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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 2, 2019:

activity # timemileskm+m
  paved running3 4:12:53 19.36(13:04) 31.15(8:07) 212
  Road bike1 1:26:51 21.23(4:05) 34.17(2:33) 300
  rowing machine3 30:00 4.18(7:11) 6.72(4:28)
  trail running1 16:26 1.38(11:54) 2.22(7:24) 16
  Total7 6:26:10 46.14(8:22) 74.26(5:12) 528
  [1-5]7 6:21:26
averages - sleep:7.3 weight:144.2lbs

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

Event: NEOC: Nobscot Reservation
 
9 AM

paved running 20:33 [3] 1.47 mi (13:59 / mi) +17m 13:29 / mi

paved running 1:51 [3] 0.12 mi (15:26 / mi) +2m 14:34 / mi

paved running 1:10:10 [3] 5.17 mi (13:34 / mi) +49m 13:11 / mi

Saturday Jun 1, 2019 #

Event: Return to the Ridge
 
12 PM

paved running 27:51 [3] 2.39 mi (11:39 / mi) +28m 11:14 / mi
shoes: Asics 1000-5

On and off drizzle and rain all day, 13C. A bit of clearing got me out the door.

trail running 16:26 [3] 1.38 mi (11:54 / mi) +16m 11:30 / mi
shoes: Asics 1000-5

along the Gippen.

paved running 15:40 [3] 1.3 mi (12:03 / mi) +6m 11:53 / mi
shoes: Asics 1000-5

paved running 16:26 [1] 1.38 mi (11:56 / mi) +17m 11:30 / mi

paved running 15:40 [1] 1.3 mi (12:01 / mi) +8m 11:48 / mi

Thursday May 30, 2019 #

5 PM

paved running 42:21 intensity: (17 @0) + (26:05 @1) + (12:43 @2) + (3:16 @3) 3.11 mi (13:37 / mi) +42m 13:04 / mi
ahr:98 max:132 shoes: Asics 1000-5

with Judy, after hours and days of getting ready to leave.

paved running 42:21 intensity: (17 @0) + (26:05 @1) + (12:43 @2) + (3:16 @3) 3.11 mi (13:36 / mi) +42m 13:03 / mi
ahr:98 max:132

Wednesday May 29, 2019 #

Event: Boston Park Series: Jamaica Pond
 

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0

30situps,20pushups,3m/1legstand,20/20heeldrops

Tuesday May 28, 2019 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.0 weight:144lbs

30situps,20pushups,3m/1legstand,20/40heeldrops

Note

I better get on the stick, Sofie has been training for ORingen.

May orienteering

Monday May 27, 2019 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:8.0 weight:144.5lbs

10 AM

Road bike 1:26:51 intensity: (4:10 @0) + (13:38 @1) + (9:49 @2) + (56:01 @3) + (3:13 @4) 21.23 mi (4:05 / mi) +300m 3:55 / mi
ahr:112 max:143 shoes: Austro-Daimler Vent Noir

Checking on my rim, tire and tube repair and replacement since the double flatting last August. A couple of miles close to home, then a bit further, and finally just such a nice day, but never more than miles from home.
The rims are in tough shape, they came with the bike, used, when I bought it in 1979. No vibration or bouncing, so I guess I'll keep them on.
This is such a lovely bike, so smooth, yet responsive. I have never seen one for sale since I got this in '79, inspired by the new Vent Noir I had gotten for Judy for her 29th birthday...

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