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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  paved running27 26:56:00 119.64(13:30) 192.54(8:24) 2149
  rowing machine22 3:51:58 33.87(6:51) 54.51(4:15)
  orienteering2 2:38:15 8.0(19:47) 12.87(12:18) 376
  trail running2 1:45:54 8.85(11:58) 14.24(7:26) 288
  Exercises5 1:10:00
  Total52 36:22:07 170.36 274.17 2813
  [1-5]51 32:43:47
averages - sleep:8.1 weight:146.3lbs

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Sunday Jan 31, 2021 #

12 PM

paved running 58:02 intensity: (13:45 @0) + (20:19 @1) + (17:32 @2) + (6:26 @3) 4.1 mi (14:09 / mi) +78m 13:22 / mi
ahr:95 max:120 shoes: Asics

with Judy

Saturday Jan 30, 2021 #

3 PM

paved running 55:30 intensity: (14:15 @0) + (28 @1) + (4:54 @2) + (35:53 @3) 4.11 mi (13:30 / mi) +73m 12:48 / mi
ahr:103 max:127 shoes: Asics

with Judy, cold these days, 17.

Friday Jan 29, 2021 #

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

25pushups,30situps,60heeldrops

Thursday Jan 28, 2021 #

rowing machine 10:00 [2] 2.27 km (4:24 / km)

2x20deadlifts,60heeldrops
11 AM

paved running 36:02 [3] 2.61 mi (13:48 / mi) +18m 13:32 / mi
shoes: Asics

During car inspection.
3 PM

paved running 1:01:18 [3] 4.22 mi (14:32 / mi) +111m 13:26 / mi
shoes: Asics

with Judy

Wednesday Jan 27, 2021 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:145lbs

60heeldrops

Exercises (ballista) 14:00 [1]

3 PM

paved running 59:48 intensity: (16:32 @0) + (39:37 @1) + (3:19 @2) + (20 @3) 4.12 mi (14:31 / mi) +76m 13:44 / mi
ahr:88 max:108 shoes: Asics

with Judy

Tuesday Jan 26, 2021 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)

3 PM

paved running 48:56 intensity: (8:42 @0) + (3:16 @1) + (9:35 @2) + (18:44 @3) + (8:20 @4) + (19 @5) 4.2 mi (11:39 / mi) +88m 10:56 / mi
ahr:110 max:146 shoes: Asics

on my own for 2 laps of Stoney Lea, then met JUdy to finish up.

Monday Jan 25, 2021 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.0 weight:146.5lbs

30situps,25pushups,60heeldrops
2 PM

paved running 1:20:45 intensity: (5:06 @0) + (17:53 @1) + (25:31 @2) + (32:15 @3) 6.02 mi (13:25 / mi) +85m 12:51 / mi
ahr:103 max:126 shoes: Asics

with Judy and then some

Sunday Jan 24, 2021 #

3 PM

paved running 45:52 [3] 3.24 mi (14:09 / mi) +45m 13:34 / mi
shoes: Asics

with Judy

Saturday Jan 23, 2021 #

2 PM

paved running 1:10:48 intensity: (7:45 @0) + (21:42 @1) + (20:46 @2) + (20:35 @3) 5.18 mi (13:40 / mi) +85m 13:00 / mi
ahr:99 max:119 shoes: Asics

with Judy plus

Friday Jan 22, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145lbs

30situps,20pushups,heeldrops,
2 PM

paved running 1:26:43 intensity: (7:17 @0) + (12:36 @1) + (19:58 @2) + (35:12 @3) + (7:01 @4) + (4:39 @5) 6.66 mi (13:01 / mi) +132m 12:16 / mi
ahr:109 max:151 shoes: Asics

with Judy then 2 laps of Stoney Lea at T pace.

Thursday Jan 21, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:145lbs

45heeldrops,20lifts,20situps,2m./1legstand
3 PM

paved running 40:59 intensity: (9:50 @0) + (21:50 @1) + (7:30 @2) + (1:49 @3) 2.83 mi (14:29 / mi) +62m 13:34 / mi
ahr:91 max:113

Wednesday Jan 20, 2021 #

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

60heeldrops,25pushups,30situps,30stepjumps
2 PM

paved running 1:23:34 intensity: (15:28 @0) + (32:27 @1) + (20:52 @2) + (14:47 @3) 6.0 mi (13:56 / mi) +79m 13:23 / mi
ahr:95 max:120

Tuesday Jan 19, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.5 weight:145.5lbs

40deadlifts,30situps,2m/1legstand,60heeldrops
11 AM

paved running 42:45 intensity: (5:09 @0) + (10 @1) + (20 @2) + (26:04 @3) + (7:04 @4) + (3:58 @5) 4.04 mi (10:35 / mi) +57m 10:08 / mi
ahr:130 max:148 shoes: Altra Solstice

3 PM

paved running 1:00:12 [0] 4.03 mi (14:56 / mi) +42m 14:28 / mi

Monday Jan 18, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.5 weight:145lbs

75heeldrops

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

Saturday Jan 16, 2021 #

3 PM

paved running 1:01:25 intensity: (14:01 @0) + (40:18 @1) + (6:37 @2) + (29 @3) 4.09 mi (15:01 / mi) +80m 14:09 / mi
ahr:89 max:109 weight:145.5lbs shoes: Asics

with Judy

Friday Jan 15, 2021 #

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)

60heeldrops,20situps,20pushups,40stepjumps
3 PM

paved running 40:46 intensity: (1:27 @0) + (34:46 @1) + (3:31 @2) + (1:02 @3) 2.83 mi (14:25 / mi) +62m 13:30 / mi
ahr:92 max:108

Thursday Jan 14, 2021 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:147lbs

2 PM

paved running 57:11 intensity: (14:10 @0) + (17:37 @1) + (17:39 @2) + (7:45 @3) 4.06 mi (14:06 / mi) +75m 13:20 / mi
ahr:94 max:125

Wednesday Jan 13, 2021 #

8 AM

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

60heeldrops

Exercises (ballista level 2) 14:00 [3]
slept:8.5 weight:148lbs

2 PM

paved running 59:43 intensity: (31 @0) + (42:05 @1) + (14:52 @2) + (2:15 @3) 4.08 mi (14:38 / mi) +68m 13:56 / mi
ahr:96 max:114

Tuesday Jan 12, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:148.5lbs

60heeldrops
12 PM

paved running 54:57 intensity: (5:55 @0) + (1:07 @1) + (1:02 @2) + (46:53 @3) 5.1 mi (10:47 / mi) +92m 10:12 / mi
ahr:114 max:131

Monday Jan 11, 2021 #

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

10 AM

trail running 1:01:15 intensity: (1:53 @1) + (5:06 @2) + (54:16 @3) 4.44 mi (13:48 / mi) +230m 11:53 / mi
ahr:119 max:135 shoes: Columbia Master Fly

with Sam, great to do this with her again.

Sunday Jan 10, 2021 #

2 PM

orienteering 1:10:39 [3] 3.37 mi (20:59 / mi) +166m 18:12 / mi

Saturday Jan 9, 2021 #

12 PM

paved running 1:36:33 intensity: (9:26 @0) + (19:43 @1) + (23:49 @2) + (39:34 @3) + (1:51 @4) + (2:10 @5) 7.06 mi (13:41 / mi) +240m 12:22 / mi
ahr:103 max:153 shoes: Asics

with Judy then 7 times Erin's Way.

Friday Jan 8, 2021 #

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

30situps,25pushups,2m/1legstand,60heeldrops
1 PM

paved running 57:27 intensity: (17 @0) + (31:14 @1) + (20:08 @2) + (5:48 @3) 4.06 mi (14:08 / mi) +76m 13:22 / mi
ahr:99 max:122

Thursday Jan 7, 2021 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
weight:147lbs

20lifts
12 PM

paved running 17:14 intensity: (15 @0) + (36 @1) + (1:14 @2) + (15:09 @3) 1.63 mi (10:35 / mi) +35m 9:55 / mi
ahr:122 max:136

trail running 44:39 intensity: (2 @1) + (8 @2) + (35:59 @3) + (8:30 @4) 4.41 mi (10:07 / mi) +58m 9:43 / mi
ahr:132 max:144

paved running 10:56 [3] 1.11 mi (9:51 / mi)
ahr:126 max:134 shoes: Altra Solstice

Wednesday Jan 6, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

25pushups,30situps,35stairjumps,60heeldrops
2 PM

paved running 1:00:29 intensity: (3:01 @0) + (17:06 @1) + (19:19 @2) + (21:03 @3) 4.19 mi (14:26 / mi) +73m 13:42 / mi
ahr:102 max:121 shoes: Asics

with Judy

Tuesday Jan 5, 2021 #

9 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.0

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

Monday Jan 4, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:147.5lbs

30heeldrops, 25pushups,30situps,25stepjumps
11 AM

paved running 30:10 [3] 2.23 mi (13:32 / mi) +9m 13:22 / mi
shoes: Asics

to the PO, 3nips,2flattened cans,1 CCcan, well worth the nickel I'll get for that.
3 PM

paved running 58:45 intensity: (11 @0) + (8:22 @1) + (13:45 @2) + (36:27 @3) 4.41 mi (13:19 / mi) +65m 12:44 / mi
ahr:109 max:131 shoes: Asics

with Judy

Sunday Jan 3, 2021 #

11 AM

orienteering 1:27:36 intensity: (3:15 @0) + (9:35 @1) + (11:08 @2) + (1:03:15 @3) + (23 @4) 4.63 mi (18:55 / mi) +210m 16:35 / mi
ahr:113 max:141 shoes: Inov-8 OROC 340

6K training at Powissett. Good meeting with others and great that Smith/saeger family attended and ran.

Saturday Jan 2, 2021 #

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

2 PM

paved running 1:29:28 intensity: (31 @0) + (41:49 @1) + (28:26 @2) + (18:42 @3) 6.59 mi (13:35 / mi) +105m 12:56 / mi
ahr:100 max:123

Friday Jan 1, 2021 #

9 AM

rowing machine 10:00 [2] 2.27 km (4:24 / km)

Exercises (ballista level 2) 14:00 [2]

12 PM

paved running 1:29:42 intensity: (1:19 @0) + (44:08 @1) + (15:24 @2) + (28:51 @3) 6.85 mi (13:06 / mi) +140m 12:19 / mi
ahr:102 max:128

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