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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 10, 2011:

activity # timemileskm+m
  orienteering2 2:40:16 10.83(14:48) 17.42(9:12) 31017 /36c47%
  trail running2 1:16:09 7.21(10:34) 11.6(6:34) 411
  paved running2 1:08:15 6.54(10:26) 10.52(6:29) 76
  rowing machine3 30:00
  track running1 12:28 1.59(7:49) 2.57(4:52)
  Total8 5:47:08 26.17 42.11 79717 /36c47%
  [1-5]8 5:45:58
averages - sleep:8 rhr:40 weight:141lbs

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Sunday Oct 9, 2011 #

9 AM

orienteering race 1:31:44 intensity: (12 @0) + (32 @1) + (3:45 @2) + (20:49 @3) + (57:06 @4) + (9:20 @5) *** 9.47 km (9:41 / km) +173m 8:52 / km
ahr:132 max:153 18c shoes: Icebug Celeritas

trail running warm up/down 6:16 intensity: (8 @0) + (9 @1) + (1:30 @2) + (4:29 @3) 0.56 mi (11:15 / mi)
ahr:113 max:121 shoes: Icebug Celeritas


Sunday Red - Splits

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet
 
Event: Ontario Orienteering Championships
 
11 AM

orienteering race 1:08:32 intensity: (18 @0) + (13 @1) + (4 @2) + (5:11 @3) + (29:01 @4) + (33:45 @5) *** 7.95 km (8:37 / km) +137m 7:56 / km
ahr:141 max:158 spiked:17/18c shoes: Icebug Celeritas

Good run, except for the 11 minutes wandering on #6,..........

Saturday Red - Splits

Friday Oct 7, 2011 #

8 AM

rowing machine 10:00 [1]
rhr:40

Thursday Oct 6, 2011 #

7 AM

rowing machine 10:00 [1]
rhr:40 weight:141lbs

5 PM

paved running warm up/down 18:46 intensity: (20 @0) + (38 @1) + (2:53 @2) + (13:53 @3) + (1:02 @4) 1.84 mi (10:13 / mi) +34m 9:40 / mi
ahr:116 max:133 shoes: Asics 1150

track running (T intervals) 8:20 intensity: (2 @1) + (8 @2) + (1:15 @3) + (1:56 @4) + (4:59 @5) 1.06 mi (7:50 / mi)
ahr:139 max:149 shoes: Asics 1150

track running (T intervals) 4:08 intensity: (3 @0) + (28 @3) + (42 @4) + (2:55 @5) 0.53 mi (7:48 / mi)
ahr:143 max:148 shoes: Asics 1150

paved running warm up/down 18:40 intensity: (3:24 @2) + (15:16 @3) 1.75 mi (10:41 / mi) +18m 10:22 / mi
ahr:115 max:122 shoes: Asics 1150

Wednesday Oct 5, 2011 #

11 AM

trail running 1:09:53 intensity: (20 @1) + (2:19 @2) + (24:04 @3) + (35:30 @4) + (7:40 @5) 6.65 mi (10:30 / mi) +411m 8:49 / mi
ahr:132 max:158 shoes: HiTech HP1 Multisport

Skyline one route.
Started off feeling tired, then felt good, then realized I Was tired.
Streams were flowing briskly, had to do some construction at a stream crossing.
Pushed hard for the last 15 minutes to get under 70 minutes, pathetic...

Tuesday Oct 4, 2011 #

8 AM

rowing machine 10:00 [1]
slept:8.0 weight:141lbs

5 PM

paved running 30:49 intensity: (9 @0) + (16 @1) + (8:49 @2) + (20:54 @3) + (41 @4) 2.96 mi (10:26 / mi) +24m 10:10 / mi
ahr:114 max:131 shoes: Asics 1140

Got out after the rain.
Tired legs, no ambition. Hopefully a recovery run..

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