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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 30, 2016:

activity # timemileskm+m
  paved running7 6:12:22 35.85(10:23) 57.69(6:27) 562
  rowing machine5 1:01:15 8.84(6:56) 14.23(4:18)
  Exercises2 24:00
  Unspecified1 12:34 0.15(1:21:13) 0.25(50:28) 1
  Total12 7:50:11 44.84 72.17 563
averages - sleep:7.7 rhr:40 weight:142.5lbs

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Saturday Jan 30, 2016 #

1 PM

paved running 1:20:05 [3] 7.72 mi (10:22 / mi) +137m 9:50 / mi
ahr:121 max:161 weight:144lbs shoes: Asics GT-1000

With Jude for awhile, then some intervals at T pace, then 6 hill sprints up Erins Way.

Friday Jan 29, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:6.0 weight:142.5lbs

Up early to see Hill off to FL.
11 AM

paved running 51:38 [1] 3.92 mi (13:10 / mi) +14m 13:01 / mi
shoes: Altra Instinct 1.5

Along the Charles with Jude to pick up Hill's car.

Thursday Jan 28, 2016 #

rowing machine 10:00 [4] 2.45 km (4:05 / km)
slept:8.0 weight:141.5lbs

33situps,17lifts,60heeldrops,30/30hamballs,2m/quad
2 PM

paved running 1:03:10 [3] 6.36 mi (9:56 / mi) +115m 9:25 / mi
ahr:114 max:136 shoes: Asics GT-1000

Long Easy

Wednesday Jan 27, 2016 #

rowing machine 21:15 [3] 5.0 km (4:15 / km)
rhr:40 slept:8.0 weight:141.5lbs

30situps,20/20hamballs,40/40heeldrops,17lifts,2m/quadstretch

Exercises (Ballista Routine-2) 12:00 [3]

2 PM

paved running 35:39 [2] 3.52 mi (10:07 / mi) +21m 9:56 / mi
ahr:108 max:119 shoes: Altra Instinct 1.5

Easy day

Tuesday Jan 26, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:40 slept:8.0 weight:143lbs

30abs,60heeldrops,15lifts(40lb),2m/quad,40hamballs
3 PM

paved running warm up/down 19:45 [3] 2.0 mi (9:52 / mi) +36m 9:21 / mi
ahr:119 max:145 shoes: Asics GT-1000

paved running hills 23:34 [4] 2.47 mi (9:32 / mi) +112m 8:22 / mi
ahr:128 max:151 shoes: Asics GT-1000

7x Westfield Hill

paved running warm up/down 10:35 [1] 1.01 mi (10:26 / mi)
ahr:111 max:119 shoes: Asics GT-1000

Monday Jan 25, 2016 #

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.5

30abs,60heeldrops,15lifts,2m/quadstretch

Exercises (Ballista Routine) 12:00 [2]

Level 2
3 PM

paved running 37:19 [3] 3.92 mi (9:32 / mi) +29m 9:19 / mi
ahr:121 max:153 shoes: Asics GT-1000

Sunday Jan 24, 2016 #

11 AM

paved running 50:37 [3] 4.92 mi (10:17 / mi) +98m 9:41 / mi
ahr:115 max:145 shoes: Montrail Hurricane Ridge Gore

Out with Linda and Jude, and a few loopback pickups.

Unspecified (Snow shoveling) 12:34 [1] 0.15 mi (1:21:13 / mi) +1m 1:19:37 / mi
ahr:93 max:112

Clearing the walk at on Highland Ave. Always was interested how long and how much effort. There is 120' of frontage, plus I did about 25 feet of my neighbor.
5" medium snow

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