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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 27, 2021:

activity # timemileskm+m
  orienteering1 6:31:14 19.37(20:12) 31.17(12:33) 85924c
  paved running4 3:16:17 13.44(14:36) 21.63(9:05) 2078
  trail running1 1:19:53 6.64(12:02) 10.69(7:29) 469
  rowing machine5 50:00 6.84(7:19) 11.0(4:33)
  Exercises2 28:00
  Total11 12:25:24 46.28 74.49 340624c
  [1-5]11 12:23:12
averages - sleep:8.5 weight:147.6lbs

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TuWeThFrSaSuMo

Monday Sep 27, 2021 #

rowing machine 10:00 [2] 2.21 km (4:31 / km)
weight:149.5lbs

2 PM

paved running 47:59 intensity: (28 @0) + (7:19 @1) + (31:40 @2) + (8:32 @3) 3.25 mi (14:46 / mi) +1896m 5:15 / mi
ahr:103 max:113 shoes: Asics

with Judy

Sunday Sep 26, 2021 #

Event: Hudson Highlander
 
9 AM

orienteering race 6:31:14 intensity: (13:39 @1) + (35:24 @2) + (5:34:08 @3) + (7:17 @4) + (46 @5) **** 19.37 mi (20:12 / mi) +859m 17:45 / mi
ahr:119 max:146 24c shoes: Inov-8 X-Talon

Nice time O; ing with Peggy. And now a total of 513 Km. of Highlandering.

Highlander - Splits

Friday Sep 24, 2021 #

8 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0 weight:146.4lbs

Exercises (PT) 14:00 [1]

and 20situps,20pushups
11 AM

paved running 48:55 intensity: (40 @0) + (32:29 @1) + (14:15 @2) + (1:31 @3) 3.32 mi (14:44 / mi) +29m 14:21 / mi
ahr:96 max:112 shoes: Asics

with Judy, the humidity is im(op)pressive.
HH this early in the fall could be uncomfortable.
C • HH 2

Thursday Sep 23, 2021 #

9 AM

rowing machine 10:00 [2] 2.21 km (4:31 / km)
slept:9.0 weight:147lbs

Exercises (PT) 14:00 [1]

and 20situps,23pushups,40heeldrops,2m/1legstand
2 PM

paved running 59:20 intensity: (39 @0) + (33:50 @1) + (18:41 @2) + (6:10 @3) 4.09 mi (14:30 / mi) +73m 13:45 / mi
ahr:98 max:114 shoes: Asics

with Judy

Wednesday Sep 22, 2021 #

rowing machine 10:00 [2] 2.2 km (4:33 / km)

30situps,20pushups,40heeldrops
2 PM

paved running 40:03 intensity: (16 @0) + (11:14 @1) + (13:56 @2) + (14:37 @3) 2.78 mi (14:24 / mi) +80m 13:13 / mi
ahr:104 max:118 shoes: Asics

with Judy

Tuesday Sep 21, 2021 #

8 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)

30situps,20pushups,40heeldrops,1m./1legstand
12 PM

trail running 1:19:53 intensity: (9 @0) + (12 @1) + (7 @2) + (42:31 @3) + (12:40 @4) + (24:14 @5) 6.64 mi (12:02 / mi) +469m 9:52 / mi
ahr:136 max:155 shoes: Columbia Master Fly

I was trying to not go too hard, but cooler temps had me feeling better for the second half, so a few minutes faster than last week.

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