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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 16, 2021:

activity # timemileskm+m
  paved running5 4:34:02 20.15(13:36) 32.43(8:27) 376
  orienteering1 1:10:39 3.37(20:59) 5.42(13:02) 166
  trail running1 1:01:15 4.44(13:48) 7.14(8:34) 230
  rowing machine5 50:00 8.02(6:14) 12.91(3:52)
  Exercises1 14:00
  Total12 7:49:56 35.98 57.91 772
  [1-5]12 7:13:52
averages - sleep:8.5 weight:147.2lbs

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SuMoTuWeThFrSa

Saturday Jan 16, 2021 #

3 PM

paved running 1:01:25 intensity: (14:01 @0) + (40:18 @1) + (6:37 @2) + (29 @3) 4.09 mi (15:01 / mi) +80m 14:09 / mi
ahr:89 max:109 weight:145.5lbs shoes: Asics

with Judy

Friday Jan 15, 2021 #

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)

60heeldrops,20situps,20pushups,40stepjumps
3 PM

paved running 40:46 intensity: (1:27 @0) + (34:46 @1) + (3:31 @2) + (1:02 @3) 2.83 mi (14:25 / mi) +62m 13:30 / mi
ahr:92 max:108

Thursday Jan 14, 2021 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:147lbs

2 PM

paved running 57:11 intensity: (14:10 @0) + (17:37 @1) + (17:39 @2) + (7:45 @3) 4.06 mi (14:06 / mi) +75m 13:20 / mi
ahr:94 max:125

Wednesday Jan 13, 2021 #

8 AM

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

60heeldrops

Exercises (ballista level 2) 14:00 [3]
slept:8.5 weight:148lbs

2 PM

paved running 59:43 intensity: (31 @0) + (42:05 @1) + (14:52 @2) + (2:15 @3) 4.08 mi (14:38 / mi) +68m 13:56 / mi
ahr:96 max:114

Tuesday Jan 12, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:148.5lbs

60heeldrops
12 PM

paved running 54:57 intensity: (5:55 @0) + (1:07 @1) + (1:02 @2) + (46:53 @3) 5.1 mi (10:47 / mi) +92m 10:12 / mi
ahr:114 max:131

Monday Jan 11, 2021 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)

10 AM

trail running 1:01:15 intensity: (1:53 @1) + (5:06 @2) + (54:16 @3) 4.44 mi (13:48 / mi) +230m 11:53 / mi
ahr:119 max:135 shoes: Columbia Master Fly

with Sam, great to do this with her again.

Sunday Jan 10, 2021 #

2 PM

orienteering 1:10:39 [3] 3.37 mi (20:59 / mi) +166m 18:12 / mi

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