Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jun 25, 2016:

	activity	#	time	miles		km		+m
	orienteering	3	3:26:01	11.84	(17:24)	19.05	(10:49)	735	41c
	paved running	5	3:01:09	15.52	(11:40)	24.98	(7:15)	294
	Road bike	1	1:23:31	13.69	(6:06)	22.04	(3:47)	113
	trail running	3	1:13:47	7.79	(9:28)	12.53	(5:53)	286
	rowing machine	5	56:00	7.47	(7:30)	12.02	(4:40)
	Exercises	1	16:00
	Total	14	10:16:28	56.31		90.63		1428	41c
averages - sleep:7.9 weight:140.5lbs

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Saturday Jun 25, 2016 #

Event: WCOC Ratlum Mountain

paved running warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Icebug Celeritas

2 PM

orienteering race 17:32 [4] 1.26 mi (13:53 / mi) +65m 11:58 / mi
ahr:131 max:152 8c shoes: Icebug Celeritas

orienteering race 14:39 [4] 1.3 mi (11:18 / mi) +91m 9:16 / mi
ahr:142 max:157 9c shoes: Icebug Celeritas

Sprint A - Splits

Sprint B - Splits

Friday Jun 24, 2016 #

rowing machine 11:00 [3] 2.2 km (5:00 / km)
slept:8.5 weight:140lbs

33jacknifes,40hamballs,2m/quad,12pushups,60heeldrops

11 AM

paved running warm up/down 17:13 [3] 1.66 mi (10:22 / mi) +43m 9:36 / mi
ahr:108 max:135 shoes: Asics GT-1000

trail running tempo 36:43 [4] 4.38 mi (8:23 / mi) +32m 8:12 / mi
ahr:138 max:151 shoes: Asics GT-1000

paved running warm up/down 11:28 [3] 1.11 mi (10:20 / mi)
ahr:118 max:125

Thursday Jun 23, 2016 #

rowing machine 15:00 [3] 3.0 km (5:00 / km)
slept:7.3 weight:140.5lbs

33abs,60heeldrops,40hamballs,2m/quad

5 PM

paved running 13:43 [3] 1.35 mi (10:09 / mi) +31m 9:29 / mi
ahr:107 max:121

trail running 4:34 [3] 0.51 mi (8:57 / mi) +10m 8:26 / mi
ahr:123 max:134 shoes: Asics GT-1000

paved running 36:17 [3] 3.45 mi (10:31 / mi) +38m 10:10 / mi
ahr:105 max:117 shoes: Asics GT-1000

Wednesday Jun 22, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:141lbs

30jacknifes,40hamballs,40heeldrops,2m/quad

11 AM

trail running warm up/down 16:50 [3] 1.46 mi (11:32 / mi) +58m 10:16 / mi
ahr:101 max:115 shoes: Vintage VJ

orienteering 54:27 [4] 4.0 mi (13:37 / mi) +385m 10:29 / mi
ahr:124 max:144 12c shoes: Vintage VJ

A 4.9K Green course I found in the map drawer..
Flushed out a good sized coyote on the way to 3.

trail running warm up/down 15:40 [3] 1.44 mi (10:53 / mi) +186m 7:46 / mi
ahr:117 max:129 shoes: Vintage VJ

Tuesday Jun 21, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30abs,45heeldrops,2m/quad,10pushups

11 AM

Road bike 1:23:31 [2] 13.69 mi (6:06 / mi) +113m 5:57 / mi
shoes: Ross Signature 290S

5 PM

paved running 28:48 [3] 2.88 mi (10:00 / mi) +41m 9:35 / mi
ahr:111 max:137 shoes: Asics GT-1000

Monday Jun 20, 2016 #

Exercises (Ballista routine) 16:00 [3]

rowing machine 10:00 [3] 2.24 km (4:28 / km)

30jacknifes,30/30heeldrops.40hamballs,10pushups,2m/quad

10 AM

paved running 1:08:40 [1] 4.67 mi (14:42 / mi) +141m 13:27 / mi
ahr:130 max:145 shoes: Altra Instinct 1.5

With Jude, her HR. Some trail running.

Sunday Jun 19, 2016 #

Event: Harris Center

10 AM

orienteering race 1:59:23 [3] ***** 5.28 mi (22:37 / mi) +194m 20:18 / mi
ahr:107 max:133 12c shoes: Inov8 OROC 350

I was looking forward to running in this area again. Pretty disappointed to fare so badly. The first leg was really tough, no warmup, and jumped right into the tough rocky area. I actually went through Blue 15, which was Red 1 when coming back in the second time.
I have a lot of trouble visualizing the rock formations here, and figuring the size of boulders from the map. Takes me awhile to adjust.
Had to bail as Hill and I were due back for Fathers Day partying.

Blue - Splits

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