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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Sep 30, 2021:

activity # timemileskm+m
  paved running18 17:09:48 74.7(13:47) 120.22(8:34) 17352
  orienteering4 10:13:23 30.43(20:09) 48.97(12:32) 175461c
  Road bike5 8:15:24 94.06(5:16) 151.37(3:16) 5475
  trail running4 4:09:44 19.27(12:58) 31.01(8:03) 1084
  rowing machine17 2:48:40 23.47(7:11) 37.77(4:28)
  Exercises7 1:30:00
  Total47 44:06:59 241.93 389.35 2566561c
  [1-5]47 43:53:30
averages - sleep:8.2 weight:147.6lbs

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Thursday Sep 30, 2021 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0 weight:147lbs

Exercises (PT) 10:00 [3]

and 30situps,25pushups
4 PM

paved running 19:46 intensity: (13 @0) + (48 @1) + (2:08 @2) + (16:37 @3) 1.63 mi (12:08 / mi) +2922m 1:51 / mi
ahr:116 max:128 shoes: Altra Solstice

trail running 27:44 intensity: (27 @2) + (24:41 @3) + (2:18 @4) + (18 @5) 2.14 mi (12:58 / mi) +132m 10:52 / mi
ahr:126 max:146 shoes: Altra Solstice

paved running 27:01 intensity: (18 @1) + (37 @2) + (26:06 @3) 2.33 mi (11:35 / mi) +27m 11:11 / mi
ahr:115 max:125

Wednesday Sep 29, 2021 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:149lbs

2m. / 1legstand
11 AM

paved running 1:24:39 intensity: (2:05 @0) + (33:02 @1) + (21:40 @2) + (27:52 @3) 6.02 mi (14:04 / mi) +3198m 5:18 / mi
ahr:101 max:120 shoes: Asics

with Judy

Tuesday Sep 28, 2021 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:9.0 weight:148.5lbs

30situps,15lifts,60heeldrops

Monday Sep 27, 2021 #

rowing machine 10:00 [2] 2.21 km (4:31 / km)
weight:149.5lbs

2 PM

paved running 47:59 intensity: (28 @0) + (7:19 @1) + (31:40 @2) + (8:32 @3) 3.25 mi (14:46 / mi) +1896m 5:15 / mi
ahr:103 max:113 shoes: Asics

with Judy

Sunday Sep 26, 2021 #

Event: Hudson Highlander
 
9 AM

orienteering race 6:31:14 intensity: (13:39 @1) + (35:24 @2) + (5:34:08 @3) + (7:17 @4) + (46 @5) **** 19.37 mi (20:12 / mi) +859m 17:45 / mi
ahr:119 max:146 24c shoes: Inov-8 X-Talon

Nice time O; ing with Peggy. And now a total of 513 Km. of Highlandering.

Highlander - Splits

Friday Sep 24, 2021 #

8 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0 weight:146.4lbs

Exercises (PT) 14:00 [1]

and 20situps,20pushups
11 AM

paved running 48:55 intensity: (40 @0) + (32:29 @1) + (14:15 @2) + (1:31 @3) 3.32 mi (14:44 / mi) +29m 14:21 / mi
ahr:96 max:112 shoes: Asics

with Judy, the humidity is im(op)pressive.
HH this early in the fall could be uncomfortable.
C • HH 2

Thursday Sep 23, 2021 #

9 AM

rowing machine 10:00 [2] 2.21 km (4:31 / km)
slept:9.0 weight:147lbs

Exercises (PT) 14:00 [1]

and 20situps,23pushups,40heeldrops,2m/1legstand
2 PM

paved running 59:20 intensity: (39 @0) + (33:50 @1) + (18:41 @2) + (6:10 @3) 4.09 mi (14:30 / mi) +73m 13:45 / mi
ahr:98 max:114 shoes: Asics

with Judy

Wednesday Sep 22, 2021 #

rowing machine 10:00 [2] 2.2 km (4:33 / km)

30situps,20pushups,40heeldrops
2 PM

paved running 40:03 intensity: (16 @0) + (11:14 @1) + (13:56 @2) + (14:37 @3) 2.78 mi (14:24 / mi) +80m 13:13 / mi
ahr:104 max:118 shoes: Asics

with Judy

Tuesday Sep 21, 2021 #

8 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)

30situps,20pushups,40heeldrops,1m./1legstand
12 PM

trail running 1:19:53 intensity: (9 @0) + (12 @1) + (7 @2) + (42:31 @3) + (12:40 @4) + (24:14 @5) 6.64 mi (12:02 / mi) +469m 9:52 / mi
ahr:136 max:155 shoes: Columbia Master Fly

I was trying to not go too hard, but cooler temps had me feeling better for the second half, so a few minutes faster than last week.

Monday Sep 20, 2021 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:147lbs

Exercises (PT ) 14:00 [1]

plus 22pushups,30situps,20/20heeldrops
5 PM

paved running 51:22 intensity: (45 @0) + (42:24 @1) + (6:20 @2) + (1:53 @3) 3.44 mi (14:56 / mi) +47m 14:20 / mi
ahr:94 max:111 shoes: Asics

with Judy

Sunday Sep 19, 2021 #

4 PM

paved running 1:34:06 intensity: (18:07 @1) + (13:57 @2) + (1:02:02 @3) 7.07 mi (13:19 / mi) +146m 12:30 / mi
ahr:109 max:128 shoes: Asics

with Judy then some more on my own.

Saturday Sep 18, 2021 #

10 AM

Road bike 3:00:48 [2] 30.0 mi (6:02 / mi) +92m 5:58 / mi
shoes: Austro-Daimler Vent Noir

with Judy and the ABC ride. Easy pace with a nice group.

Friday Sep 17, 2021 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:148lbs

9 AM

Exercises (ballista 2) 14:00 [2]

plus 22pushups,30situps,

Thursday Sep 16, 2021 #

9 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)

12 PM

paved running 59:19 intensity: (1:58 @0) + (40:33 @1) + (12:24 @2) + (4:24 @3) 4.13 mi (14:22 / mi) +840m 8:48 / mi
ahr:96 max:114

Wednesday Sep 15, 2021 #

8 AM

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

20/20heeldrops
11 AM

trail running (skyline 1) 1:22:01 intensity: (10 @0) + (13 @1) + (35 @2) + (40:40 @3) + (15:13 @4) + (25:10 @5) 6.67 mi (12:18 / mi) +481m 10:03 / mi
ahr:136 max:157 shoes: Columbia Master Fly

Been a long time. Stopped on Buck Hill to cool off, I was overheating. Hoping to be under 90 minutes..humid, totally soaked by the end.

Tuesday Sep 14, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:147.5lbs

Exercises (6 PT) 10:00 [1]

Road bike 56:49 [3] 12.14 mi (4:41 / mi) +2643m 2:48 / mi
shoes: Ross Signature 290S

to Newton Garden, about a dozen tomatoes and 1 pepper. planted chard. Mosquitoes annoying. Weird find on the path, a dozen roses, and under them, about $2 in dimes and pennies....
3 PM

paved running 1:00:13 intensity: (47 @0) + (37:19 @1) + (18:12 @2) + (3:55 @3) 4.11 mi (14:39 / mi) +2002m 5:50 / mi
ahr:98 max:112

Monday Sep 13, 2021 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)

20pushups,30situps,44heeldrops
3 PM

paved running 47:48 intensity: (1:23 @0) + (30:14 @1) + (9:55 @2) + (6:16 @3) 3.37 mi (14:12 / mi) +2963m 3:48 / mi
ahr:98 max:117

Sunday Sep 12, 2021 #

11 AM

orienteering race 1:06:56 intensity: (17 @0) + (28 @1) + (37 @2) + (1:02:03 @3) + (2:34 @4) + (57 @5) **** 3.61 mi (18:32 / mi) +321m 14:32 / mi
ahr:124 max:148 10c shoes: Inov-8 X-Talon

Saturday Sep 11, 2021 #

Event: Clue Rogaine (Cancelled)
 
Event: UNO Camping Weekend 2021 (Pawtuckaway)
 
11 AM

orienteering race 1:37:38 intensity: (9 @0) + (59 @1) + (3:08 @2) + (1:29:07 @3) + (4:15 @4) ***** 4.97 mi (19:39 / mi) +301m 16:32 / mi
ahr:124 max:142 21c shoes: Inov-8 X-Talon

8 PM

orienteering race (Night Orienteering) 57:35 [2] ***** 2.48 mi (23:13 / mi) +274m 17:17 / mi
6c shoes: Icebug OLX


NotSoWickedHardNiteO - Splits

Blue day 1 - Splits

Red Day 2 - Splits

Thursday Sep 9, 2021 #

10 AM

paved running 35:42 [2] 3.31 mi (10:47 / mi) +103m 9:50 / mi
shoes: Altra Solstice

Run in the rain with Judy....the cut through at the end of the road is hosted by a Swede, his accent was there as he commented on our run in the rain...

Wednesday Sep 8, 2021 #

2 PM

Road bike 1:19:48 [2] 15.32 mi (5:13 / mi) +2301m 3:33 / mi
shoes: Austro-Daimler Vent Noir

with Judy

Tuesday Sep 7, 2021 #

11 AM

trail running 1:00:06 [2] 3.82 mi (15:44 / mi) +2m 15:42 / mi
shoes: Altra Solstice

with Judy at Sebago park..Nice smooth trails.
1 PM

rowing machine 8:40 [3] 2.0 km (4:20 / km)

3 PM

Road bike 51:40 intensity: (1:48 @0) + (7:01 @1) + (2:58 @2) + (32:33 @3) + (5:44 @4) + (1:36 @5) 11.76 mi (4:24 / mi) +93m 4:17 / mi
ahr:119 max:155 shoes: Austro-Daimler Vent Noir

Quick ride, then exploring a trail towards the lake...unfortunately broke a spoke.

Monday Sep 6, 2021 #

10 AM

paved running 59:04 [2] 3.94 mi (14:59 / mi) +2695m 4:48 / mi
shoes: Altra Solstice

with Judy
2 PM

Road bike 2:06:19 [3] 24.84 mi (5:05 / mi) +346m 4:52 / mi
shoes: Austro-Daimler Vent Noir

with Judy and Quinn, got caught in the passing front of wind and rain, made for a nasty ride down rt 302.

Sunday Sep 5, 2021 #

Event: 2021 CMOUSA Corn Maze Champs
 
8 AM

paved running 50:03 [2] 3.14 mi (15:56 / mi) +23m 15:36 / mi
shoes: Altra Solstice

with Judy

Saturday Sep 4, 2021 #

10 AM

paved running 46:10 [2] 3.56 mi (12:58 / mi) +8m 12:53 / mi
shoes: Altra Solstice

Nostalgic run. Back Cove trail in Portland, where Judy and I took a break to run, on our trips through Portland on the way to Colby College.
4 PM

paved running 29:00 [3] 2.23 mi (13:02 / mi) +74m 11:49 / mi

Friday Sep 3, 2021 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:146lbs

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

C • ballista level 2? 3
2 PM

paved running 1:17:02 intensity: (38 @0) + (23:54 @1) + (15:46 @2) + (36:44 @3) 6.09 mi (12:39 / mi) +148m 11:46 / mi
ahr:107 max:133 shoes: Altra Solstice

with Judy then PO, town hall and water co.

Thursday Sep 2, 2021 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:9.0

30situps,25pushups,20/20heeldrops

Wednesday Sep 1, 2021 #

11 AM

paved running 1:32:16 intensity: (1:04 @0) + (41:31 @1) + (17:07 @2) + (26:30 @3) + (6:04 @4) 6.9 mi (13:22 / mi) +79m 12:55 / mi
ahr:105 max:144 shoes: Asics

with Judy then more miles and a lap of Stoney Lea at T pace. Misty sprinkles as Ida gets closer.

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