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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 29, 2019:

activity # timemileskm+m
  paved running7 4:49:04 22.58 36.33 429
  orienteering3 4:00:09 12.95(18:33) 20.84(11:31) 76544c
  trail running1 1:02:44 5.76(10:53) 9.27(6:46) 114
  rowing machine4 40:00 5.65(7:04) 9.1(4:24)
  Total12 10:31:57 46.94 75.54 130744c
  [1-5]12 10:19:59
averages - sleep:8 rhr:39 weight:142.3lbs

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Monday Apr 29, 2019 #

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

30situps,48heeldrops
12 PM

paved running 55:35 intensity: (1:56 @0) + (48:04 @1) + (4:21 @2) + (1:14 @3) 4.06 mi (13:41 / mi) +65m 13:03 / mi
ahr:92 max:130 shoes: Altra Instinct 1.5

with Judy

Sunday Apr 28, 2019 #

Event: NEOC: Noon Hill
 
9 AM

paved running 10:58 intensity: (5 @0) + (43 @1) + (2:25 @2) + (7:27 @3) + (18 @4) 0.72 mi (15:18 / mi) +35m 13:16 / mi
ahr:112 max:143

orienteering 2:58:46 intensity: (6:36 @0) + (1:03:08 @1) + (32:05 @2) + (1:16:47 @3) + (10 @4) 8.48 mi (21:05 / mi) +587m 17:21 / mi
ahr:104 max:141 12c shoes: Icebug OLX


Long - Blue - Splits

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet
 
9 AM

orienteering 36:14 intensity: (53 @1) + (39 @2) + (22:42 @3) + (6:25 @4) + (5:35 @5) 2.39 mi (15:10 / mi) +115m 13:12 / mi
ahr:130 max:150 11c shoes: Icebug OLX

3 PM

paved running 12 [0]
ahr:58 max:59

orienteering 25:09 intensity: (9 @0) + (48 @1) + (34 @2) + (18:58 @3) + (3:25 @4) + (1:15 @5) 2.08 mi (12:06 / mi) +64m 11:02 / mi
ahr:127 max:149 21c shoes: Inov-8 X-Talon


Middle - Red - Splits

Sprint - Red - Splits

Thursday Apr 25, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.0 weight:141.5lbs

30/30hamballs,40/40heeldrops,25lifts,2m/1legstand
4 PM

paved running 34:40 intensity: (51 @0) + (30:32 @1) + (2:07 @2) + (1:10 @3) 2.42 mi (14:21 / mi) +47m 13:32 / mi
ahr:92 max:109

Wednesday Apr 24, 2019 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142lbs

30situps,25pushups,70heeldrops,2m/1legstand
12 PM

paved running tempo 37:08 intensity: (32 @0) + (3:58 @1) + (5:30 @2) + (11:29 @3) + (9:47 @4) + (5:52 @5) 3.9 mi (9:31 / mi) +74m 9:00 / mi
ahr:123 max:147 shoes: Asics 1000-5

Three laps of stoney Lea.

paved running 55:38 intensity: (15 @0) + (15:56 @1) + (23:15 @2) + (13:52 @3) + (58 @4) + (1:22 @5) 4.03 mi (13:48 / mi) +77m 13:02 / mi
ahr:105 max:158 shoes: Asics 1000-5

with Judy

Tuesday Apr 23, 2019 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:41 slept:9.0 weight:143.5lbs

35abs,20pushups,48heeldrops,2m/1legstand
11 AM

paved running 24:49 intensity: (51 @0) + (3:46 @1) + (5:38 @2) + (14:34 @3) 2.21 mi (11:14 / mi) +62m 10:21 / mi
ahr:106 max:121

trail running 1:02:44 intensity: (6 @0) + (3:57 @1) + (9:44 @2) + (48:12 @3) + (43 @4) + (2 @5) 5.76 mi (10:53 / mi) +114m 10:16 / mi
ahr:118 max:145 shoes: Altra Solstice

Filled a small bag with plastics from below the I 95 bridge at the Charles. I am on a campaign to keep as much plastic out of waterways as I can. Someone is picking up the trash I leave in the parking area near Lyons Bridge, so that is good.

paved running 12:55 intensity: (5 @1) + (1:22 @2) + (11:28 @3) 1.21 mi (10:38 / mi)
ahr:111 max:119

3 PM

paved running 57:09 intensity: (25 @0) + (10:43 @1) + (29:58 @2) + (16:03 @3) 4.03 mi (14:11 / mi) +69m 13:28 / mi
ahr:103 max:117 shoes: Asics 1000-5

with Judy

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