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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  orienteering2 2:25:24 9.82(14:48) 15.8(9:12) 36636c
  Road bike1 1:53:46 29.34(3:53) 47.22(2:25) 242
  paved running2 1:14:10 7.14(10:23) 11.49(6:27) 122
  rowing machine3 30:00 2.82 4.54
  trail running1 18:23 1.84(9:59) 2.96(6:13) 60
  Total8 6:21:43 50.96 82.01 79036c
  [1-5]8 6:21:19
averages - sleep:7.3 rhr:36 weight:140.7lbs
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WeThFrSaSuMoTu

Monday May 22 #

8 AM

rowing machine 10:00 [3]
slept:7.0 weight:141.5lbs

35abs,20lifts,2m/quad
5 PM

paved running 35:19 [3] 3.16 mi (11:11 / mi) +77m 10:24 / mi

Sunday May 21 #

11 AM

orienteering race 1:07:39 intensity: (13 @0) + (2:32 @1) + (20:14 @2) + (33:53 @3) + (9:16 @4) + (1:31 @5) *** 4.59 mi (14:45 / mi) +218m 12:51 / mi
ahr:135 max:181 18c shoes: Inov-8 OROC 340

Good course setting on a "needs some help" map. Confusing with lots of extra trails, obvious un mapped features, some features just not "quite right" , but it did make me just run mostly straight, follow the general flow of the contours, and look around a lot.
Highlight of the meet, though, was not the terrain or courses, but the fabulous oatmeal and raisin , with chocolate chips, cookies baked by Will.

Saturday May 20 #

10 AM

orienteering race 1:17:45 intensity: (6:29 @1) + (28:46 @2) + (37:32 @3) + (4:58 @4) *** 5.23 mi (14:52 / mi) +148m 13:40 / mi
ahr:132 max:163 18c shoes: Inov-8 OROC 340

Pawtuckaway.
Much to our surprise, and consternation, parts of the forest along the road to the parking had been logged. Apparently NH Forests Dept. had run through its budget, and in order to raise money, had let out logging leases. Ah, good ole' NH.
Nice courses which wanderded onto Big Island.
Ran into Robert Molari (sic?) and had a nice conversation on past BG's , Sam and his work.

Thursday May 18 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.0 weight:141lbs

35jacknifes,20pushups,45heeldrops,2m/quad
11 AM

Road bike 1:53:46 [3] 29.34 mi (3:53 / mi) +242m 3:47 / mi
shoes: Austro-Daimler Vent Noir

As I was in Lincoln to meet Hill, I took the opportunity to explore the area, starting with a reverse ride of the NEBC TT course I did in the mid 80;s (only 33 years ago) then onto some really nice roads in Carlisle.
90F, so 2 water bottles consumed.
The insulated SS water bottle I got for xmas worked well, water stayed about the same temp throughout the ride.
First training for the D2R2 mystery ride.

Wednesday May 17 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:36 slept:8.0 weight:139.5lbs

35jacknifes,25pushups,40hamballs,45heeldrops,2m/quad
11 AM

paved running 17:24 intensity: (11 @0) + (2 @1) + (3:58 @2) + (5:32 @3) + (5:39 @4) + (2:02 @5) 1.63 mi (10:40 / mi) +45m 9:49 / mi
ahr:143 max:180 shoes: Altra Instinct 1.5

trail running 18:23 intensity: (35 @1) + (1:12 @2) + (14:23 @3) + (2:13 @4) 1.84 mi (9:59 / mi) +60m 9:04 / mi
ahr:140 max:160 shoes: Altra Instinct 1.5

paved running 21:27 intensity: (12 @2) + (20:48 @3) + (27 @4) 2.35 mi (9:07 / mi)
ahr:142 max:149 shoes: Altra Instinct 1.5

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