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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 8, 2019:

activity # timemileskm+m
  paved running6 5:37:04 23.53(14:20) 37.86(8:54) 446
  orienteering1 1:18:39 4.04(19:28) 6.5(12:06) 21815c
  rowing machine5 50:00 7.89(6:20) 12.7(3:56)
  Exercises1 20:00
  Total13 8:05:43 35.46 57.07 66415c
  [1-5]13 8:03:43
averages - sleep:7.5 rhr:40 weight:146.8lbs

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

Exercises 20:00 [3]

Pilates with Charlie
2 PM

paved running 59:48 intensity: (11 @0) + (14:14 @1) + (31:11 @2) + (14:12 @3) 4.18 mi (14:18 / mi) +77m 13:32 / mi
ahr:103 max:123 shoes: Asics

with Judy

Saturday Dec 7, 2019 #

Event: UNO: Beaver Brook meet & meeting
 
Event: WCOC RHINO at Ratlum Mountain
 
5 PM

orienteering 1:18:39 [3] 4.04 mi (19:28 / mi) +218m 16:40 / mi
15c shoes: Icebug Pytho BUgrip

in the snow, light went out on the way to 8. Thinking it was the battery I tried to navigate back, but went on the wrong trail, cut of SW across a swamp, ran through some back yards, to a road, but couldn't figure where I was. I was getting worried, but then over a rise was the driveway of 263!
Found the cord had just unplgged, so taped it tight, and went out and finished the course.

RHINO - Splits

Friday Dec 6, 2019 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.0

20situps,10pushups,20/20heeldrops
10 AM

paved running 1:34:26 intensity: (1:11 @0) + (47:31 @1) + (22:22 @2) + (23:22 @3) 7.11 mi (13:17 / mi) +115m 12:38 / mi
ahr:100 max:129

Thursday Dec 5, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:146lbs

30situps,20lifts,30/30heeldrops,20stepjumps
11 AM

paved running 34:02 intensity: (23 @0) + (4:13 @1) + (12:28 @2) + (16:58 @3) 2.24 mi (15:12 / mi) +43m 14:21 / mi
ahr:107 max:130

3 PM

paved running 1:01:43 intensity: (15 @0) + (13:01 @1) + (28:17 @2) + (20:10 @3) 4.17 mi (14:49 / mi) +81m 13:58 / mi
ahr:104 max:120

Wednesday Dec 4, 2019 #

rowing machine 10:00 [3] 2.28 mi (4:23 / mi)
rhr:40 slept:7.7 weight:147lbs

33situps,20pushups,30/30heeldrops,20stepjumps
3 PM

paved running 43:15 [3] 2.91 mi (14:52 / mi) +64m 13:55 / mi

Tuesday Dec 3, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.7 weight:147.5lbs

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

paved running 43:50 [3] 2.92 mi (15:01 / mi) +66m 14:02 / mi
shoes: Asics

with Judy

Monday Dec 2, 2019 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)

30situps,20lifts,30/30hamballs

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