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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 2, 2021:

activity # timemileskm+m
  paved running5 6:36:14 29.42(13:28) 47.34(8:22) 477
  trail running1 1:27:19 4.43(19:43) 7.13(12:15) 115
  rowing machine6 1:00:00 8.62(6:58) 13.87(4:20)
  Exercises2 28:00
  Total12 9:31:33 42.47 68.34 592
  [1-5]12 9:25:56
averages - sleep:9 weight:148.5lbs

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Saturday Jan 2, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

2 PM

paved running 1:29:28 intensity: (31 @0) + (41:49 @1) + (28:26 @2) + (18:42 @3) 6.59 mi (13:35 / mi) +105m 12:56 / mi
ahr:100 max:123

Friday Jan 1, 2021 #

9 AM

rowing machine 10:00 [2] 2.27 km (4:24 / km)

Exercises (ballista level 2) 14:00 [2]

12 PM

paved running 1:29:42 intensity: (1:19 @0) + (44:08 @1) + (15:24 @2) + (28:51 @3) 6.85 mi (13:06 / mi) +140m 12:19 / mi
ahr:102 max:128

Thursday Dec 31, 2020 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

60heeldrops
3 PM

paved running 1:08:53 intensity: (3:05 @0) + (24:31 @1) + (10:15 @2) + (31:02 @3) 5.24 mi (13:09 / mi) +72m 12:37 / mi
ahr:105 max:129 shoes: Asics

to the PO, then with Judy.

Wednesday Dec 30, 2020 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)

Tuesday Dec 29, 2020 #

8 AM

rowing machine 10:00 [3] 2.38 km (4:12 / km)
slept:9.0 weight:147.5lbs

60heeldrops,25lifts,30situps,45stepjumps
May be one of my fastest 10 minute ergs. Not listening to NPR news seems to allow me to go faster.
11 AM

paved running 1:31:09 intensity: (42 @0) + (32:26 @1) + (30:53 @2) + (27:08 @3) 6.64 mi (13:44 / mi) +100m 13:07 / mi
ahr:102 max:120 shoes: Asics

with Judy then a few more miles.
Still picking up plastic and cans. Big haul today...7 nip bottles, 1 flattened alu can (amazing the thin ness andlightness of these), 7 random plastic bottles., 1 recyclable beer can.

Monday Dec 28, 2020 #

9 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)
weight:149.5lbs

Exercises (ballista level 2) 14:00 [3]

3 PM

paved running 57:02 [3] 4.1 mi (13:55 / mi) +61m 13:18 / mi
shoes: Asics

with Judy

Sunday Dec 27, 2020 #

11 AM

trail running 1:27:19 [2] 4.43 mi (19:43 / mi) +115m 18:14 / mi
shoes: Columbia Master Fly

with Judy in Lowell Woods. Last here setting up an O meet in 1999. Smallish area, but has some nice terrain.

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