Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 21, 2018:

activity # timemileskm+m
  paved running3 3:24:47 15.2(13:28) 24.46(8:22) 382
  orienteering2 2:53:46 9.87(17:36) 15.89(10:56) 66313 /34c38%
  rowing machine5 50:00 7.06(7:05) 11.37(4:24)
  Exercises1 15:00
  Total11 7:23:33 32.14 51.72 104513 /34c38%
  [1-5]11 7:16:46
averages - sleep:9.1 rhr:39 weight:144.7lbs

«»
1:41
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet
 
11 AM

orienteering race 1:37:57 intensity: (25 @0) + (12 @1) + (1:53 @2) + (1:33:12 @3) + (2:15 @4) 5.46 mi (17:56 / mi) +334m 15:04 / mi
ahr:123 max:142 20c shoes: Icebug OLX


Day 1 - Lake Frederick - Red - Splits

Friday Apr 20, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:38

30abs,25lifts,30/30heeldrops,
10 AM

paved running 55:11 [1] 4.03 mi (13:42 / mi) +85m 12:51 / mi
shoes: Asics 1000-5

with Judy

Thursday Apr 19, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:41 slept:8.5 weight:144lbs

35abs,40hamballs,2.2m./1legstand

Note

Biopsy negative, relief!

Wednesday Apr 18, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:144.5lbs

30abs,2m./1legstand,25pushups,60heeldrops
1 PM

paved running 1:31:49 intensity: (18 @0) + (22:12 @1) + (24:36 @2) + (44:43 @3) 7.13 mi (12:53 / mi) +160m 12:02 / mi
ahr:106 max:127 shoes: Asics 1000-5

Tuesday Apr 17, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:9.0 weight:145.5lbs

2x20situps,2x15lifts,2m.1legstand,40/40heeldrops
2 PM

paved running 57:47 intensity: (6:04 @0) + (24:14 @1) + (8:57 @2) + (12:32 @3) + (2:59 @4) + (3:01 @5) 4.04 mi (14:18 / mi) +137m 12:56 / mi
ahr:108 max:162 shoes: Altra Instinct 1.5

with Judy, hamstring getting sore after 3 miles.
4 PM

Exercises (Ballista routine) 15:00 [3]

Monday Apr 16, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0

30abs,25pushups,20hamballs (hamstring feeling it),50heeldrops

Sunday Apr 15, 2018 #

Event: WCOC Gay City State Park
 
11 AM

orienteering race 1:15:49 intensity: (6:07 @1) + (6:26 @2) + (1:02:45 @3) + (31 @4) *** 4.41 mi (17:12 / mi) +329m 13:57 / mi
ahr:113 max:139 spiked:13/14c slept:10.0 shoes: Inov-8 OROC 340

Some light snow, no rain, 39F, could have been worse.
Despite lots of rest last night, could only run at a jog on the trails and being careful and some walking in the woods. Hamstring a bit sore. Good navigation, but had lots of time to read the map, and many controls were fairly easy. Had some trouble at 9, no real attackpoint, and the controls in the fields at the end were tricky as they were hard to see and figuring what was open was hard to discern.
http://obasen.orientering.se/winsplits/online/en/d...

« Earlier | Later »