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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  orienteering2 2:26:57 7.34(20:02) 11.81(12:27) 331
  trail running2 1:21:23 8.17(9:58) 13.14(6:12) 90
  paved running2 1:03:45 6.12(10:25) 9.85(6:28) 82
  Road bike1 53:18 12.18(4:22) 19.61(2:43) 166
  rowing machine3 30:00 4.27(7:02) 6.87(4:22)
  Exercises1 12:00
  Total9 6:27:23 38.07 61.27 669
  [1-5]9 6:26:33
averages - sleep:7.7 rhr:38 weight:144.2lbs

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Saturday Sep 9, 2017 #

12 PM

orienteering race 1:29:30 intensity: (7 @0) + (1:03 @1) + (2:08 @2) + (1:14:15 @3) + (7:44 @4) + (4:13 @5) 4.79 mi (18:42 / mi) +209m 16:28 / mi
ahr:127 max:152 shoes: Inov-8 OROC 340

8 PM

orienteering race (Night) 57:27 [2] 2.55 mi (22:32 / mi) +122m 19:37 / mi
shoes: VJHiTop

1 loop of the night was just enough for today.

Friday Sep 8, 2017 #

Exercises (Ballista routine) 12:00 [3]

Thursday Sep 7, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:6.0 weight:144lbs

35abs,25pushups,1mbackplank,45heeldrops,2m/quad
12 PM

paved running 16:36 intensity: (19 @0) + (1:51 @1) + (1:15 @2) + (13:11 @3) 1.51 mi (11:01 / mi) +37m 10:14 / mi
ahr:112 max:123 shoes: Asics GT-1000

trail running 39:40 intensity: (18:59 @3) + (17:59 @4) + (2:42 @5) 4.08 mi (9:44 / mi) +45m 9:25 / mi
ahr:137 max:149 shoes: Asics GT-1000

paved running 14:41 intensity: (9:03 @3) + (2:44 @4) + (2:54 @5) 1.45 mi (10:06 / mi)
ahr:135 max:149 shoes: Asics GT-1000

Wednesday Sep 6, 2017 #

10 AM

Road bike 53:18 [3] 12.18 mi (4:22 / mi) +166m 4:12 / mi
rhr:38 slept:9.0 weight:143lbs shoes: Ross Signature 290S

To Newton garden. Lots of tomatoes, but the cukes have gone from lack of water. Chard is coming back though, and there are many squach, but not sure exactly what they are.
Thunderstorms started just as I was leaving. I had scoped out some shelters on the way, and spent some time under the overhang at the park building waiting out the heaviest rain.

Tuesday Sep 5, 2017 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:8.0 weight:145.5lbs

35jacknifes,20lifts,30hamballs,45heeldrops,2m/quad
12 PM

paved running 17:29 intensity: (14 @0) + (40 @1) + (1:12 @2) + (14:57 @3) + (26 @4) 1.67 mi (10:28 / mi) +45m 9:40 / mi
ahr:124 max:138 shoes: Asics GT-1000

May be the warmest conditions I have run in since May, or maybe in a year.

trail running 41:43 intensity: (2:57 @3) + (10:49 @4) + (27:57 @5) 4.09 mi (10:12 / mi) +45m 9:52 / mi
ahr:145 max:153 shoes: Asics GT-1000

HR unusually high considering the modest pace.

paved running 14:59 intensity: (10 @0) + (8 @3) + (2:33 @4) + (12:08 @5) 1.49 mi (10:03 / mi)
ahr:148 max:161 shoes: Asics GT-1000

4 pickups, HR hit 161, ridiculous considering the effort and pace.

Monday Sep 4, 2017 #

10 AM

rowing machine 10:00 [3] 2.36 km (4:14 / km)

30abs,25pushups,backplank,2m/quad,30/30heeldrops

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