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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 27, 2017:

activity # timemileskm+m
  paved running4 3:08:45 15.74(11:59) 25.34(7:27) 296
  Road bike1 1:17:15 17.29(4:28) 27.83(2:47) 133
  orienteering1 1:07:39 4.59(14:45) 7.39(9:10) 21818c
  rowing machine4 40:00 1.46 2.35
  Total10 6:13:39 39.08 62.9 64718c
  [1-5]10 6:13:26
averages - sleep:7.2 rhr:34 weight:140.5lbs

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Saturday May 27, 2017 #

3 PM

paved running 54:29 [1] 4.07 mi (13:24 / mi) +71m 12:42 / mi
shoes: Asics GT-1000

with Jude

Friday May 26, 2017 #

8 AM

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:7.5 weight:139.5lbs

35abs,30heeldrops,20lifts
(new batteries)
4 PM

paved running 52:57 intensity: (15:40 @1) + (27:11 @2) + (8:30 @3) + (1:36 @4) 4.76 mi (11:07 / mi) +93m 10:29 / mi
ahr:117 max:154 shoes: Asics GT-1000

12 times Erin Way.

Thursday May 25, 2017 #

10 AM

rowing machine 10:00 [3]
weight:140.5lbs

35jacknifes,1mbackplank,2m/quad,25pushups,45heeldrops
5 PM

paved running 46:00 [3] 3.76 mi (12:14 / mi) +55m 11:42 / mi
shoes: Altra Instinct 1.5

Tuesday May 23, 2017 #

8 AM

rowing machine 10:00 [3]
rhr:34 slept:7.0 weight:140.5lbs

35abs,25pushups,2m/quad,1mbackplank,45heeldrops.

Batteries in Erg computer seem dead, although read 1.4volts..
11 AM

Road bike 1:17:15 intensity: (53:03 @1) + (17:00 @2) + (2:28 @3) + (2:24 @4) + (2:20 @5) 17.29 mi (4:28 / mi) +133m 4:22 / mi
ahr:95 max:233 shoes: Ross Signature 290S

Grocery ride to Whole Foods.

Monday May 22, 2017 #

8 AM

rowing machine 10:00 [3]
slept:7.0 weight:141.5lbs

35abs,20lifts,2m/quad
5 PM

paved running 35:19 [3] 3.16 mi (11:11 / mi) +77m 10:24 / mi

Sunday May 21, 2017 #

Event: WCOC Osbornedale State Park
 
Event: Diamond Hill
 
11 AM

orienteering race 1:07:39 intensity: (13 @0) + (2:32 @1) + (20:14 @2) + (33:53 @3) + (9:16 @4) + (1:31 @5) *** 4.59 mi (14:45 / mi) +218m 12:51 / mi
ahr:135 max:181 18c shoes: Inov-8 OROC 340

Good course setting on a "needs some help" map. Confusing with lots of extra trails, obvious un mapped features, some features just not "quite right" , but it did make me just run mostly straight, follow the general flow of the contours, and look around a lot.
Highlight of the meet, though, was not the terrain or courses, but the fabulous oatmeal and raisin , with chocolate chips, cookies baked by Will.
C • Diamond hill 3

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