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Attackpoint - performance and training tools for orienteering athletes

Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running7 7:08:22 36.61(11:42) 58.93(7:16) 574
  orienteering1 1:14:02 3.9(18:59) 6.28(11:48) 13111c
  rowing machine5 45:00 6.44(6:59) 10.36(4:21)
  Exercises1 15:00
  Total14 9:22:24 46.95 75.56 70511c
  [1-5]14 8:45:13
averages - sleep:8.6 rhr:9 weight:139.6lbs
«
2:09
0:00
ThFrSaSuMoTuWe

Wednesday Mar 22 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:140lbs

40jacknifes,30pushups,1mbackplank,2m/quad
1 PM

paved running 58:29 intensity: (23:39 @1) + (33:41 @2) + (1:09 @3) 5.69 mi (10:17 / mi) +102m 9:44 / mi
ahr:111 max:136 shoes: Altra Instinct 1.5

35F, but very windy. Heard the frogs at Meadowbrook, not sure if they realize it's not really spring yet.

Tuesday Mar 21 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:9 weight:139lbs

35jacknifes,20lifts,30/30hamballs,30/30heeldrops,1m/quad
1 PM

orienteering 1:14:02 intensity: (48:09 @1) + (23:18 @2) + (2:27 @3) + (8 @4) *** 6.28 km (11:48 / km) +131m 10:41 / km
ahr:105 max:155 11c shoes: Icebug OLX

Monday Mar 20 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:140.5lbs

35jacknifes,25pushups,20/20hamballs
11 AM

paved running 58:31 intensity: (37:11 @0) + (13:15 @1) + (2:33 @2) + (1:49 @3) + (3:43 @4) 4.04 mi (14:29 / mi) +75m 13:42 / mi
ahr:99 max:157 shoes: Altra Instinct 1.5

with Jude
1 PM

paved running long 1:00:31 intensity: (22 @1) + (13:37 @2) + (42:19 @3) + (2:48 @4) + (1:25 @5) 6.56 mi (9:14 / mi) +68m 8:56 / mi
ahr:134 max:185 shoes: Asics GT-1000

Beautiful bright blue day, 46F. Left kneecap not bothering, feeling good.

Sunday Mar 19 #

paved running 30:00 [1] 2.1 mi (14:17 / mi)
slept:9.0 shoes: Altra Instinct 1.5

with Jude, Once the sun came out, we were happy.
5 PM

Exercises (Ballista routine) 15:00 [3]

Saturday Mar 18 #

2 PM

paved running tempo 1:17:07 intensity: (57:51 @1) + (8:08 @2) + (10:24 @3) + (44 @4) 6.22 mi (12:23 / mi) +126m 11:39 / mi
ahr:103 max:149 shoes: Asics GT-1000

With Jude , then 2x Stoney Lea

Friday Mar 17 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0

35abs,26pushups,2m/quad,45heeldrops
12 PM

paved running hills 1:34:28 intensity: (1:01:40 @1) + (18:09 @2) + (9:49 @3) + (4:20 @4) + (30 @5) 7.53 mi (12:33 / mi) +127m 11:55 / mi
ahr:110 max:176 shoes: Asics GT-1000

With Jude and then 12x Erins Way....36F.

Thursday Mar 16 #

3 PM

rowing machine warm up/down 5:00 [3] 1.15 km (4:21 / km)
slept:7.0 weight:139lbs

4 PM

paved running 49:16 intensity: (19:13 @1) + (28:22 @2) + (1:41 @3) 4.47 mi (11:01 / mi) +76m 10:28 / mi
ahr:112 max:142 shoes: Asics GT-1000

Had a plan to do some hill intervals, but just couldn't get going, plus the ice was really bad in some places.

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