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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 16:

activity # timemileskm+m
  paved running4 4:06:36 16.7(14:46) 26.88(9:10) 322
  orienteering3 3:06:50 9.44(19:47) 15.19(12:18) 32226c
  rowing machine4 40:00 5.67(7:04) 9.12(4:23)
  Exercises1 7:00
  Total11 8:00:26 31.81 51.19 64426c
  [1-5]11 7:58:19
averages - sleep:7.7 rhr:43 weight:146.5lbs

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Saturday Nov 16 #

orienteering (mapping) 1:10:00 [3] 2.0 mi (35:00 / mi)

Friday Nov 15 #

Exercises (1/2 ballista) 7:00 [3]

Thursday Nov 14 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:42 slept:7.4 weight:145.4lbs

30situps,20lifts,20/20heeldrops.20stairjumps
2 PM

paved running 59:15 [3] 4.0 mi (14:49 / mi) +73m 14:01 / mi

Wednesday Nov 13 #

orienteering 40:00 [3] *** 2.0 mi (20:00 / mi)
4c

Visiting potential control locations, west map.

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:44 weight:147lbs

20situps,1pushups,
3 PM

paved running 58:41 [3] 4.06 mi (14:27 / mi) +73m 13:41 / mi

Tuesday Nov 12 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:44 slept:8.0 weight:147lbs

30situps,20lifts,40/30hamballs
3 PM

paved running 41:42 intensity: (42 @0) + (27:20 @1) + (9:37 @2) + (4:03 @3) 2.75 mi (15:10 / mi) +60m 14:12 / mi
ahr:98 max:114

Monday Nov 11 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)

14pushups,20situps,30/30heeldrops
3 PM

paved running 1:26:58 intensity: (1:11 @0) + (1:04:52 @1) + (15:37 @2) + (5:13 @3) + (5 @5) 5.89 mi (14:46 / mi) +116m 13:55 / mi
ahr:96 max:148

Sunday Nov 10 #

10 AM

orienteering race 1:16:50 intensity: (14 @0) + (6 @1) + (1 @2) + (40:36 @3) + (23:16 @4) + (12:37 @5) **** 5.44 mi (14:07 / mi) +322m 11:56 / mi
ahr:136 max:163 22c shoes: Inov-8 X-Talon

Another nice piece of terrian, with an excellent course set my Neils.
Had a slight head start on the mass start field. JJ and Julia were ahead by number 2, Peter Z. zoomed by on the way to 3, but the rest of the field didn't get by until about number 10, which I felt good about. The diamond forking was interesting, and well done in a technical area.

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