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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Aug 8, 2011:

activity # timemileskm+m
  orienteering7 5:54:01 24.1(14:41) 38.79(9:08) 715227c
  canoe-O1 45:00 3.0(15:00) 4.83(9:19)
  trail running1 13:06 1.03(12:43) 1.66(7:54) 20
  Total8 6:52:07 28.13(14:39) 45.28(9:06) 735227c
  [1-5]8 5:53:20

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TuWeThFrSaSuMo

Monday Aug 8, 2011 #

4 PM

canoe-O (w/o the O') 45:00 [1] 3.0 mi (15:00 / mi)

Around Club Island with Jude.

Sunday Aug 7, 2011 #

9 AM

orienteering race 1:34:41 intensity: (10 @0) + (14 @1) + (1:10 @2) + (13:38 @3) + (1:04:31 @4) + (14:58 @5) *** 7.07 mi (13:24 / mi) +277m 11:56 / mi
ahr:135 max:157 20c shoes: VJ Twister spike

Plan was to run at threshold , but that went out the window when I realized how tired my legs were. Felt better as the run went on and felt good for the last few controls, probably as I became motivated to breal 10m./Km.

Long - Red - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge
 
10 AM

orienteering race 37:33 intensity: (6 @0) + (19 @1) + (28 @2) + (8 @3) + (14:22 @4) + (22:10 @5) 2.9 mi (12:57 / mi) +108m 11:36 / mi
ahr:143 max:158 14c

2 PM

orienteering race 16:08 intensity: (56 @4) + (15:12 @5) 1.84 mi (8:46 / mi) +24m 8:26 / mi
ahr:148 max:157 17c shoes: Icebug Celeritas

trail running warm up/down 13:06 intensity: (2:08 @2) + (10:43 @3) + (15 @4) 1.03 mi (12:43 / mi) +20m 12:00 / mi
ahr:117 max:128


Middle Green-Y - Splits

Sprint - Course 3 - Splits

Thursday Aug 4, 2011 #

2 PM

orienteering race (Mass start) 6:49 intensity: (26 @0) + (5 @1) + (3 @2) + (8 @3) + (1:11 @4) + (4:56 @5) 0.85 mi (8:01 / mi) +14m 7:38 / mi
ahr:145 max:161 10c shoes: Icebug Celeritas

orienteering race (Mass start) 6:30 intensity: (1:22 @4) + (5:08 @5) 0.95 mi (6:50 / mi) +2m 6:48 / mi
ahr:129 max:162 10c shoes: Icebug Celeritas

orienteering race (Sprint A) 30:32 intensity: (59 @0) + (3:35 @1) + (1:00 @2) + (16:56 @3) + (8:02 @4) 1.87 mi (16:20 / mi) +31m 15:32 / mi
ahr:118 max:140 12c shoes: Icebug Celeritas

orienteering warm up/down 12:25 intensity: (21 @0) + (2:36 @1) + (5:02 @2) + (4:26 @3) 0.74 mi (16:47 / mi) +19m 15:32 / mi
ahr:104 max:122 7c

Control pick-up

Webster TDS #4 Sprint A - Splits

Wednesday Aug 3, 2011 #

3 PM

orienteering (Fog-O) 54:25 [0] 2.21 mi (24:39 / mi) +177m 19:44 / mi

orienteering race (Super string) 3:00 [5] *** 0.4 km (7:30 / km)
50c

2 runs
A real leg and cardio workout.
9seconds faster the 2nd time using a S!9 stick.

Tuesday Aug 2, 2011 #

1 PM

orienteering warm up/down 2:20 [0] 0.03 mi (1:18:14 / mi)

Measuring the Super String course

orienteering 19:10 intensity: (15 @1) + (12 @2) + (53 @3) + (8:23 @4) + (9:27 @5) 1.68 mi (11:24 / mi) +32m 10:46 / mi
ahr:142 max:153 11c

orienteering 9:48 intensity: (14 @3) + (3:02 @4) + (6:32 @5) 0.92 mi (10:39 / mi) +29m 9:42 / mi
ahr:144 max:152 6c

orienteering 3:40 [5] 0.5 km (7:20 / km) +2m 7:11 / km
60c

2 runs of the Super String, set by JK.
8 PM

orienteering race 57:00 [3] 4.0 km (14:15 / km)
10c shoes: Icebug Celeritas

Night-O
Started west and south to the highest point controls. Only saw one other runner out that way. Then down the wrong spur and more lights appeared (on the next spur), then running in I noticed the 50 pointer just north of ther parking lot. Ran hard to get that and then in with minutes to spare.
Decent finish considering my weak light, bobble and caution at night.

Durand TDS #2 Sprint A - Splits

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