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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 21, 2019:

activity # timemileskm+m
  paved running6 4:12:33 18.49(13:39) 29.76(8:29) 299
  orienteering3 2:25:26 7.85(18:32) 12.63(11:31) 60415c
  rowing machine3 25:00 3.5(7:09) 5.63(4:26)
  trail running2 5:48 0.37(15:41) 0.6(9:45) 19
  Total11 7:08:47 30.21(14:12) 48.62(8:49) 92115c
  [1-5]11 7:00:49
averages - sleep:8.1 rhr:41 weight:145.5lbs

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Monday Oct 21, 2019 #

3 PM

paved running 57:42 intensity: (5:58 @0) + (39:17 @1) + (10:09 @2) + (2:18 @3) 4.09 mi (14:06 / mi) +63m 13:28 / mi
ahr:94 max:115 shoes: Asics

with Judy

Sunday Oct 20, 2019 #

10 AM

orienteering 39:08 intensity: (13 @0) + (3 @1) + (5 @2) + (19:07 @3) + (13:12 @4) + (6:28 @5) 2.37 mi (16:33 / mi) +209m 12:59 / mi
ahr:136 max:161


Brown X Sunday - Splits

Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash
 
10 AM

trail running warm up/down 1:45 intensity: (1:37 @3) + (2 @4) + (6 @5) 0.11 mi (15:55 / mi) +19m 10:25 / mi
ahr:164 max:168 shoes: Inov-8 X-Talon

orienteering 48:48 intensity: (18 @0) + (1:33 @1) + (4:53 @2) + (40:52 @3) + (1:12 @4) 2.4 mi (20:18 / mi) +181m 16:27 / mi
ahr:119 max:143


Brown-X Saturday - Splits

Friday Oct 18, 2019 #

rowing machine 5:00 [3] 1.1 km (4:33 / km)
slept:8.5

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

paved running 39:28 [3] 2.73 mi (14:28 / mi) +57m 13:36 / mi

Thursday Oct 17, 2019 #

3 PM

paved running 52:14 intensity: (13 @0) + (27:30 @1) + (19:18 @2) + (5:13 @3) 4.01 mi (13:02 / mi) +69m 12:22 / mi
ahr:100 max:118

Wednesday Oct 16, 2019 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.7 weight:144lbs

33situps,20lifts,30/30heeldrops
3 PM

paved running 39:08 intensity: (21 @0) + (5:48 @1) + (10:54 @2) + (22:05 @3) 3.31 mi (11:49 / mi) +14m 11:40 / mi
ahr:106 max:117

Tuesday Oct 15, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:41 slept:8.0 weight:147lbs

30situps,20pushups,30/30heeldrops
12 PM

paved running warm up/down 4:25 intensity: (25 @0) + (59 @1) + (13 @2) + (2:48 @3) 0.3 mi (14:43 / mi) +25m 11:42 / mi
ahr:104 max:124 shoes: Inov-8 OROC 340

orienteering 57:30 intensity: (17 @0) + (6:05 @1) + (6:47 @2) + (40:35 @3) + (2:33 @4) + (1:13 @5) 3.08 mi (18:40 / mi) +214m 15:22 / mi
ahr:117 max:151 15c shoes: Inov-8 OROC 340

1 5 control training course in HP section

trail running 4:03 intensity: (3:30 @1) + (26 @2) + (7 @3) 0.26 mi (15:36 / mi)
ahr:92 max:104 shoes: Inov-8 OROC 340

Conversation with head ranger Tom Bender. Discussed trash, homeless huts and rattlesnakes.
3 PM

paved running 59:36 intensity: (13 @0) + (7:12 @1) + (28:29 @2) + (23:42 @3) 4.06 mi (14:41 / mi) +71m 13:55 / mi
ahr:105 max:120 shoes: Asics

with Judy

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