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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 5, 2019:

activity # timemileskm+m
  paved running5 4:02:12 17.45(13:53) 28.08(8:37) 296
  orienteering2 2:35:40 7.91(19:40) 12.74(12:13) 472
  trail running2 1:24:10 7.04 11.33 147
  Road bike1 53:45 12.22(4:24) 19.66(2:44) 164
  rowing machine3 30:00 4.24(7:05) 6.82(4:24)
  Exercises1 15:00
  Total12 9:40:47 48.86 78.63 1079
  [1-5]12 9:14:10
averages - sleep:7.8 rhr:42 weight:144.3lbs

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Saturday Oct 5, 2019 #

Event: UNO Urban Forestry Center
 

Note
(rest day)

Friday Oct 4, 2019 #

2 PM

paved running 39:57 intensity: (39 @0) + (36:33 @1) + (2:24 @2) + (21 @3) 2.78 mi (14:22 / mi) +54m 13:33 / mi
ahr:91 max:108 shoes: Asics

with Judy

Thursday Oct 3, 2019 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:42 weight:145lbs

30situps,20pushups,40hamballs,30/30heeldrops,2m/1legstand
11 AM

trail running warm up/down 4:23 intensity: (35 @0) + (3:11 @1) + (35 @2) + (2 @3)
ahr:91 max:104 shoes: Inov-8 OROC 340

trail running warm up/down 9:27 intensity: (28 @0) + (4:45 @1) + (3:23 @2) + (51 @3) 0.7 mi (13:30 / mi) +2m 13:24 / mi
ahr:96 max:110 shoes: Inov-8 OROC 340

more warmup after forgeting the compass in the car.

orienteering 25:56 intensity: (24 @0) + (3:34 @1) + (1:41 @2) + (20:17 @3) 1.41 mi (18:25 / mi) +79m 15:41 / mi
ahr:111 max:135

orienteering 26:50 intensity: (11:03 @1) + (3:59 @2) + (11:48 @3) 1.34 mi (19:59 / mi) +81m 16:51 / mi
ahr:107 max:136

orienteering 27:44 intensity: (2:50 @0) + (13:53 @1) + (3:25 @2) + (7:36 @3) 1.04 mi (26:44 / mi) +81m 21:32 / mi
ahr:97 max:122

trail running warm up/down 9:30 intensity: (2:56 @0) + (5:45 @1) + (21 @2) + (28 @3) 0.45 mi (21:07 / mi)
ahr:85 max:107 shoes: Inov-8 OROC 340

3 PM

paved running 56:43 intensity: (7:24 @0) + (21:33 @1) + (23:46 @2) + (4:00 @3) 4.03 mi (14:04 / mi) +73m 13:19 / mi
ahr:97 max:117 shoes: Asics

with Judy

Wednesday Oct 2, 2019 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.3 weight:143lbs

33situps,20lifts,44hamballs,30/30heeldrops,2x1m.1legstand
11 AM

Road bike 53:45 intensity: (10:21 @0) + (23:36 @1) + (10:49 @2) + (8:59 @3) 12.22 mi (4:24 / mi) +164m 4:13 / mi
ahr:92 max:123

Tuesday Oct 1, 2019 #

rowing machine 10:00 [2] 2.26 km (4:25 / km)
rhr:41 slept:8.3 weight:145lbs

30situps,20pushups,30/30heeldrops
11 AM

paved running long 16:52 intensity: (16 @0) + (1:00 @1) + (56 @2) + (14:40 @3) 1.62 mi (10:25 / mi) +33m 9:48 / mi
ahr:117 max:129 shoes: Altra Solstice

trail running long 1:00:50 intensity: (9 @1) + (8 @2) + (29:03 @3) + (25:59 @4) + (5:31 @5) 5.89 mi (10:20 / mi) +145m 9:36 / mi
ahr:134 max:147 shoes: Altra Solstice

paved running warm up/down 12:15 intensity: (15 @1) + (8 @2) + (11:52 @3) 1.1 mi (11:08 / mi)
ahr:117 max:132 shoes: Altra Solstice

4 PM

paved running 57:29 intensity: (20 @0) + (20:26 @1) + (25:23 @2) + (11:20 @3) 3.87 mi (14:51 / mi) +77m 13:59 / mi
ahr:101 max:113 shoes: Asics

with Judy

Monday Sep 30, 2019 #

Exercises (ballista) 15:00 [3]

12 PM

paved running 58:56 intensity: (24 @0) + (14:03 @1) + (28:40 @2) + (15:49 @3) 4.05 mi (14:33 / mi) +60m 13:55 / mi
ahr:103 max:120 shoes: Asics

with Judy

Sunday Sep 29, 2019 #

Event: WCOC Gay City State Park
 
Event: NEOC Wells State Park
 
10 AM

orienteering 1:15:10 intensity: (38 @1) + (1:38 @2) + (1:05:07 @3) + (6:36 @4) + (1:11 @5) 4.13 mi (18:13 / mi) +232m 15:31 / mi
ahr:125 max:148

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