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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  paved running2 2:41:22 13.31(12:07) 21.42(7:32) 194
  orienteering2 2:33:00 11.46(13:21) 18.44(8:18) 713
  rowing machine3 30:00 4.28(7:01) 6.88(4:22)
  trail running1 30:00 2.0(15:00) 3.22(9:19)
  Total8 6:14:22 31.05(12:03) 49.97(7:30) 907
  [1-5]8 6:14:06
averages - sleep:8.8 rhr:41 weight:144lbs

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Friday Nov 24, 2017 #

2 PM

paved running 54:14 [1] 4.09 mi (13:15 / mi) +80m 12:30 / mi
shoes: Asics GT-1000

Thursday Nov 23, 2017 #

8 AM

paved running 1:47:08 intensity: (16 @0) + (8:01 @1) + (8:22 @2) + (1:11:36 @3) + (6:32 @4) + (12:21 @5) 9.22 mi (11:37 / mi) +114m 11:11 / mi
ahr:120 max:163 shoes: Asics GT-1000

Wednesday Nov 22, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:43 slept:8.5 weight:144lbs

SpO2=98
40hamballs,20lifts,2m./quad,30/30heeldrops

Tuesday Nov 21, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:38 slept:9.0

SpO2=96
10 AM

orienteering 1:02:44 [3] 4.39 mi (14:17 / mi) +244m 12:11 / mi
shoes: Columbia Master Fly

Picking up controls 2-7.

orienteering 10:40 [3] 0.8 mi (13:18 / mi) +25m 12:07 / mi

orienteering 31:22 [3] 2.23 mi (14:05 / mi) +130m 11:55 / mi

5 PM

Note

Legs are feeling suitably tired, upper body got its workout putting on the snow tires.

Monday Nov 20, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:9.0

30situps,25pushups,1m.backplank,2m/quadstand,45heeldrops
10 AM

orienteering 48:14 [2] 4.04 mi (11:56 / mi) +314m 9:37 / mi
shoes: Columbia Master Fly

Picking up controls with Judy.

Sunday Nov 19, 2017 #

Note

A variable weather day for the traverse, finally settling down to cloudy skies and breezy with temps around upper 40's, but felt colder if you were standing around. The start went off fine, I had all the maps. I then went and picked up the first control.
Helped Tony, my local Shaklee dealer, set up the food and drink station. It was so great for him to volunteer to do this for me, it is a somewhat thankless task to stand around in cold. cloudy weather, pouring water and picking up cups.....although, thank you to all of those who thanked him.
I had forgotten Dean's jacket in the car, which I had promised him I would leave at the station, and by the time I remembered, he had gone through. Feeling bad, I hiked into number 16 and hung it on a stick so he could get it there. He apparently never noticed it....
Then to the finish.
Everyone finished, Jim and Peter timing it down to the last minute at 3:45pm.
The awards were some fine Trillium beer, only available at the traverse outside of the brewery, and some local honey, thanks to Peter F.'s bees.
11 AM

trail running 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Montrail Hurricane Ridge Gore

Up and back to control 1, carrying water to number 10, getting lost carrying water to number 18, running to get Dean's jacket to number 16.

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