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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 29, 2018:

activity # timemileskm+m
  orienteering4 3:38:11 15.4(14:10) 24.78(8:48) 100654c
  trail running1 1:08:14 6.65(10:16) 10.7(6:23) 380
  paved running1 56:36 4.03(14:03) 6.49(8:44) 117
  rowing machine3 30:00 4.22(7:07) 6.79(4:25)
  Total9 6:13:01 30.3(12:19) 48.76(7:39) 150354c
  [1-5]9 6:11:54
averages - sleep:7.6 rhr:39 weight:144.3lbs

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WeThFrSaSuMoTu

Tuesday May 29, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:8.0 weight:146.5lbs

30abs,20pushups,50heeldrops,2m.1legstand.

Monday May 28, 2018 #

10 AM

orienteering race 1:42:57 intensity: (22 @0) + (49 @1) + (2:43 @2) + (1:35:51 @3) + (2:29 @4) + (43 @5) 7.09 mi (14:31 / mi) +418m 12:16 / mi
ahr:123 max:148 18c shoes: Inov-8 X-Talon

This was my favorite race of the weekend. I made some good route choices, and only one error, and I'm not sure what happened, seems the map was missing a significant feature, at number 2.
I should have brought some carbo food with me, going over 90 minutes I could have used some. Fortunately the last few controls (14 and 16) offered road options so the effort was not too great at the end.

Sunday May 27, 2018 #

12 PM

orienteering race 40:30 intensity: (5 @0) + (12 @1) + (8 @2) + (28:29 @3) + (10:13 @4) + (1:23 @5) 2.75 mi (14:42 / mi) +216m 11:49 / mi
ahr:133 max:153 shoes: Inov-8 X-Talon

Saturday May 26, 2018 #

12 PM

orienteering race 52:37 intensity: (11 @0) + (12 @1) + (8 @2) + (22:21 @3) + (25:05 @4) + (4:40 @5) 3.26 mi (16:08 / mi) +306m 12:30 / mi
ahr:136 max:154 16c shoes: Inov-8 X-Talon

Friday May 25, 2018 #

2 PM

orienteering race 22:07 intensity: (1:36 @3) + (2:43 @4) + (17:48 @5) 2.29 mi (9:38 / mi) +66m 8:51 / mi
ahr:146 max:152 20c shoes: Inov-8 X-Talon

Thursday May 24, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:6.5 weight:143lbs

33abs,20pushups,60heeldrops,2m.1legstand

Wednesday May 23, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.2 weight:143.5lbs

20situps,15pushups,40heeldrops,2m.1legstand
12 PM

trail running 1:08:14 intensity: (7 @0) + (12 @1) + (26 @2) + (25:01 @3) + (21:10 @4) + (21:18 @5) 6.65 mi (10:16 / mi) +380m 8:43 / mi
ahr:138 max:150 shoes: Columbia Master Fly

Determined to put in a good workout, although feeling a bit lethargic on the way over, forced the pace for the first half.
4 PM

paved running 56:36 intensity: (22 @0) + (4:22 @1) + (17:38 @2) + (34:14 @3) 4.03 mi (14:03 / mi) +117m 12:53 / mi
ahr:107 max:118 shoes: Asics 1000-5

with Judy

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