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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  orienteering3 3:51:37 11.3(20:30) 18.18(12:44) 67614c
  paved running2 1:40:22 8.34(12:02) 13.42(7:29) 134
  Road bike1 1:03:12 14.0(4:31) 22.53(2:48) 251
  rowing machine3 30:00 4.25(7:04) 6.84(4:23)
  trail running2 28:53 1.48(19:30) 2.38(12:07) 147
  Exercises1 15:00
  Total10 7:49:04 39.37 63.36 120814c
  [1-5]10 7:08:45
averages - sleep:8 weight:142.5lbs
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WeThFrSaSuMoTu

Monday Oct 16 #

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

30situps,40hamballs,60heeldrops
11 AM

paved running 1:00:41 [1] 4.46 mi (13:37 / mi) +66m 13:01 / mi
shoes: Altra Instinct 1.5

with Judy.

Sunday Oct 15 #

10 AM

orienteering race 1:56:13 intensity: (16:31 @0) + (6:17 @1) + (3:43 @2) + (1:06:25 @3) + (15:39 @4) + (7:38 @5) ***** 5.59 mi (20:47 / mi) +305m 17:46 / mi
ahr:120 max:160 shoes: Icebug OLX

Saturday Oct 14 #

10 AM

trail running warm up/down 16:50 intensity: (12:45 @0) + (3:40 @1) + (20 @2) + (5 @3) 1.01 mi (16:39 / mi) +24m 15:30 / mi
ahr:81 max:107 shoes: Icebug OLX

orienteering race 1:25:38 intensity: (16 @0) + (3:40 @1) + (9:23 @2) + (1:05:11 @3) + (6:08 @4) + (1:00 @5) ***** 4.38 mi (19:33 / mi) +311m 16:01 / mi
ahr:120 max:156 shoes: Icebug OLX

Friday Oct 13 #

3 PM

trail running warm up/down 12:03 intensity: (10:45 @0) + (24 @1) + (6 @2) + (48 @3) 0.47 mi (25:39 / mi) +123m 14:09 / mi
ahr:102 max:133 shoes: Inov-8 OROC 340

Checked out the truck "that didn't make it up the hill" for some extra points.
After quite a bit of searching, I determined it was a pickup from about the late 70's early 80's (had an O2 sensor) and was a V8, and I was trying to remember which of the big 3's V8s had the distributor on the top rear of the engine. I knew it wasn't Chrysler, but Ford or GM?.
Then I thought to check the intake manifold casting, and there it was written, FORD.
I think it earned me a bye on my skip of #10.

orienteering race 29:46 intensity: (1 @0) + (34 @1) + (4:09 @2) + (24:22 @3) + (40 @4) ***** 1.32 mi (22:29 / mi) +60m 19:42 / mi
ahr:118 max:144 14c shoes: Inov-8 OROC 340

Thursday Oct 12 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:142lbs

30situps,25lifts,60heeldrops,1m.backplank,2m/quad
12 PM

paved running 39:41 intensity: (1 @0) + (5:17 @1) + (19 @2) + (14:03 @3) + (3:14 @4) + (16:47 @5) 3.88 mi (10:13 / mi) +68m 9:41 / mi
ahr:143 max:187 shoes: Altra Instinct 1.5

7 PM

Exercises (Ballista routine) 15:00 [3]

Wednesday Oct 11 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:143lbs

30situps,20lifts,20/20hamballs,30/30heeldrops,2m/quad
10 AM

Road bike 1:03:12 [2] 14.0 mi (4:31 / mi) +251m 4:17 / mi
shoes: Ross Signature 290S

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