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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 11 days ending Mar 13, 2018:

activity # timemileskm+m
  Nordic Ski-O6 5:27:01 26.82(12:12) 43.17(7:35) 666
  paved running3 2:24:18 12.66(11:24) 20.38(7:05) 332
  nordic skiing2 2:01:37 8.62(14:07) 13.87(8:46) 38
  rowing machine4 40:20 5.85(6:54) 9.41(4:17)
  Total15 10:33:16 53.95(11:44) 86.82(7:18) 1036
  [1-5]15 10:28:45
averages - sleep:8.5 weight:146.8lbs

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SaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 13, 2018 #

Note
weight:145lbs

Reflecting on the past week as the blizzard whorls outside. I had a great time at Craftsbury for the Ski Orienteering. It was great to see the O crowd again, plus I ran into some people I have not seen in years from Austria and Sweden, plus a totally out of context fellow from a job over 12 years ago.
The courses were way more challenging than any I had been on before, and looked to be as good as, or better, than those I have seen maps of from Europe.
I do wish this storm had arrived a month ago, now is the time for me to be running more, although I think this will be melting fast.

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

2x20situps,2x15pushups,hipstuff,2m.1legstand,55heeldrops

Monday Mar 12, 2018 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:148.5lbs

30situps,20pushups,55heeldrops
1 PM

paved running 1:01:54 intensity: (10 @0) + (15 @1) + (5 @2) + (51:38 @3) + (7:55 @4) + (1:51 @5) 6.12 mi (10:07 / mi) +143m 9:26 / mi
ahr:131 max:167 shoes: Asics 1000-5

4 PM

paved running 47:15 [1] 3.41 mi (13:51 / mi) +80m 12:55 / mi
shoes: Altra Instinct 1.5

with Judy

Saturday Mar 10, 2018 #

Nordic Ski-O 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Atomic RS8

Training on the M55 Middle while the relay racers circled around. Great snow.
2 PM

nordic skiing warm up/down 21:37 [3] 1.62 mi (13:21 / mi) +38m 12:26 / mi
shoes: Atomic RS8

Friday Mar 9, 2018 #

1 PM

Nordic Ski-O race 1:00:07 intensity: (39 @0) + (26 @1) + (16 @2) + (33:42 @3) + (13:58 @4) + (11:06 @5) 5.65 mi (10:38 / mi) +184m 9:40 / mi
ahr:133 max:153 shoes: Atomic RS8

Thursday Mar 8, 2018 #

nordic skiing (classic) 1:40:00 [3] 7.0 mi (14:17 / mi)
shoes: Atomic RC8 3D waxless

Tour from Greensboro with Rick and Judy. Wonderful conditions, snowing, and then the sun came out!

Wednesday Mar 7, 2018 #

rowing machine 10:00 [3] 2.43 km (4:07 / km)

12 PM

Nordic Ski-O race 1:11:19 intensity: (3:08 @0) + (3:18 @1) + (4:42 @2) + (51:41 @3) + (5:57 @4) + (2:33 @5) 5.68 mi (12:34 / mi) +203m 11:18 / mi
ahr:121 max:150 shoes: Atomic RS8

2 PM

paved running 35:09 intensity: (16 @0) + (44 @1) + (52 @2) + (33:17 @3) 3.13 mi (11:14 / mi) +109m 10:08 / mi
ahr:119 max:133 shoes: Montrail Hurricane Ridge Gore

Tuesday Mar 6, 2018 #

rowing machine 10:20 [3] 2.43 km (4:15 / km)

12 PM

Nordic Ski-O race 43:48 intensity: (18 @0) + (10 @1) + (12 @2) + (26:13 @3) + (12:45 @4) + (4:10 @5) 4.15 mi (10:33 / mi) +146m 9:31 / mi
ahr:133 max:151 shoes: Atomic RS8

Monday Mar 5, 2018 #

11 AM

Nordic Ski-O 46:47 [3] 2.71 mi (17:16 / mi) +115m 15:15 / mi
shoes: Atomic RS8

model area
2 PM

Nordic Ski-O 45:00 [3] 2.63 mi (17:07 / mi) +18m 16:45 / mi
shoes: Atomic RS8

Model map with Judy

Sunday Mar 4, 2018 #

Event: World Cup and World Masters SkiO Championships
 

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