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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 28:

activity # timemileskm+m
  paved running4 3:09:33 14.13(13:25) 22.74(8:20) 211
  trail running2 3:04:59 16.86(10:58) 27.13(6:49) 567
  Road bike3 2:35:17 34.09(4:33) 54.86(2:50) 486
  orienteering1 1:14:50 3.9(19:11) 6.28(11:55) 25620c
  rowing machine4 40:00 7.38(5:25) 11.88(3:22)
  Total13 10:44:39 76.36(8:27) 122.89(5:15) 152020c
  [1-5]13 10:42:26
averages - sleep:8.1 rhr:40 weight:143.7lbs

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Saturday Sep 28 #

1 PM

Road bike 49:11 [3] 11.46 mi (4:18 / mi) +131m 4:09 / mi
shoes: Motobecane InterClub Tandem

First tandem ride in a few years! Managed some nice miles without falling over.

Friday Sep 27 #

11 AM

trail running (skyline 1) 1:11:25 intensity: (16 @1) + (5 @2) + (33:52 @3) + (14:04 @4) + (23:08 @5) 6.65 mi (10:44 / mi) +371m 9:09 / mi
ahr:138 max:156 shoes: Columbia Master Fly

Thursday Sep 26 #

9 AM

rowing machine 10:00 [2] 2.26 km (4:25 / km)
rhr:38 slept:8.3 weight:143.5lbs

30situps,20pushups,
3 PM

paved running 58:11 intensity: (51 @0) + (51:23 @1) + (5:04 @2) + (53 @3) 4.07 mi (14:18 / mi) +68m 13:36 / mi
ahr:94 max:110

Wednesday Sep 25 #

Note

Former President of NEOC, Bob Dangel died yesterday.

rowing machine 10:00 [2] 2.25 mi (4:27 / mi)
rhr:42 weight:143.5lbs

30situps,18lifts,40hamballs,30/30heeldrops,3x1m.1legstand
11 AM

Road bike 55:04 [3] 12.11 mi (4:33 / mi) +192m 4:20 / mi
shoes: Ross Signature 290S

to Newton garden, suffering from lack of water.
5 PM

paved running 40:10 intensity: (1:07 @0) + (36:30 @1) + (2:23 @2) + (10 @3) 2.75 mi (14:36 / mi) +50m 13:49 / mi
ahr:91 max:104 shoes: Asics

with Judy

Tuesday Sep 24 #

rowing machine 10:00 [3] 2.31 mi (4:20 / mi)
weight:144lbs

33situps,20pushups,30/30heeldrops
11 AM

paved running long 22:37 intensity: (15 @0) + (1:19 @1) + (1:37 @2) + (19:26 @3) 2.13 mi (10:37 / mi) +34m 10:07 / mi
ahr:116 max:131 shoes: Altra Solstice

trail running long 1:53:34 intensity: (37 @2) + (1:19:56 @3) + (30:27 @4) + (2:34 @5) 10.21 mi (11:07 / mi) +197m 10:30 / mi
ahr:131 max:150 shoes: Altra Solstice

Going for 10 miles on the trails, so some loops, and 2 x 1 miles at Threshold.

paved running long 11:33 intensity: (7:56 @3) + (3:37 @4) 1.11 mi (10:24 / mi)
ahr:136 max:143 shoes: Altra Solstice

3 PM

paved running 57:02 intensity: (31 @1) + (31 @2) + (56:00 @3) 4.07 mi (14:01 / mi) +59m 13:25 / mi
ahr:120 max:131 shoes: Asics

with Judy. HR quite high from the earlier run.
So I managed 17 miles (HH distance) in a little under 5 hours.

Monday Sep 23 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,20pushups,40hamballs,30/30heeldrops,3x1m1legstand
11 AM

Road bike 51:02 [3] 10.52 mi (4:51 / mi) +163m 4:38 / mi
shoes: Austro-Daimler Vent Noir

with Judy to our favorite swimming pond. A bit short of time so we started in Dover

Sunday Sep 22 #

12 PM

orienteering race 1:14:50 intensity: (2:59 @2) + (1:03:47 @3) + (7:47 @4) + (17 @5) **** 3.9 mi (19:11 / mi) +256m 15:56 / mi
ahr:117 max:147 20c shoes: Inov-8 OROC 340

An aborted effort on Red. Using the Brown, 1: 5000 map, I started on the Red, went off the Brown to get 3&4 of red, then back to brown ( I say this because I could read the brown map, the red at 1:10000 was difficult at best,) then , because I was still reading the Brown map, I went to my 3 & 4 again, not realizing it, then finally noticed I was using the Brown map, instead of the red, I looked at the rest of the Red course, and it just didn't look like a whole lot of fun, and my hour was up anyway.
Judy got stung at a control we shared, I somehow escaped attack, although I was at the wrong control (2 controls about 10 meters apart).
We soothed ourselves with a banana split from the GBF ice cream stand.

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