Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Jul 26, 2020:

	activity	#	time	miles		km		+m
	paved running	7	7:42:56	43.55	(10:38)	70.09	(6:36)	329
	Road bike	4	5:57:12	84.46	(4:14)	135.93	(2:38)	741
	rowing machine	3	30:00	4.2	(7:09)	6.76	(4:26)
	Exercises	1	14:00
	Total	14	14:24:08	132.21		212.77		1070
	[1-5]	14	14:23:28
averages - sleep:7.4 weight:141.8lbs

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Sunday Jul 26, 2020 #

9 AM

Road bike long 2:14:00 [3] 34.0 mi (3:56 / mi)
shoes: Motobecane InterClub Tandem

July's NEWTS ride in the Lunenburg, Shirley, Groton area. Some nice roads, some rural industrial. Nice tour of Fort Devens of empty roads and groomed corporate grounds... probably some good O terrain, especially for Sprint.
Physical distancing socialization afterwards.
Picked up some local vegies and peaches at a local farm on the way home.

C • Lunenburg 3

Saturday Jul 25, 2020 #

11 AM

Road bike 1:04:00 [3] 13.7 mi (4:40 / mi)
shoes: Motobecane InterClub Tandem

Test new seat and shifting cables with Judy.

Friday Jul 24, 2020 #

2 PM

paved running 1:32:19 [3] 7.0 mi (13:11 / mi)
shoes: Altra Solstice

with Judy and some more with some pickups.

Thursday Jul 23, 2020 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.75 weight:142lbs

70heeldrops

9 AM

paved running 1:11:12 [3] 15.14 mi (4:42 / mi)
shoes: Ross Signature 290S

Met Steve to pick up a new seat for Judy and then stopped by the garden.

Wednesday Jul 22, 2020 #

paved running 56:26 [3] 4.1 mi (13:46 / mi)
ahr:101 shoes: Asics

with Judy

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
weight:142lbs

35situps,22lifts,60hamcurls,60heeldrops,2m/1legstand

3 PM

paved running 56:26 4.1 mi (13:46 / mi) +96m 12:50 / mi
ahr:101 max:123

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:141.5lbs

Exercises (ballista 2 and 3) 14:00 [3]

5 PM

paved running 1:01:22 [3] 4.61 mi (13:19 / mi) +64m 12:46 / mi
shoes: Asics

with Judy

Monday Jul 20, 2020 #

8 AM

paved running 1:07:02 [3] 4.51 mi (14:52 / mi) +107m 13:51 / mi
shoes: Asics

with Judy

Sunday Jul 19, 2020 #

Event: ORingen Uppsala: POSTPONED to 2021-07-25/31

9 AM

Road bike long 1:44:14 [3] 24.23 mi (4:18 / mi) +584m 4:00 / mi
slept:7.0 shoes: Motobecane InterClub Tandem

with Judy (obviously, I need a good stoker). a bit later start than intended when we went back home to fetch a water bottle we left in the fridge, and then fill up a thermos of iced water, that was nice at the finish.
Some navigation errors, but altogether nice roads, and we discovered a rail trail which made for a pleasant alternative to the numbered route.
Then to a nearby farm in Concord for some fresh fruit and vegies.
82F at start, 92F at the end...

Saturday Jul 18, 2020 #

8 AM

paved running 58:09 [3] 4.09 mi (14:13 / mi) +62m 13:35 / mi
shoes: Asics

Early run with Judy

12 PM

Road bike 54:58 [3] 12.53 mi (4:23 / mi) +157m 4:13 / mi
shoes: Ross Signature 290S

To Trader Joe's, no line, no waiting.....
Wandered on some streets in Needham looking for some different routes.

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