exercises 10:00 [1]

35situps,30pushups,40hamcurls,50heeldrops
11 AM

paved running 1:02:48 intensity: (3:27 @0) + (40:33 @1) + (4:28 @2) + (9:13 @3) + (2:57 @4) + (2:10 @5) 4.8 mi (13:06 / mi) +58m 12:37 / mi
ahr:101 max:148 shoes: Asics Nimbus

with Judy, accidently turned off watch....then 1 lap at T of stoney Lea.

Thursday May 4, 2023 #

9 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:145lbs

Exercises (ballista level 2) 14:00 [3]

with 20 hurdle mobilties, and level 3 for side hip bridges and clam shells with resistance band.

Wednesday May 3, 2023 #

1 PM

paved running 1:39:02 intensity: (50 @0) + (43:38 @1) + (30:09 @2) + (22:19 @3) + (34 @4) + (1:32 @5) 6.7 mi (14:47 / mi) +177m 13:40 / mi
ahr:102 max:160 shoes: Asics Nimbus

with Judy, 6 times Erins Way, deleted 1 lap at T of stoney Lea

Tuesday May 2, 2023 #

7 AM

rowing machine 10:00 [3] 2.17 km (4:36 / km)
slept:7.0

Exercises (PT) 14:00 [1]

1set of 15
11 AM

paved running 19:34 intensity: (14 @0) + (1:00 @1) + (2:46 @2) + (15:34 @3) 1.63 mi (12:00 / mi) +39m 11:11 / mi
ahr:110 max:123 shoes: Asics Nimbus

Light showers as I started, then about a minute of hail, then showers which slowly stopped, so damp but no falling drops.

trail running 51:30 intensity: (5 @0) + (6:18 @1) + (12:35 @2) + (32:32 @3) 3.8 mi (13:32 / mi) +127m 12:16 / mi
ahr:109 max:130

paved running 16:27 intensity: (54 @1) + (9:23 @2) + (6:10 @3) 1.41 mi (11:40 / mi)
ahr:106 max:115 shoes: Asics Nimbus

More showers, arrived home wet shirted.

Monday May 1, 2023 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:147.5lbs

Exercises 10:00 [1]

35situps,30pushups, 2m./1legstand, 20/30heeldrops
2 PM

trail running (skyline 1) 1:17:05 intensity: (13 @0) + (21 @1) + (9 @2) + (50:42 @3) + (14:37 @4) + (11:03 @5) 6.69 mi (11:31 / mi) +365m 9:51 / mi
ahr:131 max:151 shoes: Inov-8 X-Talon

Feeling a bit better this time, some wet rocks, so took it slow at times. No planes over Buck Hill today.

« Earlier | Later »