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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 3, 2023:

activity # timemileskm+m
  paved running5 5:23:05 22.37(14:26) 36.01(8:58) 521
  trail running1 1:30:35 8.08(11:13) 13.0(6:58) 346
  orienteering1 1:25:29 6.04(14:09) 9.72(8:48) 22420c
  Exercises4 44:00
  rowing machine4 40:00 5.53(7:14) 8.9(4:30)
  Total11 9:43:09 42.02 67.63 109120c
  [1-5]11 9:36:32
averages - sleep:7.8 rhr:42 weight:146.8lbs

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Saturday Jun 3, 2023 #

Event: Scrabble Rogaine
 
Event: WCOC Bethel Schools Sprints
 
3 PM

paved running 48:14 intensity: (1:08 @0) + (26:58 @1) + (19:18 @2) + (50 @3) 3.3 mi (14:37 / mi) +40m 14:05 / mi
ahr:98 max:108 shoes: Altra Solstice

with Judy

Friday Jun 2, 2023 #

8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:42 weight:145lbs

Exercises 10:00 [1]

30situps,25pushups,60heeldrops,2m./1legstand
10 AM

paved running 1:00:24 intensity: (1:21 @0) + (32:41 @1) + (20:12 @2) + (6:10 @3) 4.11 mi (14:41 / mi) +71m 13:56 / mi
ahr:97 max:112

Thursday Jun 1, 2023 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0

Exercises 10:00 [1]

20situps,15pushups,35heeldrops
11 AM

trail running 1:30:35 intensity: (17 @0) + (25 @1) + (6 @2) + (47:40 @3) + (24:14 @4) + (17:53 @5) 8.08 mi (11:13 / mi) +346m 9:54 / mi
ahr:136 max:155 shoes: Columbia Master Fly

A not Skyline run, run. Decided to avoid the steep climbs, and go around on more runnable trails, but also to do about 8 miles, and not more than 90 minutes. Legs quite tired for the end.

Wednesday May 31, 2023 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:148.5lbs

Exercises (PT) 14:00 [1]

and 60 heeldrops
12 PM

paved running 1:00:50 intensity: (55 @0) + (40:18 @1) + (16:19 @2) + (3:18 @3) 4.15 mi (14:39 / mi) +76m 13:52 / mi
ahr:96 max:111 shoes: Altra Solstice

with Judy

Tuesday May 30, 2023 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.5

Exercises 10:00 [1]

33SITUPS,33PUSHUPS
11 AM

paved running 1:53:33 intensity: (1:42 @0) + (54:37 @1) + (20:26 @2) + (31:47 @3) + (3:51 @4) + (1:10 @5) 8.01 mi (14:11 / mi) +274m 12:49 / mi
ahr:103 max:150 shoes: Asics Nimbus

with Judy then Sandy Valley and 10 times Erin Way, 1 water, 1 MacCafe cup, 1 can

Monday May 29, 2023 #

10 AM

paved running 40:04 intensity: (1:07 @0) + (20:58 @1) + (12:32 @2) + (5:27 @3) 2.8 mi (14:19 / mi) +60m 13:25 / mi
ahr:98 max:115 shoes: Altra Solstice

with Judy, 2 cans, 1 bottle

Sunday May 28, 2023 #

Event: NEOC Forest Park
 
11 AM

orienteering race 1:25:29 intensity: (7 @0) + (8 @1) + (2 @2) + (35:36 @3) + (38:56 @4) + (10:40 @5) *** 6.04 mi (14:09 / mi) +224m 12:41 / mi
ahr:138 max:152 20c shoes: Inov-8 X-Talon

Lots of running and ups and downs, and distracted by another runner, blew the navigation to the last control (although a map error didn't help).
Thank you to Nancy for driving.

Long - Splits

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