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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 13, 2015:

activity # timemileskm+m
  Road bike4 5:38:31 76.19(4:27) 122.61(2:46) 881
  orienteering1 1:35:17 3.62(26:19) 5.83(16:21) 82
  trail running1 1:05:06 6.68(9:45) 10.75(6:03) 408
  rowing machine3 37:35 5.12(7:20) 8.24(4:34)
  paved running1 34:05 3.14(10:51) 5.06(6:44) 73
  Total9 9:30:34 94.75(6:01) 152.49(3:45) 1444
  [1-5]9 9:28:57
averages - sleep:8 weight:141lbs

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Saturday Jun 13, 2015 #

9 AM

Road bike 2:09:15 [3] 31.0 mi (4:10 / mi) +300m 4:03 / mi
shoes: Austro-Daimler Vent Noir

with Jude.
Lots of bike out.

Friday Jun 12, 2015 #

rowing machine 13:50 [3] 3.0 km (4:37 / km)

30abs,40hamballs,60heeldrops.1x quads
3 PM

orienteering 1:35:17 [1] 3.62 mi (26:19 / mi) +82m 24:35 / mi
shoes: Salamon SpeedCross 3

At Franklin Park hanging streamers. Had to quit at 5pm to make it to the Midsommer Smorgasbord.

Thursday Jun 11, 2015 #

Event: 2015 Boston Sprint Camp
 

rowing machine 13:45 [3] 3.0 km (4:35 / km)
slept:8.0 weight:141lbs

30abs,25/25heeldrops,30hamballs,2x1m.quad stretch

Road bike 53:00 [3] 13.0 mi (4:05 / mi)
shoes: Ross Signature 290S

To the Newton Garden planting chard and squach.
Charming Russian couple in the next plot.
12 PM

paved running 34:05 intensity: (1:37 @0) + (13:39 @1) + (18:49 @2) 3.14 mi (10:51 / mi) +73m 10:07 / mi
ahr:109 max:127 (injured) shoes: Altra Instinct 1.5

Right ham sore

Wednesday Jun 10, 2015 #

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

30abs,60 heel drops,quad stretches

Tuesday Jun 9, 2015 #

1 PM

trail running 1:05:06 intensity: (1:03 @1) + (15:14 @2) + (41:20 @3) + (7:29 @4) 6.68 mi (9:45 / mi) +408m 8:11 / mi
ahr:136 max:153 shoes: Columbia Master Fly

Feeling a bit off at the start and took it easy for the first 5 minutes, then felt better, but then right hamstring was getting sore and tight. Was OK up the hills and on flats focused on not striding out but keeping the turnover high, which is something that I have never been good at.
Pretty fast time in the end. Thoroughly soaked afterward.
C • pretty fast time 1

Monday Jun 8, 2015 #

9 AM

Road bike 1:19:06 intensity: (1:01:50 @1) + (17:16 @2) 13.6 mi (5:49 / mi) +383m 5:21 / mi
ahr:89 max:128 shoes: Austro-Daimler Vent Noir

2 x Big Blue Observatory Road, with Jude.

Sunday Jun 7, 2015 #

Event: NEOC: Historic Beaver Brook
 
9 AM

Road bike 1:17:10 intensity: (51:41 @1) + (18:10 @2) + (2:36 @3) + (1:40 @4) + (3:03 @5) 18.59 mi (4:09 / mi) +198m 4:01 / mi
ahr:132 max:242 shoes: Austro-Daimler Vent Noir

with Jude

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