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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 8 days ending Jul 5, 2016:

activity # timemileskm+m
  paved running5 3:28:23 19.48(10:42) 31.35(6:39) 357
  Road bike2 3:20:42 41.69(4:49) 67.09(2:59) 494
  rowing machine6 1:11:38 9.41(7:37) 15.15(4:44) 2
  Exercises3 45:00
  track running1 37:28 3.53(10:37) 5.68(6:36) 2
  Total14 9:23:11 74.11 119.27 855
averages - sleep:8.8 rhr:38 weight:141.7lbs

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Tuesday Jul 5, 2016 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

30abs,20/20hamballs,60heeldrops,15pushups,2m/quad

Monday Jul 4, 2016 #

Exercises (Ballista routine) 15:00 [3]

11 AM

rowing machine 14:38 [2] 2.0 mi (7:19 / mi) +2m 7:18 / mi
ahr:98 max:113

paved running 48:03 [3] 4.6 mi (10:26 / mi) +85m 9:52 / mi
ahr:111 max:125 shoes: Altra Instinct 1.5

Sunday Jul 3, 2016 #

8 AM

paved running long 22:12 [3] 1.99 mi (11:10 / mi) +14m 10:56 / mi
ahr:112 max:161 shoes: Asics GT-1000

paved running long 24:00 [3] 2.14 mi (11:13 / mi) +124m 9:30 / mi
ahr:118 max:133 shoes: Asics GT-1000

paved running long 20:42 [3] 2.05 mi (10:06 / mi) +62m 9:14 / mi
ahr:111 max:120 shoes: Asics GT-1000

10 AM

Road bike long 1:50:37 [2] 22.61 mi (4:54 / mi) +305m 4:42 / mi
shoes: Austro-Daimler Vent Noir

With Jude and Hill. Wonderful weather.

Saturday Jul 2, 2016 #

Exercises (Ballista routine) 15:00 [3]

10 AM

Road bike 1:30:05 [2] 19.08 mi (4:43 / mi) +189m 4:35 / mi
shoes: Austro-Daimler Vent Noir

Friday Jul 1, 2016 #

8 AM

rowing machine 11:00 [2] 2.2 km (5:00 / km)
rhr:36 slept:8.0 weight:141.5lbs

30jacknifes,hurdlestretch,20hamballs,30/30heeldrops,2m/quad,15pushups

Thursday Jun 30, 2016 #

8 AM

rowing machine 9:00 [3] 2.0 km (4:30 / km)
slept:9.5 weight:142lbs

10 AM

paved running warm up/down 15:22 [3] 1.36 mi (11:16 / mi) +12m 10:58 / mi
ahr:98 max:115 shoes: Asics GT-1000

track running intervals 37:28 [5] 3.53 mi (10:37 / mi) +2m 10:36 / mi
ahr:124 max:155 shoes: Asics GT-1000

4x200, 3x(200,200,400)
Lots of little kids about, so I ran in lane 6, which also got me a bit further away from the baking artificial turf (plastic).

paved running warm up/down 13:38 [2] 1.19 mi (11:28 / mi) +6m 11:17 / mi
ahr:108 max:114 shoes: Asics GT-1000

Wednesday Jun 29, 2016 #

Event: RMOC Rocky Mountain Orienteering Festival
 

rowing machine 14:00 [3] 3.0 km (4:40 / km)

30jacknifes,60heeldrops,2m/quad

Exercises (Ballista routine) 15:00 [2]

+15 pushups
3 PM

paved running 19:51 [3] 1.89 mi (10:31 / mi) +36m 9:56 / mi
ahr:113 max:159 shoes: Altra Instinct 1.5

A few drops of rain, then a light shower, light to moderate, then heavy.
Havn't run in the rain in quite awhile.

Tuesday Jun 28, 2016 #

8 AM

rowing machine 13:00 [3] 2.5 km (5:12 / km)
rhr:39 weight:141.5lbs

30abs,60heeldrops,15 pushups, 40hamballs,2m/quad
4 PM

paved running 44:35 [3] 4.26 mi (10:29 / mi) +18m 10:20 / mi
ahr:101 max:120 shoes: Altra Instinct 1.5

Post Office and beyond

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