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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 30:

activity # timemileskm+m
  paved running4 4:06:37 18.3(13:29) 29.44(8:23) 105
  orienteering2 3:06:29 18.16(10:16) 29.23(6:23) 60027c
  Exercises5 1:02:00
  trail running2 58:28 5.17(11:19) 8.32(7:02) 15
  rowing machine5 54:00 7.81(6:55) 12.56(4:18)
  Total12 10:07:34 49.43 79.55 71927c
  [1-5]12 10:06:51
averages - sleep:7.5 rhr:42 weight:147lbs

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Saturday Apr 30 #

3 PM

paved running 59:18 [3] 3.87 mi (15:20 / mi)

Friday Apr 29 #

Note

Good news, maybe, for us Masters sleepers.
https://newatlas.com/health-wellbeing/study-seven-...
8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.0

Exercises 14:00 [1]

34situps, 25pushups,20/20heeldrops,20stepjumps
5 PM

paved running 20:04 [3] 1.62 mi (12:23 / mi)
shoes: Asics Nimbus

trail running 27:47 [3] 2.29 mi (12:08 / mi)
shoes: Asics Nimbus

paved running 23:47 [3] 2.1 mi (11:19 / mi)
shoes: Asics Nimbus

Thursday Apr 28 #

8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:42 slept:7.5 weight:146lbs

Definetely tired legs from yesterday's runs.

Exercises (ballista level 2) 14:00 [1]

1 PM

paved running 1:12:10 [3] 5.15 mi (14:01 / mi) +41m 13:40 / mi
shoes: Asics Nimbus

with Judy, 2 BudLites, 1 Smart water, 1 Starbucks cup, 1 nip

Wednesday Apr 27 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:147.5lbs

Erg computer,despite not turning on for the past few days, just turned itself on while sitting on the kitchen counter......

Exercises 10:00 [1]

30situps,22deadlifts,50heeldrops
1 PM

orienteering (Blue 3) 45:52 [3] ** 6.12 km (7:30 / km) +104m 6:55 / km
11c shoes: Inov-8 OROC 340

orienteering (Red 2) 35:23 [3] ** 4.8 km (7:23 / km) +104m 6:39 / km
9c shoes: Inov-8 OROC 340

orienteering (Green 3) 30:54 [3] ** 3.83 km (8:04 / km) +51m 7:34 / km
7c shoes: Inov-8 OROC 340

Tuesday Apr 26 #

8 AM

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

estimated

Exercises (PT) 14:00 [3]

10 exercises, 10-15 repeats
1 PM

trail running 30:41 [3] 2.88 mi (10:39 / mi) +15m 10:29 / mi
shoes: Columbia Master Fly

at Wompatuck SP while Judy at Dr..

Monday Apr 25 #

9 AM

rowing machine 14:00 [3] 2.25 mi (6:13 / mi)
slept:8.4 weight:147.5lbs

Erg computer is down, so...estimated.

Exercises 10:00 [1]

25pushups,33situps,50hamballcurls,60heeldrops
4 PM

paved running 1:11:18 [3] 5.56 mi (12:49 / mi) +63m 12:23 / mi
shoes: Asics Nimbus

with Judy

Sunday Apr 24 #

10 AM

orienteering race 1:14:20 intensity: (43 @0) + (33 @1) + (1:50 @2) + (1:11:00 @3) + (14 @4) **** 14.48 km (5:08 / km) +340m 4:36 / km
ahr:120 max:139 shoes: Icebug OLX

I had a good run, a bad miss on number 12, but got distracted by others at 10 and punched at the wrong cliff (which was less than 100m. from the one on the red course). A good workout, and felt fine at the end, so conditioning is improving.

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