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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 20, 2021:

activity # timemileskm+m
  paved running4 2:51:37 12.43(13:48) 20.01(8:35) 4866
  trail running4 2:32:01 10.84(14:02) 17.44(8:43) 385
  orienteering1 54:39 2.57(21:16) 4.14(13:13) 4104
  Hiking/walking1 52:00 3.07(16:56) 4.94(10:31) 50
  Exercises2 28:00
  rowing machine2 20:00 3.71(5:24) 5.97(3:21)
  Total9 7:58:17 32.62 52.49 9405
  [1-5]9 7:44:01
averages - sleep:7 weight:146.5lbs

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Saturday Nov 20, 2021 #

1 PM

orienteering 54:39 [3] 2.57 mi (21:16 / mi) +4104m 3:34 / mi

trail running 12:32 [3] 0.78 mi (16:08 / mi) +54m 13:18 / mi

Friday Nov 19, 2021 #

7 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:146.5lbs

Exercises (ballista) 14:00 [1]

Thursday Nov 18, 2021 #

6 AM

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

Exercises (PT) 14:00 [1]

and 20pushups,24situps,34hamballs
3 PM

paved running 39:41 intensity: (12 @0) + (15:25 @1) + (12:06 @2) + (11:58 @3) 2.77 mi (14:20 / mi) +3883m 2:41 / mi
ahr:102 max:124

with Judy

Tuesday Nov 16, 2021 #

6 AM

paved running 58:47 intensity: (8:51 @0) + (30:16 @1) + (15:58 @2) + (3:42 @3) 4.0 mi (14:41 / mi) +123m 13:24 / mi
ahr:94 max:117

Monday Nov 15, 2021 #

9 AM

paved running 20:21 intensity: (16 @0) + (17 @1) + (48 @2) + (19:00 @3) 1.67 mi (12:11 / mi) +728m 5:11 / mi
ahr:118 max:132 shoes: Asics 1000-5

toward KG

trail running 3:26 intensity: (4 @1) + (25 @2) + (2:57 @3) 0.29 mi (11:50 / mi)
ahr:110 max:115 shoes: Asics 1000-5

On the lit trail

paved running 8:00 intensity: (30 @1) + (43 @2) + (6:47 @3) 0.66 mi (12:12 / mi) +17m 11:17 / mi
ahr:117 max:133

trail running 7:20 intensity: (1:05 @2) + (6:15 @3) 0.58 mi (12:39 / mi) +20m 11:27 / mi
ahr:114 max:124 shoes: Asics 1000-5

On the Gippen trail

paved running 36:06 intensity: (3:34 @1) + (11:40 @2) + (20:52 @3) 2.66 mi (13:34 / mi) +72m 12:31 / mi
ahr:107 max:116 shoes: Asics 1000-5

Wandering on the paths through the apartments.
12 PM

Hiking/walking long 52:00 [1] 3.07 mi (16:56 / mi) +50m 16:07 / mi
shoes: Asics 1000-5

Walk home after Covid test.

Sunday Nov 14, 2021 #

12 PM

trail running long 1:55:09 intensity: (4:57 @0) + (47:57 @1) + (16:07 @2) + (37:37 @3) + (4:31 @4) + (4:00 @5) 8.14 mi (14:09 / mi) +280m 12:47 / mi
ahr:103 max:152 shoes: Asics 1000-5

with Judy then going long, north and east near the English School (Sam teaches there), through the university and south along the river. Climbed the hill and found the Nature Stig and followed it along the top to the Alpine ski area, then turned around .
2 PM

paved running long 8:42 intensity: (13 @1) + (36 @2) + (7:53 @3) 0.67 mi (12:59 / mi) +44m 10:48 / mi
ahr:111 max:126 shoes: Asics 1000-5

Onto paths to connect to trails in Sunnersta.

trail running long 13:34 intensity: (41 @1) + (2:04 @2) + (10:49 @3) 1.05 mi (12:55 / mi) +32m 11:48 / mi
ahr:113 max:124 shoes: Asics 1000-5

Trails home

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