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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 23:

activity # timemileskm+m
  orienteering3 3:42:10 9.86(22:31) 15.88(14:00) 3889c
  paved running2 1:22:30 5.54(14:53) 8.92(9:15) 111
  rowing machine5 50:00 7.15(7:00) 11.5(4:21)
  Total10 5:54:40 22.55(15:44) 36.29(9:46) 4989c
averages - sleep:7.7 weight:146.8lbs

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Saturday Nov 23 #

orienteering 1:00:00 [3] *** 2.21 mi (27:09 / mi)
9c

Out to hang the last controls,,, in my sandals! Forgot the O shoes at home, and figured going back would take more time than just going a bit slower, which I better do so as not to injure myself. Actually was fine to run in (North Face sandals, acquired at a good price in Estonia). just had to be careful as they had little traction on slopes.

Friday Nov 22 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.0

15situps,15pushups,20/20heeldrops,20jumpups

Thursday Nov 21 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:146.5lbs

30situps,20pushups,30/30hamballs,30/30heeldrops,2x1.5minutes 1legstand
12 PM

orienteering 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Inov-8 OROC 340

Putting out controls, remapping. Taking way too long
3 PM

paved running 40:09 [3] 2.74 mi (14:40 / mi) +58m 13:46 / mi

Wednesday Nov 20 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:7.4 weight:147lbs

20/20heeldrops

Tuesday Nov 19 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.4 weight:147lbs

35situps,20lifts,30/30hamballs,30/30heeldrops
3 PM

paved running 42:21 [3] 2.81 mi (15:06 / mi) +53m 14:15 / mi

Monday Nov 18 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0

30situps,15pushups,20/20hamballs,30/20heeldrops

Sunday Nov 17 #

11 AM

orienteering 1:42:10 intensity: (10:01 @1) + (10:55 @2) + (1:15:49 @3) + (5:25 @4) 5.65 mi (18:04 / mi) +388m 14:54 / mi
ahr:119 max:142

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