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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 16, 2015:

activity # timemileskm+m
  orienteering4 4:37:04 16.29(17:00) 26.22(10:34) 65326c
  rowing machine5 1:16:00 10.71(7:06) 17.23(4:25)
  paved running1 44:02 4.11(10:43) 6.61(6:40) 66
  Total10 6:37:06 31.11(12:46) 50.06(7:56) 71926c
  [1-5]10 6:27:16
averages - sleep:8 rhr:41 weight:141.9lbs

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Monday Nov 16, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,40hamballs,45heeldrops,20lifts,1m/quad
2 PM

orienteering 34:32 [1] 2.1 mi (16:27 / mi) +196m 12:45 / mi
shoes: Salamon SpeedCross 3

Sunday Nov 15, 2015 #

Event: NEOC: Boxford State Forest
 
10 AM

orienteering race 1:10:27 intensity: (1:31 @0) + (27:11 @1) + (41:45 @2) 5.29 mi (13:19 / mi) +66m 12:49 / mi
ahr:131 max:152 20c shoes: Inov8 OROC 350

2 PM

orienteering 43:07 [2] 2.72 mi (15:51 / mi) +37m 15:13 / mi
6c shoes: Inov8 OROC 350

control pick up

Saturday Nov 14, 2015 #

8 PM

Note

Freshening up the map on Big Blue...then to NEC's Jordan Hall for our favorite music, Holtz's The Planets. Maybe only the second time I have heard it live, and Jordan Hall is the best venue.

Friday Nov 13, 2015 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:41 slept:7.5 weight:143lbs

30situps,20lifts,45heeldrops,1m/quad, back&sideplanks
12 PM

orienteering 2:08:58 intensity: (6:36 @0) + (1:47:03 @1) + (15:19 @2) 6.18 mi (20:51 / mi) +354m 17:42 / mi
ahr:98 max:140 shoes: Salamon SpeedCross 3

Thursday Nov 12, 2015 #

rowing machine 29:40 [3] 6.6 km (4:30 / km)
slept:8.5 weight:142.5lbs

66 hundred meters to start my 66th year. then,
30situps,40hamballs,45heeldrops.
C • Start? 3
3 PM

paved running 44:02 intensity: (1:43 @0) + (42:19 @1) 4.11 mi (10:43 / mi) +66m 10:13 / mi
ahr:115 max:128 shoes: Altra Instinct 1.5

66 hundred in the 66th year, a double for today!
heavy mist and 50F.

Wednesday Nov 11, 2015 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
slept:8.0 weight:141lbs

45heeldrops,1m./quadstretch
C • Happy Birthday! 3

Tuesday Nov 10, 2015 #

rowing machine 13:21 [3] 3.0 km (4:27 / km)
weight:141lbs

30situps,20lifts,30/30heeldrops,1m/quad

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