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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 20, 2020:

activity # timemileskm+m
  Road bike5 8:13:51 111.05(4:27) 178.72(2:46) 1464
  rowing machine5 1:02:40 8.89(7:03) 14.3(4:23)
  orienteering1 56:05 2.89(19:24) 4.65(12:04) 191
  Exercises2 28:00
  trail running1 14:28 0.95(15:18) 1.52(9:30) 24
  Total11 10:55:04 123.77 199.19 1679
  [1-5]11 10:17:59
averages - sleep:7.6 rhr:40 weight:143.9lbs

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Monday Apr 20, 2020 #

rowing machine 13:15 [3] 3.0 km (4:25 / km)

35situps,25pushups,30/30hamballs,20stepjumps,45/45heeldrops
12 PM

Road bike long 2:02:20 intensity: (9:05 @0) + (14:54 @1) + (10:13 @2) + (1:18:08 @3) + (2:03 @4) + (7:57 @5) 28.77 mi (4:15 / mi) +359m 4:06 / mi
ahr:126 max:224 shoes: Trek 720

Sunday Apr 19, 2020 #

2 PM

Road bike 1:15:49 intensity: (11:24 @0) + (32:00 @1) + (7:38 @2) + (19:05 @3) + (48 @4) + (4:54 @5) 14.79 mi (5:08 / mi) +176m 4:57 / mi
ahr:109 max:223 shoes: Ross Signature 290S

with Judy

Green - Splits

Saturday Apr 18, 2020 #

Event: CANCELLED - Traprock Trail Races
 
Event: NEOC: Powisset Peak (Hale Reservation) BYOM
 

Friday Apr 17, 2020 #

Event: 2020 USA Junior Nationals - CANCELED
 

rowing machine 12:55 [3] 3.0 km (4:18 / km)
slept:8.0 weight:143lbs

35situps,20lifts,30/30hamballs,45/45heeldrops,20stepjumps
2 PM

trail running warm up/down 51 intensity: (18 @0) + (31 @1) + (2 @2) 0.08 mi (10:36 / mi)
ahr:85 max:101 shoes: Inov-8 OROC 340

orienteering 56:05 intensity: (17 @0) + (1:57 @1) + (1:51 @2) + (48:45 @3) + (2:40 @4) + (35 @5) 2.89 mi (19:24 / mi) +191m 16:06 / mi
ahr:134 max:224 shoes: Inov-8 OROC 340

Amram Houghtons Pond course. One streamer a bit off, I rehung it in the correct reentrant, went right by cliff, as it not a cliff but just a sloped rock face, really should not be mapped .
C • heart rate 3

trail running 13:37 [3] 0.87 mi (15:44 / mi) +24m 14:30 / mi
ahr:210 max:224

Thursday Apr 16, 2020 #

8 AM

rowing machine 13:15 [3] 3.0 km (4:25 / km)
slept:7.4 weight:143lbs

40/40heeldrops

Exercises (Ballista) 14:00 [3]

12 PM

Road bike 1:17:07 [3] 15.6 mi (4:57 / mi) +197m 4:45 / mi
shoes: Ross Signature 290S

to the Newton Garden

Wednesday Apr 15, 2020 #

rowing machine 13:15 [3] 3.0 km (4:25 / km)
slept:7.5 weight:144lbs

35situps,24pushups, 30/30hamblls,40/40heeldrops,2m./1legstand, 20stepjumps
2 PM

Road bike 1:28:44 [3] 20.68 mi (4:17 / mi) +289m 4:07 / mi
shoes: Trek 720

Tuesday Apr 14, 2020 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:7.5 weight:145.5lbs

50heeldrops
SpO2=95

Exercises (ballista) 14:00 [3]

12 PM

Road bike long 2:09:51 intensity: (16:01 @0) + (14:54 @1) + (12:19 @2) + (1:26:37 @3) 31.21 mi (4:10 / mi) +443m 3:59 / mi
ahr:106 max:136 shoes: Trek 720

Long ride out to Farm Pond in sherborn, lots of down trees. Rode the Trek as I have to do repair on the Austo Daimler rear wheel.

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