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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 2, 2019:

activity # timemileskm+m
  paved running4 3:50:10 17.6(13:05) 28.33(8:08) 278
  orienteering2 2:44:24 8.13(20:13) 13.09(12:34) 1168c
  trail running1 44:22 4.37(10:09) 7.03(6:19) 60
  rowing machine4 40:00 5.67(7:04) 9.12(4:23)
  Total9 7:58:56 35.77(13:23) 57.56(8:19) 4548c
  [1-5]9 7:55:57
averages - sleep:8.9 rhr:42 weight:145.7lbs

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TuWeThFrSaSuMo

Monday Dec 2, 2019 #

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

30situps,20lifts,30/30hamballs

Sunday Dec 1, 2019 #

Event: NEOC: Mt. Tom
 
1 PM

paved running 1:00:27 [3] 4.08 mi (14:50 / mi) +73m 14:03 / mi

Friday Nov 29, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:10.0

30situps,20pushups,20/30heeldrops

orienteering 1:22:00 [3] *** 6.0 km (13:40 / km)
8c shoes: Inov-8 OROC 340

Ran through controls 1 to 8 picking them up. Dropped 1 to 4 and 5,6 by the road for pickup on the way home.
1 PM

orienteering 1:22:24 intensity: (2:33 @0) + (17:12 @1) + (8:01 @2) + (54:38 @3) 4.41 mi (18:42 / mi) +116m 17:18 / mi
ahr:110 max:137

Wednesday Nov 27, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:42 slept:7.7 weight:146lbs

30situps,20/20hamballs,20lifts,
1 PM

paved running 20:05 [3] 2.35 mi (8:33 / mi) +11m 8:25 / mi
shoes: Asics

To the PO while car is inspected.

paved running 1:01:33 [3] 4.17 mi (14:46 / mi) +100m 13:44 / mi
shoes: Asics

with Judy

Tuesday Nov 26, 2019 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:145.4lbs

11 AM

paved running 17:20 intensity: (15 @0) + (1:31 @1) + (3:39 @2) + (11:55 @3) 1.64 mi (10:35 / mi) +28m 10:03 / mi
ahr:110 max:125

trail running 44:22 intensity: (35 @1) + (1:29 @2) + (36:29 @3) + (5:49 @4) 4.37 mi (10:09 / mi) +60m 9:44 / mi
ahr:122 max:144

paved running 12:07 intensity: (4 @2) + (10:33 @3) + (1:30 @4) 1.26 mi (9:38 / mi) +6m 9:29 / mi
ahr:126 max:141

3 PM

paved running 58:38 intensity: (11 @0) + (7:32 @1) + (32:08 @2) + (18:47 @3) 4.11 mi (14:16 / mi) +58m 13:40 / mi
ahr:105 max:119 shoes: Asics

with Judy

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