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Attackpoint AR - performance and training tools for adventure athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running3 2:48:09 11.36(14:48) 18.28(9:12) 61
  trail running2 2:07:57 10.61(12:04) 17.07(7:30) 314
  orienteering1 1:11:34 4.7(15:13) 7.57(9:28) 113
  Exercises3 34:00
  rowing machine3 30:00 2.8 4.5
  Total8 7:11:40 29.46 47.42 488
  [1-5]8 7:10:50
averages - sleep:8 rhr:39 weight:149lbs
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2:15
0:00
WeThFrSaSuMoTu

Monday Apr 22 #

2 PM

trail running 57:46 intensity: (13 @0) + (9:34 @1) + (9:30 @2) + (33:51 @3) + (4:17 @4) + (21 @5) 4.12 mi (14:01 / mi) +155m 12:34 / mi
ahr:113 max:148

Sunday Apr 21 #

Event: Long Island Classic NRE
 

Saturday Apr 20 #

Event: UNO - Hollis Town Forest
 
Event: WCOC Huntington State Park
 
12 PM

orienteering 1:11:34 intensity: (15 @0) + (47 @1) + (2:39 @2) + (1:00:48 @3) + (5:47 @4) + (1:18 @5) 4.7 mi (15:13 / mi) +113m 14:10 / mi
ahr:125 max:153


Red - Splits

Friday Apr 19 #

7 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:39 weight:149lbs

Exercises 10:00 [1]

33situps,33pushups,0 heeldrops,40stepjumps, 2m./1legstand
3 PM

paved running 1:28:51 intensity: (12 @0) + (3:57 @1) + (13:19 @2) + (1:02:57 @3) + (5:40 @4) + (2:46 @5) 5.25 mi (16:56 / mi) +42m 16:31 / mi
ahr:113 max:148

Thursday Apr 18 #

8 AM

rowing machine 10:00 [3]
rhr:39 slept:8.0 weight:149lbs

Exercises (ballista 1) 14:00 [1]

Easy today
12 PM

paved running 34:02 [3] 2.61 mi (13:02 / mi)
shoes: Asics Nimbus

1 ginger ale can, 1 Modelo bottle

Wednesday Apr 17 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

Exercises 10:00 [1]

34situps,22overhead lifts,40heeldrops,2m./1legstand, 20stepjumps
12 PM

paved running 20:49 intensity: (10 @0) + (1:54 @1) + (2:58 @2) + (15:47 @3) 1.65 mi (12:37 / mi) +20m 12:10 / mi
ahr:110 max:123 shoes: Altra Solstice

paved running warm up/down 24:27 intensity: (8 @1) + (2:55 @2) + (21:24 @3) 1.85 mi (13:13 / mi)
ahr:114 max:126 shoes: Altra Solstice

1 nip, some misc. plastics.

trail running tempo 1:10:11 intensity: (56 @1) + (2:54 @2) + (24:52 @3) + (28:51 @4) + (12:38 @5) 6.49 mi (10:49 / mi) +159m 10:03 / mi
ahr:134 max:149 shoes: Altra Solstice

3 laps of the Wilson Mt loop. I used to do this many years ago, all under 12 1/2 minutes...those days are gone. First 2 went OK, but on the recovery jog downhill for the third, my left hip was feeling sore, considered stopping then, but did the third, just ran a bit slower in the first half.

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