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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 21, 2019:

activity # timemileskm+m
  paved running4 3:27:17 15.25(13:36) 24.54(8:27) 211
  trail running2 2:50:48 14.69(11:38) 23.64(7:13) 540
  Road bike1 54:37 12.15(4:30) 19.55(2:48) 174
  orienteering1 53:41 2.0(26:48) 3.22(16:39) 122
  rowing machine2 20:00 3.61(5:33) 5.81(3:27)
  Exercises1 14:00
  Total10 8:40:23 47.7 76.76 1047
  [1-5]10 8:25:15
averages - sleep:8 weight:144lbs

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Saturday Sep 21, 2019 #

Event: UNO O-Ringen
 
Event: Greenbush 2-Day
 

Friday Sep 20, 2019 #

rowing machine 10:00 [3] 2.21 mi (4:31 / mi)
weight:144lbs

30situps,20pushups,20/20heeldrops
11 AM

trail running (skyline 1) 1:12:03 intensity: (6 @0) + (18 @1) + (26 @2) + (32:35 @3) + (13:27 @4) + (25:11 @5) 6.67 mi (10:48 / mi) +350m 9:17 / mi
ahr:138 max:156 shoes: Columbia Master Fly

Wasn't feeling particularly motivated, but the training effect is kicking in, and although I didn't feel fast, I was moving OK, and so a few minutes faster than last week.
2 PM

paved running 57:18 intensity: (5 @0) + (33 @1) + (3:45 @2) + (52:55 @3) 4.11 mi (13:57 / mi) +58m 13:21 / mi
ahr:114 max:126 shoes: Asics

with Judy, and not feeling so bad as in weeks past after this.

Thursday Sep 19, 2019 #

Exercises (ballista) 14:00 [2]

12 PM

Road bike 54:37 [3] 12.15 mi (4:30 / mi) +174m 4:18 / mi
shoes: Ross Signature 290S

to the Newton garden, fewer tomatoes than expected, some one eating them?

Wednesday Sep 18, 2019 #

12 PM

orienteering 53:41 intensity: (12:01 @0) + (29:24 @1) + (7:05 @2) + (5:11 @3) 2.0 mi (26:48 / mi) +122m 22:33 / mi
ahr:89 max:120

Tuesday Sep 17, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0

30situps,20/20heeldrops,20pushups
10 AM

paved running long 17:50 intensity: (4 @0) + (12 @1) + (13 @2) + (15:05 @3) + (58 @4) + (1:18 @5) 1.6 mi (11:09 / mi) +33m 10:28 / mi
ahr:121 max:155 shoes: Altra Solstice

trail running long 1:38:45 intensity: (14 @0) + (3:55 @1) + (6:02 @2) + (1:28:34 @3) 8.02 mi (12:19 / mi) +190m 11:28 / mi
ahr:116 max:134 shoes: Altra Solstice

paved running long 16:36 intensity: (10 @1) + (5 @2) + (16:21 @3) 1.47 mi (11:17 / mi)
ahr:120 max:128 shoes: Altra Solstice

Monday Sep 16, 2019 #

12 PM

paved running 58:30 intensity: (1:09 @0) + (47:53 @1) + (8:21 @2) + (1:07 @3) 4.02 mi (14:33 / mi) +65m 13:51 / mi
ahr:93 max:116 shoes: Asics

with Judy

Sunday Sep 15, 2019 #

12 PM

paved running 57:03 intensity: (1:29 @0) + (38:23 @1) + (15:30 @2) + (1:41 @3) 4.05 mi (14:06 / mi) +55m 13:31 / mi
ahr:96 max:112

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