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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 15:

activity # timemileskm+m
  paved running4 3:47:42 15.69(14:31) 25.25(9:01) 291
  orienteering1 1:39:51 5.26(18:59) 8.47(11:48) 35316c
  Exercises5 1:20:00
  rowing machine5 50:00 5.58 8.98
  trail running1 16:29 0.93(17:43) 1.5(11:01) 66
  Total11 7:54:02 27.46 44.19 70916c
  [1-5]11 7:37:00
averages - sleep:7.5 weight:145.1lbs

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Friday May 14 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 weight:145.4lbs

Exercises (Linder routine) 10:00 [3]

20/20heeldrops.20pushups
4 PM

paved running 57:25 intensity: (29 @0) + (21:26 @1) + (18:19 @2) + (17:11 @3) 4.12 mi (13:56 / mi) +62m 13:19 / mi
ahr:103 max:128

Thursday May 13 #

9 AM

rowing machine 10:00 [3]
slept:7.0

Exercises (PT) 10:00 [2]

70heeldrops,4x10 pushups, 30situps

Wednesday May 12 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:144.5lbs

Exercises (PT) 10:00 [3]

12 PM

paved running 1:00:27 intensity: (6:13 @0) + (8:15 @1) + (23:01 @2) + (22:58 @3) 4.16 mi (14:32 / mi) +101m 13:31 / mi
ahr:103 max:123

Tuesday May 11 #

8 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.0 weight:145lbs

20/30heeldrops,25pushups,20situps,2x2m.1 legstand
10 AM

Exercises (PT) 40:00 [3]

Another workout with Dan.
2 PM

paved running 59:00 intensity: (22 @0) + (18:10 @1) + (28:13 @2) + (12:15 @3) 4.06 mi (14:32 / mi) +65m 13:51 / mi
ahr:102 max:114 shoes: Asics

with Judy.....1 flat can

Monday May 10 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145.4lbs

Exercises (PT & Linder routine) 10:00 [1]

70 heeldrops
3 PM

paved running 50:50 intensity: (38 @0) + (15:26 @1) + (20:59 @2) + (13:47 @3) 3.35 mi (15:10 / mi) +63m 14:20 / mi
ahr:102 max:118 shoes: Asics

with Judy

Sunday May 9 #

10 AM

trail running warm up/down 16:29 intensity: (9:20 @0) + (1:21 @1) + (1:34 @2) + (4:14 @3) 0.93 mi (17:43 / mi) +66m 14:32 / mi
ahr:88 max:123 shoes: Icebug OLX

orienteering race (Green) 1:39:51 intensity: (2:24 @1) + (7:34 @2) + (1:28:25 @3) + (1:28 @4) *** 5.26 mi (18:59 / mi) +353m 15:42 / mi
ahr:118 max:144 16c shoes: Icebug OLX

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