Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 14, 2016:

	activity	#	time	miles		km		+m
	paved running	4	3:34:17	16.93	(12:39)	27.25	(7:52)	308
	Road bike	2	2:18:42	32.52	(4:16)	52.34	(2:39)	263
	orienteering	1	2:06:15	7.86	(16:04)	12.65	(9:59)	223	24c
	trail running	1	1:02:49	5.99	(10:29)	9.65	(6:31)	78
	rowing machine	4	40:00	5.75	(6:58)	9.25	(4:19)
	Total	11	9:42:03	69.05	(8:26)	111.13	(5:14)	872	24c
averages - sleep:8

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Monday Nov 14, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

35jacknifes,1mbackplank,30/30heeldrops,2m/quad

1 PM

Road bike 1:22:05 [3] 19.17 mi (4:17 / mi) +164m 4:10 / mi
shoes: Ross Signature 290S

To TJoes, then a really long way home.

Sunday Nov 13, 2016 #

Event: EMPO - Moreau Lake State Park

11 AM

paved running 51:08 [1] 3.32 mi (15:24 / mi) +55m 14:38 / mi
shoes: Altra Instinct 1.5

Out with Jude, but then my hip acted up, walked the rest.

Saturday Nov 12, 2016 #

Event: NEOC: Powisset Peak

10 AM

orienteering race 2:06:15 7.86 mi (16:04 / mi) +223m 14:46 / mi
ahr:162 max:163 24c shoes: Inov8 OROC 350

Good course, but got pretty beat up thrashing through the woods, and a heavy fall just before 8 left quite a mark on my right thigh, aggravating the inflamed tendon, which had been a lot better.

C • Thrashing 8

Blue - Splits

Friday Nov 11, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)

35abs,20pushups,45heeldrops,2m/quad

C • Happy Birthday! 4

10 AM

paved running 57:30 [1] 4.03 mi (14:15 / mi) +72m 13:30 / mi
shoes: Asics GT-1000

Thursday Nov 10, 2016 #

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

30jacknifes,1.5mbackplank,30/30heeldrops,1m/quad

12 PM

paved running 43:40 [3] 3.41 mi (12:49 / mi) +19m 12:36 / mi
shoes: Asics GT-1000

Wednesday Nov 9, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

1 PM

paved running 16:52 [3] 1.63 mi (10:22 / mi) +43m 9:35 / mi
shoes: Asics GT-1000

trail running 1:02:49 [3] 5.99 mi (10:29 / mi) +78m 10:04 / mi
shoes: Asics GT-1000

paved running 45:07 [3] 4.54 mi (9:56 / mi) +119m 9:11 / mi
shoes: Asics GT-1000

Tuesday Nov 8, 2016 #

1 PM

Road bike 56:37 [3] 13.35 mi (4:14 / mi) +99m 4:09 / mi
shoes: Ross Signature 290S

Newton garden, lots chard doing well. Cleaned up the dead tomato plants. Rode the long way home.

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