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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running4 4:33:33 21.68(12:37) 34.9(7:50) 377
  orienteering1 1:24:05 7.7(10:55) 12.39(6:47)13c
  trail running1 1:02:44 5.76(10:53) 9.27(6:46) 114
  rowing machine4 40:00 5.63(7:06) 9.06(4:25)
  Total9 7:40:22 40.77(11:17) 65.62(7:01) 49113c
  [1-5]9 7:35:32
averages - sleep:8 rhr:39 weight:142.3lbs
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Thursday Apr 25 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.0 weight:141.5lbs

30/30hamballs,40/40heeldrops,25lifts,2m/1legstand

Wednesday Apr 24 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142lbs

30situps,25pushups,70heeldrops,2m/1legstand
12 PM

paved running tempo 37:08 intensity: (32 @0) + (3:58 @1) + (5:30 @2) + (11:29 @3) + (9:47 @4) + (5:52 @5) 3.9 mi (9:31 / mi) +74m 9:00 / mi
ahr:123 max:147 shoes: Asics 1000-5

Three laps of stoney Lea.

paved running 55:38 intensity: (15 @0) + (15:56 @1) + (23:15 @2) + (13:52 @3) + (58 @4) + (1:22 @5) 4.03 mi (13:48 / mi) +77m 13:02 / mi
ahr:105 max:158 shoes: Asics 1000-5

with Judy

Tuesday Apr 23 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:41 slept:9.0 weight:143.5lbs

35abs,20pushups,48heeldrops,2m/1legstand
11 AM

paved running 24:49 intensity: (51 @0) + (3:46 @1) + (5:38 @2) + (14:34 @3) 2.21 mi (11:14 / mi) +62m 10:21 / mi
ahr:106 max:121

trail running 1:02:44 intensity: (6 @0) + (3:57 @1) + (9:44 @2) + (48:12 @3) + (43 @4) + (2 @5) 5.76 mi (10:53 / mi) +114m 10:16 / mi
ahr:118 max:145 shoes: Altra Solstice

Filled a small bag with plastics from below the I 95 bridge at the Charles. I am on a campaign to keep as much plastic out of waterways as I can. Someone is picking up the trash I leave in the parking area near Lyons Bridge, so that is good.

paved running 12:55 intensity: (5 @1) + (1:22 @2) + (11:28 @3) 1.21 mi (10:38 / mi)
ahr:111 max:119

3 PM

paved running 57:09 intensity: (25 @0) + (10:43 @1) + (29:58 @2) + (16:03 @3) 4.03 mi (14:11 / mi) +69m 13:28 / mi
ahr:103 max:117 shoes: Asics 1000-5

with Judy

Monday Apr 22 #

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

11 AM

paved running 1:25:54 intensity: (2:41 @0) + (1:06:43 @1) + (12:51 @2) + (3:39 @3) 6.3 mi (13:38 / mi) +95m 13:02 / mi
ahr:93 max:113 shoes: Altra Instinct 1.5

with Judy,then to water Co. A flattened soda can and a couple of pint bottles to the recycling.

Saturday Apr 20 #

orienteering race 1:24:05 [4] *** 7.7 mi (10:55 / mi)
13c shoes: Inov-8 OROC 340

I look forward to O at Bear Brook, it is always a challenge. The woods are a bit too brushy and deadfallen for me to run fat these days, and yesterdays hill repeats were feeling it in my legs. I had the wrong glasses for the rain too, at one point I had to pull them off to see the terrain as they were fogging up.
Some challenging legs from Steve and Bob.
Forgot the Garmin, stole the distance from Alex, who looked to have a pretty error free run.

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