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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 23, 2021:

activity # timemileskm+m
  paved running4 3:25:10 14.95(13:43) 24.06(8:32) 325
  orienteering1 1:13:05 3.81(19:11) 6.13(11:55) 29111 /12c91%
  Road bike2 1:09:26 13.87(5:00) 22.32(3:07) 171
  Exercises4 40:00
  rowing machine4 40:00 5.62(7:07) 9.05(4:25)
  Total11 7:07:41 38.25 61.56 78711 /12c91%
  [1-5]11 7:05:26
averages - sleep:7.6 weight:146lbs

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MoTuWeThFrSaSu

Sunday May 23, 2021 #

10 AM

orienteering race 1:13:05 intensity: (12 @0) + (24 @1) + (16 @2) + (49:53 @3) + (20:34 @4) + (1:46 @5) 3.81 mi (19:11 / mi) +291m 15:30 / mi
ahr:133 max:147 spiked:11/12c shoes: Inov-8 OROC 340

with Judy. Navigation was fine, except for 8 when I lost contact along the way, (is there more bike trails in here?) came to the cliffs, but went too far north, as I mistakenly thought they ended further south, so overshot to the north, relocated and got, remembering Steve's observation that it was next to the knoll. I do think the clue of upper part of re entrant is misleading. Felt incredibly slow and weak, and I tripped several times with my right leg, so its not back to full strength yet. If I am to be faster, I'm going to have to get some better training in.

https://www.attackpoint.org/racesplits.jsp/race_35...
C • #8 2

Saturday May 22, 2021 #

3 PM

paved running 58:36 intensity: (35 @0) + (4:22 @1) + (17:41 @2) + (35:58 @3) 4.08 mi (14:22 / mi) +116m 13:13 / mi
ahr:108 max:122

Friday May 21, 2021 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.5 weight:147lbs

Exercises (PT) 10:00 [1]

60heeldrops

Thursday May 20, 2021 #

8 AM

Road bike 34:35 [3] 6.97 mi (4:58 / mi) +83m 4:47 / mi
shoes: Ross Signature 290S

To NG event, great conversation on introducing more O to schools and parents in Needham.
10 AM

Road bike 34:51 [3] 6.9 mi (5:03 / mi) +88m 4:51 / mi
shoes: Ross Signature 290S

Then to TJoe and home.

Wednesday May 19, 2021 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:145lbs

Exercises (PT) 10:00 [1]

5 PM

paved running 39:51 intensity: (20 @0) + (7:11 @1) + (14:01 @2) + (18:19 @3) 2.76 mi (14:26 / mi) +56m 13:35 / mi
ahr:105 max:119 shoes: Asics

with Judy

Tuesday May 18, 2021 #

9 AM

rowing machine 10:00 [2] 2.25 km (4:27 / km)
slept:9.0

Exercises (Linder PT) 10:00 [1]

30/30heeldrops,2m/1legstand,20pushups,20situps
4 PM

paved running 1:06:33 intensity: (36 @0) + (6:11 @1) + (9:13 @2) + (50:11 @3) + (22 @4) 5.2 mi (12:48 / mi) +70m 12:17 / mi
ahr:116 max:138 shoes: Asics

with Judy, who picked up in the last mile, then a mile on my own, slower.

Monday May 17, 2021 #

9 AM

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

Exercises (PT) 10:00 [1]

+ 25pushups, 25situps
5 PM

paved running 40:10 intensity: (32 @0) + (6:07 @1) + (14:52 @2) + (18:39 @3) 2.91 mi (13:48 / mi) +84m 12:40 / mi
ahr:105 max:120

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