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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  orienteering3 4:28:50 12.63(21:17) 20.33(13:13) 71514c
  paved running2 1:45:41 8.06(13:07) 12.97(8:09) 164
  rowing machine4 40:00 5.69(7:02) 9.15(4:22)
  Total9 6:54:31 26.38(15:43) 42.45(9:46) 87914c
  [1-5]9 6:50:52
averages - sleep:8

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Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet
 

Friday Nov 10, 2017 #

10 AM

paved running 52:29 [1] 3.99 mi (13:09 / mi) +82m 12:22 / mi
shoes: Asics GT-1000

with Judy
1 PM

orienteering 2:03:00 [2] 5.8 mi (21:12 / mi) +436m 17:12 / mi
shoes: Columbia Master Fly

Thursday Nov 9, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)

Wednesday Nov 8, 2017 #

7 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0

35situps,40hamballs,40/40heeldrops,22pushups,2m/quad
1 PM

orienteering 1:00:00 [1] 2.0 mi (30:00 / mi)
shoes: Columbia Master Fly

Tuesday Nov 7, 2017 #

7 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)

30abs,20lifts,60heeldrops,1m.backplank,2m./quad

Monday Nov 6, 2017 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0

30situps,1m.backplank,50heeldrops,22pushups,2m/quad
9 AM

paved running 53:12 [1] 4.07 mi (13:05 / mi) +82m 12:18 / mi

Sunday Nov 5, 2017 #

Event: NEOC: Baldwin Hill
 
9 AM

orienteering race 1:25:50 intensity: (3:39 @0) + (19 @1) + (13 @2) + (57:54 @3) + (17:56 @4) + (5:49 @5) 4.83 mi (17:45 / mi) +279m 15:03 / mi
ahr:132 max:152 14c shoes: Inov-8 OROC 340


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