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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 17, 2012:

activity # timemileskm+m
  trail running3 4:13:58 23.53(10:48) 37.86(6:42) 918
  orienteering2 2:43:45 10.73(15:15) 17.27(9:29) 22718c
  paved running2 1:15:35 7.3(10:22) 11.74(6:26) 194
  rowing machine3 30:00 4.01(7:28) 6.46(4:39)
  Road bike1 30:00 5.0(6:00) 8.05(3:44)
  Total9 9:13:18 50.57(10:56) 81.39(6:48) 133918c
  [1-5]9 9:12:20
averages - sleep:7.5 rhr:39 weight:147lbs

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Monday Sep 17, 2012 #

8 AM

rowing machine (30abs, bplank, 60toes) 10:00 [1] 2.2 km (4:33 / km)
rhr:37 slept:8.0 weight:147lbs

1 PM

trail running (skyline 1) 1:05:55 intensity: (6 @1) + (5:39 @2) + (28:06 @3) + (30:17 @4) + (1:47 @5) 6.64 mi (9:56 / mi) +416m 8:19 / mi
ahr:144 max:173 shoes: Adidas Trail racer

Sunday Sep 16, 2012 #

Event: Pisgah Mountain Trail Race
 
Event: NEOC: Boojum Rock
 
9 AM

paved running warm up/down 32:46 intensity: (6:09 @1) + (17:50 @2) + (3:40 @3) + (5:05 @4) + (2 @5) 3.35 mi (9:46 / mi) +20m 9:35 / mi
ahr:125 max:170 shoes: Asics 1140

trail running warm up/down 3:12 intensity: (1:02 @1) + (2:10 @2) 0.26 mi (12:25 / mi) +6m 11:34 / mi
ahr:113 max:121 shoes: Icebug Celeritas

orienteering race 1:10:09 intensity: (8:29 @1) + (41:29 @2) + (20:11 @3) 4.4 mi (15:57 / mi) +148m 14:26 / mi
ahr:122 max:140 18c shoes: Adidas Trail racer

orienteering race 51:36 intensity: (13 @1) + (36:36 @2) + (14:29 @3) + (18 @4) 2.73 mi (18:54 / mi) +79m 17:20 / mi
ahr:128 max:148 shoes: Icebug Celeritas


Brown - Splits

Green - Splits

Saturday Sep 15, 2012 #

Event: NEOC: Turtle Pond
 
11 AM

Road bike warm up/down 30:00 [3] 5.0 mi (6:00 / mi)
shoes: Ross Signature 290S

Jude and I rode over to Turtle Pond.
12 PM

orienteering race 22:00 [4] 3.3 km (6:40 / km)
shoes: Icebug Celeritas

Sprint at TP.
Unfortunately, I miss punched at number two.
Had a decent run.

orienteering 20:00 [2] 2.5 km (8:00 / km)
shoes: Icebug Celeritas

Control picking up.

Friday Sep 14, 2012 #

8 AM

rowing machine (30abs,bplank,20/35toes) 10:00 [1] 2.16 km (4:38 / km)
rhr:40 slept:7.5 weight:147lbs

Thursday Sep 13, 2012 #

8 AM

rowing machine (30abs,bplank,45toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:40 slept:7.0 weight:147lbs

Wednesday Sep 12, 2012 #

10 AM

trail running long 3:04:51 intensity: (7:22 @1) + (1:43:12 @2) + (1:13:44 @3) + (33 @4) 16.63 mi (11:07 / mi) +496m 10:10 / mi
ahr:126 max:155 shoes: Adidas Trail racer

Started along the Burma Road, a bit jungle like, which I should have expected this time of year, then checked out the upcoming Little Blue Hill sprint terrain, then a dash to Quincy, and the short way back.
Going for 3 hours or 18 miles, not fast enough for the latter.

Tuesday Sep 11, 2012 #

4 PM

paved running warm up/down 12:37 intensity: (32 @0) + (37 @1) + (10:52 @2) + (36 @3) 1.22 mi (10:21 / mi) +38m 9:26 / mi
ahr:118 max:136 shoes: Asics 1150

paved running hills 1:46 intensity: (11 @0) + (21 @1) + (32 @2) + (42 @3) 0.15 mi (11:57 / mi) +17m 8:48 / mi
ahr:119 max:138 shoes: Asics 1150

paved running hills 1:37 intensity: (11 @1) + (38 @2) + (48 @3) 0.14 mi (11:10 / mi) +13m 8:44 / mi
ahr:127 max:146 shoes: Asics 1150

paved running hills 1:58 intensity: (32 @1) + (35 @2) + (33 @3) + (18 @4) 0.15 mi (13:11 / mi) +17m 9:44 / mi
ahr:125 max:149 shoes: Asics 1150

paved running hills 1:30 intensity: (7 @1) + (32 @2) + (47 @3) + (4 @4) 0.14 mi (10:22 / mi) +11m 8:23 / mi
ahr:131 max:147 shoes: Asics 1150

paved running hills 1:46 intensity: (10 @1) + (45 @2) + (28 @3) + (23 @4) 0.15 mi (12:00 / mi) +12m 9:34 / mi
ahr:129 max:151 shoes: Asics 1150

paved running hills 2:22 intensity: (13 @0) + (54 @1) + (27 @2) + (42 @3) + (6 @4) 0.14 mi (16:21 / mi) +13m 12:47 / mi
ahr:118 max:148 shoes: Asics 1150

paved running hills 1:30 intensity: (11 @1) + (25 @2) + (37 @3) + (17 @4) 0.15 mi (10:11 / mi) +15m 7:44 / mi
ahr:131 max:148 shoes: Asics 1150

paved running hills 1:30 intensity: (2 @0) + (24 @2) + (37 @3) + (27 @4) 0.15 mi (10:11 / mi) +19m 7:16 / mi
ahr:138 max:153 shoes: Asics 1150

paved running warm up/down 16:13 intensity: (1:18 @1) + (14:12 @2) + (43 @3) 1.55 mi (10:28 / mi) +19m 10:05 / mi
ahr:117 max:132 shoes: Asics 1150

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