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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 9, 2021:

activity # timemileskm+m
  paved running6 5:31:34 24.69(13:26) 39.74(8:21) 498
  orienteering1 1:27:36 4.63(18:55) 7.45(11:45) 210
  rowing machine5 1:01:58 8.82(7:02) 14.19(4:22)
  trail running1 44:39 4.41(10:07) 7.1(6:17) 58
  Exercises1 14:00
  Total12 8:59:47 42.55 68.48 766
  [1-5]12 8:43:22
averages - sleep:8 weight:147.2lbs

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SuMoTuWeThFrSa

Saturday Jan 9, 2021 #

12 PM

paved running 1:36:33 intensity: (9:26 @0) + (19:43 @1) + (23:49 @2) + (39:34 @3) + (1:51 @4) + (2:10 @5) 7.06 mi (13:41 / mi) +240m 12:22 / mi
ahr:103 max:153 shoes: Asics

with Judy then 7 times Erin's Way.

Friday Jan 8, 2021 #

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

30situps,25pushups,2m/1legstand,60heeldrops
1 PM

paved running 57:27 intensity: (17 @0) + (31:14 @1) + (20:08 @2) + (5:48 @3) 4.06 mi (14:08 / mi) +76m 13:22 / mi
ahr:99 max:122

Thursday Jan 7, 2021 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
weight:147lbs

20lifts
12 PM

paved running 17:14 intensity: (15 @0) + (36 @1) + (1:14 @2) + (15:09 @3) 1.63 mi (10:35 / mi) +35m 9:55 / mi
ahr:122 max:136

trail running 44:39 intensity: (2 @1) + (8 @2) + (35:59 @3) + (8:30 @4) 4.41 mi (10:07 / mi) +58m 9:43 / mi
ahr:132 max:144

paved running 10:56 [3] 1.11 mi (9:51 / mi)
ahr:126 max:134 shoes: Altra Solstice

Wednesday Jan 6, 2021 #

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

25pushups,30situps,35stairjumps,60heeldrops
2 PM

paved running 1:00:29 intensity: (3:01 @0) + (17:06 @1) + (19:19 @2) + (21:03 @3) 4.19 mi (14:26 / mi) +73m 13:42 / mi
ahr:102 max:121 shoes: Asics

with Judy

Tuesday Jan 5, 2021 #

9 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.0

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

Monday Jan 4, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:147.5lbs

30heeldrops, 25pushups,30situps,25stepjumps
11 AM

paved running 30:10 [3] 2.23 mi (13:32 / mi) +9m 13:22 / mi
shoes: Asics

to the PO, 3nips,2flattened cans,1 CCcan, well worth the nickel I'll get for that.
3 PM

paved running 58:45 intensity: (11 @0) + (8:22 @1) + (13:45 @2) + (36:27 @3) 4.41 mi (13:19 / mi) +65m 12:44 / mi
ahr:109 max:131 shoes: Asics

with Judy

Sunday Jan 3, 2021 #

11 AM

orienteering 1:27:36 intensity: (3:15 @0) + (9:35 @1) + (11:08 @2) + (1:03:15 @3) + (23 @4) 4.63 mi (18:55 / mi) +210m 16:35 / mi
ahr:113 max:141 shoes: Inov-8 OROC 340

6K training at Powissett. Good meeting with others and great that Smith/saeger family attended and ran.

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