Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 27, 2020:

	activity	#	time	miles		km		+m
	Road bike	2	2:53:53	39.38	(4:25)	63.38	(2:45)	494
	paved running	3	2:21:05	9.55	(14:46)	15.37	(9:11)	194
	rowing machine	5	1:17:46	10.89	(7:08)	17.53	(4:26)
	orienteering	1	1:15:20	4.46	(16:53)	7.18	(10:30)	198
	Exercises	2	28:00
	Total	11	8:16:04	64.29		103.46		887
averages - sleep:7.8 rhr:41 weight:143.9lbs

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Monday Apr 27, 2020 #

8 AM

rowing machine 22:29 [3] 5.0 km (4:30 / km)
slept:8.5 weight:145.5lbs

35situps,20pushups,40/40hamballs,20stepjumps,30/30heeldrops

Sunday Apr 26, 2020 #

Event: CANCELLED - NEOC: Menotomy Rocks (permit pending)

9 AM

orienteering 1:15:20 [3] 4.46 mi (16:53 / mi) +198m 14:50 / mi
slept:7.4 shoes: Asics 1000-5

Forgot my O shoes, so was careful on the downhills, and cautious not to turn my ankle.
Found the pits just fine, but definately noticed some minor and major map errors, both of which, have appeared since I made the map 30 ! years ago.
First 30 minutes felt fine, but certainly getting tired after that. Lack of run training is obvious.

Saturday Apr 25, 2020 #

Event: CANCELLED - 41st Annual West Point National Event

3 PM

Road bike 1:29:02 [3] 19.18 mi (4:39 / mi) +208m 4:29 / mi
shoes: Ross Signature 290S

Long route to Whole Foods Wellsley, a longish line, but only about 10 minutes of waiting...no line when I left though! 4:30..
Nice 60F temps, so riding in shorts.

Friday Apr 24, 2020 #

9 AM

rowing machine 22:08 [3] 5.0 km (4:26 / km)
rhr:43 slept:8.0 weight:143lbs

30situps,25pushups,30/30hamballs,22stepjumps,40/40heeldrops
SpO2=97

11 AM

paved running 36:29 [3] 2.88 mi (12:40 / mi) +33m 12:13 / mi

Thursday Apr 23, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:40 slept:7.7 weight:143lbs

30/30heeldrops

Exercises (ballista) 14:00 [3]

1 PM

Road bike 1:24:51 [3] 20.2 mi (4:12 / mi) +287m 4:01 / mi
shoes: Austro-Daimler Vent Noir

New tire and tube
More cars today, the clean air, empty roads, will not be around much longer.

Wednesday Apr 22, 2020 #

rowing machine 13:09 [3] 3.0 km (4:23 / km)
rhr:40 slept:8.0 weight:144lbs

30situps,25pushups,30/30hamballs,20stepjumps, 3m./1legstand,30/30heeldrops

1 PM

paved running 1:06:18 [3] 4.14 mi (16:01 / mi) +114m 14:45 / mi
shoes: Asics

with Judy, windier and colder

Tuesday Apr 21, 2020 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.0

Somehow injured my wrist on yesterday's ride (didn't help I hit my thumb with a hammer trying to remove the exhaust on the car) and it really ached last night. Better this morning, and not centered at the hammer impact, so not sure why it's sore....it did feel tingling after I got off the bike yesterday.

30/30heeldrops

Exercises (ballista) 14:00 [3]

1 PM

paved running 38:18 [3] 2.53 mi (15:08 / mi) +47m 14:19 / mi
shoes: Asics

with Judy....PF seem a bit better afterwards

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