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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 2, 2020:

activity # timemileskm+m
  nordic skiing3 6:26:16 30.92(12:30) 49.76(7:46) 941
  Road bike3 4:32:52 63.7(4:17) 102.51(2:40) 739
  rowing machine4 40:00 5.68(7:03) 9.14(4:23)
  Exercises1 15:00
  Total10 11:54:08 100.3 161.41 1680
  [1-5]10 11:41:16
averages - sleep:7.9 rhr:44 weight:148.7lbs

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Monday Mar 2, 2020 #

11 AM

nordic skiing 1:16:28 [3] 5.78 mi (13:14 / mi) +194m 11:59 / mi
shoes: Atomic RC8 3D waxless

At Great Glen with Judy......made this a recovery ski day for sure...

Sunday Mar 1, 2020 #

10 AM

nordic skiing long 3:13:55 intensity: (4:49 @0) + (26:25 @1) + (15:45 @2) + (1:38:33 @3) + (35:39 @4) + (12:44 @5) 17.43 mi (11:08 / mi) +652m 9:58 / mi
ahr:121 max:150 shoes: Atomic RS-8

Wonderful that Ernst responded to my request for a tour of the Ellis River and N. Hall trail from Jackson. He is definately a stronger skier, but was kind to wait for me atop the climbs. And great to have someone familiar with the area to identify nearby peaks, advise when to layer up (for a long chilly downhill) and guide me to trails I had not skied before. Thanks Ernst!

Saturday Feb 29, 2020 #

Event: CNYO Snowgaine
 
2 PM

nordic skiing 1:55:53 [3] 7.71 mi (15:02 / mi) +95m 14:29 / mi
shoes: Atomic RC8 3D waxless

With Judy from Whittaker Woods in N. Conway across the fields along the Saco river. Good snow and just a bit windy in the fields.

Friday Feb 28, 2020 #

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

30/30heeldrops

Exercises (ballista) 15:00 [2]

Thursday Feb 27, 2020 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:41 slept:8.2 weight:148lbs

30situps,20pushups,20/20hamballs,20stepjumps,30/30heeldrops
1 PM

Road bike 1:38:59 intensity: (2:19 @0) + (13:47 @1) + (11:54 @2) + (1:09:17 @3) + (49 @4) + (53 @5) 21.88 mi (4:31 / mi) +291m 4:21 / mi
ahr:113 max:224 shoes: Ross Signature 290S

Really windy at times, temp dropping from 44 to 38F, feet getting a bit chilly.

Wednesday Feb 26, 2020 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:44 slept:8.0 weight:148.5lbs

SpO2 94,96
30situps,20pushups,45hamballs,30/30heeldrops
11 AM

Road bike 1:09:53 intensity: (3:25 @0) + (12:48 @1) + (16:38 @2) + (37:02 @3) 16.22 mi (4:19 / mi) +171m 4:10 / mi
ahr:105 max:123

Tuesday Feb 25, 2020 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:47 slept:7.4 weight:149.5lbs

15situps,20lifts,30/30heeldrops,20stepjumps,40hamballs
11 AM

Road bike 1:44:00 intensity: (2:19 @0) + (16:34 @1) + (16:12 @2) + (1:08:55 @3) 25.6 mi (4:04 / mi) +277m 3:56 / mi
ahr:108 max:128 shoes: Ross Signature 290S

no sun, wore a bit less, comfy. Different route.

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