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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 14, 2013:

activity # timemileskm+m
  paved running4 2:45:09 15.99(10:20) 25.74(6:25) 216
  rowing machine5 59:34 8.49(7:01) 13.66(4:22)
  trail running1 20:50 0.84(24:48) 1.35(15:25) 36
  Total10 4:05:33 25.32(9:42) 40.75(6:02) 252
  [1-5]9 3:31:42
averages - sleep:7.6 rhr:38 weight:141.7lbs

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Saturday Dec 14, 2013 #

Event: RHINO - 6
 
5 PM

trail running 20:50 [0] 0.84 mi (24:48 / mi) +36m 21:53 / mi

Friday Dec 13, 2013 #

rowing machine (30abs,10hamb) 12:59 [3] 3.0 km (4:20 / km)
slept:7.0

2 PM

paved running 46:40 intensity: (13:47 @1) + (6:14 @2) + (26:10 @3) + (29 @4) 4.43 mi (10:31 / mi) +61m 10:06 / mi
ahr:118 max:138 shoes: Asics 1140

Nice winter day.

Thursday Dec 12, 2013 #

Note

Interesting, to me anyway, items of note from this year's training archive summary:

* I climbed over 46,526 meters, 1 meter of that on the rowing machine, 10 meters on the track, and 31 in a kayak (a really high tide on the Baltic Sea?)

*366 controls, and I forgot to count the ones on the Ski-O.

*I spent almost as much time biking as orienteering.

*30% of my time is road running, :(

*I try to go on the erg every weekday, but only got it half the days of the year.

*Only 6 track sessions........

*I erged slightly more miles than I orienteered, but only climbed .01% as high.

*I can't think of any outing that I didn't have a good time, well, for most of it anyway.
C • 1 meter of that on the rowing machine 2
8 AM

rowing machine (10abs,bplank,8lft,30toes) 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:141lbs

2 PM

paved running 27:33 intensity: (13:01 @0) + (1:06 @1) + (8:21 @2) + (4:59 @3) + (6 @4) 2.33 mi (11:49 / mi) +21m 11:30 / mi
ahr:109 max:132

Wednesday Dec 11, 2013 #

rowing machine (33abs33hamb20lft60toes) 13:24 [3] 3.0 km (4:28 / km)
rhr:38 slept:7.0 weight:142lbs

3 PM

paved running long 1:02:41 intensity: (38 @1) + (4:55 @2) + (49:44 @3) + (7:24 @4) 6.37 mi (9:50 / mi) +92m 9:25 / mi
ahr:121 max:139 shoes: Asics 1140

One hour is now long.........

Tuesday Dec 10, 2013 #

8 AM

rowing machine (20absbplank10lfts,30toes) 10:00 [4] 2.4 km (4:10 / km)
rhr:38 slept:8.0 weight:142lbs

Monday Dec 9, 2013 #

rowing machine (33abs30hamb20lft20/50toes) 13:11 [3] 3.0 km (4:24 / km)
slept:8.25

4 PM

paved running 28:15 intensity: (10:53 @1) + (43 @2) + (11:56 @3) + (4:43 @4) 2.86 mi (9:54 / mi) +42m 9:28 / mi
ahr:125 max:140 shoes: Asics 1140

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