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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 4, 2021:

activity # timemileskm+m
  paved running4 4:21:41 19.21(13:37) 30.91(8:28) 6813
  orienteering1 1:36:47 4.72(20:30) 7.6(12:44) 17314c
  rowing machine5 50:00 7.98(6:16) 12.84(3:54)
  Total10 6:48:28 31.91(12:48) 51.35(7:57) 698614c
  [1-5]10 6:45:11
averages - sleep:8 rhr:43 weight:147.5lbs

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Friday Dec 3, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:43 slept:8.0 weight:147lbs

30situps,20pushups,40heeldrops,2m/1legstand
3 PM

paved running 1:07:13 intensity: (18 @0) + (12:31 @1) + (17:42 @2) + (36:42 @3) 5.24 mi (12:50 / mi) +75m 12:17 / mi
ahr:107 max:124 shoes: Asics Nimbus

with Judy then a few more miles

Thursday Dec 2, 2021 #

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

3 PM

paved running 1:05:00 intensity: (53 @0) + (44:56 @1) + (13:05 @2) + (6:06 @3) 4.45 mi (14:36 / mi) +3214m 4:30 / mi
ahr:97 max:116

Wednesday Dec 1, 2021 #

7 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:148lbs

30situps,20lifts
2 PM

paved running 43:13 intensity: (17 @0) + (30:29 @1) + (9:53 @2) + (2:34 @3) 3.06 mi (14:08 / mi) +3481m 3:07 / mi
ahr:97 max:115

Tuesday Nov 30, 2021 #

9 AM

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.0 weight:147.5lbs

20situps,30hamcurls,
11 AM

paved running 1:26:15 intensity: (26 @0) + (28:31 @1) + (29:14 @2) + (28:04 @3) 6.46 mi (13:21 / mi) +43m 13:05 / mi
ahr:104 max:128 shoes: Asics Nimbus

with Judy via PO, and then a loop across the Charles River....7 nip bottles, 2 flat cans, 3 plastic bottles.

Monday Nov 29, 2021 #

9 AM

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:9.0

35situps,24pushups,40hamcurlson ball,20stepjumps

Sunday Nov 28, 2021 #

11 AM

orienteering race 1:36:47 intensity: (1:23 @0) + (16:15 @1) + (10:21 @2) + (1:05:02 @3) + (2:49 @4) + (57 @5) **** 4.72 mi (20:30 / mi) +173m 18:25 / mi
ahr:114 max:155 14c shoes: Inov 8 OROC 280

A challenging course on the east side. JUst could not locate on the way into 2, and kept trying to match map to terrain. Of course I should have just gone back, but I didn't want to go back down the steep slope. Ran across trails I did not see, and finally relocated on the stone wall and house to the south. Did it fine off the trail loop, and then the rest were fine, running 4th or 5th splits times.

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