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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 7, 2016:

activity # timemileskm+m
  paved running4 3:08:33 15.41(12:14) 24.8(7:36) 295
  trail running3 2:34:47 13.78(11:14) 22.18(6:59) 7145c
  orienteering1 41:30 3.57(11:37) 5.75(7:13) 11419c
  rowing machine3 30:00 4.29(6:59) 6.91(4:20)
  Total9 6:54:50 37.06(11:12) 59.65(6:57) 112324c
averages - sleep:8.5 weight:139lbs

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Monday Nov 7, 2016 #

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

30jacknifes,1mbackplank,30/30heeldrops,20pushups
11 AM

paved running 56:53 [1] 4.07 mi (13:59 / mi) +119m 12:49 / mi
shoes: Asics GT-1000

with Jude

Sunday Nov 6, 2016 #

Event: NE Challenge race #4: CSU
 
9 AM

orienteering race 41:30 [4] 3.57 mi (11:37 / mi) +114m 10:34 / mi
19c

trail running 39:21 [3] * 3.29 mi (11:58 / mi) +122m 10:43 / mi
5c

Ran the 5K trail X route. Streamers were down and I somehow ran by #1.

NE Challenge - Splits

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park
 
4 PM

paved running 57:37 [1] 4.28 mi (13:28 / mi) +74m 12:47 / mi

Friday Nov 4, 2016 #

1 PM

paved running 34:48 [3] 3.12 mi (11:09 / mi) +36m 10:45 / mi

Thursday Nov 3, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

30jacknifes,60heeldrops

Wednesday Nov 2, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:9.0 weight:139lbs

30abs,20pushups,1.5mbackplank,2m/quad,45heeldrops
1 PM

trail running 1:28:56 [3] 7.96 mi (11:10 / mi) +501m 9:20 / mi
shoes: Columbia Master Fly

Today must have been bump day. On the way to the reservation, two young guys bumped my car as I was waiting at a light, and on the trail, a young woman whacked my shoulder pretty good. The guys said they were distracted by their GPS, the woman was texting on her phone.
Was pretty tired the whole way, and a minor pain on my left knee morphed into a moderate to severe muscle pull on my right hip.

Tuesday Nov 1, 2016 #

2 PM

paved running 20:57 [3] 2.08 mi (10:04 / mi) +66m 9:10 / mi
shoes: Asics GT-1000

trail running 26:30 [3] 2.53 mi (10:28 / mi) +91m 9:25 / mi
shoes: Asics GT-1000

paved running 18:18 [3] 1.86 mi (9:50 / mi)
shoes: Asics GT-1000

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