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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Feb 11, 2023:

activity # timemileskm+m
  paved running7 9:40:55 42.07(13:49) 67.71(8:35) 624
  Exercises5 58:00
  rowing machine5 50:00 7.11(7:02) 11.45(4:22)
  Total12 11:28:55 49.18 79.15 624
  [1-5]12 11:10:33
averages - sleep:7.8 rhr:42 weight:147.7lbs

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SuMoTuWeThFrSa

Saturday Feb 11, 2023 #

4 PM

paved running 1:04:16 intensity: (38 @0) + (22:12 @1) + (20:14 @2) + (21:12 @3) 4.61 mi (13:56 / mi) +62m 13:23 / mi
ahr:102 max:120 shoes: Asics Nimbus

with Judy

Friday Feb 10, 2023 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:147.5lbs

Exercises (ballista level 2) 14:00 [1]

11 AM

paved running 1:20:43 intensity: (1:12 @0) + (41:31 @1) + (11:22 @2) + (22:40 @3) + (2:15 @4) + (1:43 @5) 6.14 mi (13:09 / mi) +90m 12:34 / mi
ahr:103 max:148 shoes: Asics Nimbus

to PO with Judy, 2 nips, 1 lid
no turkeys sighted
C • Hat 1

Thursday Feb 9, 2023 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:148lbs

Exercises 10:00 [1]

30pushups,35situps,60heeldrops
11 AM

paved running 1:27:13 intensity: (11:10 @0) + (45:38 @1) + (14:07 @2) + (16:18 @3) 6.14 mi (14:12 / mi) +108m 13:28 / mi
ahr:96 max:128 shoes: Asics Nimbus

with Judy, then some more miles...1 Harpoon, 1Lawsons, 1 Smirnoff vodka, 1 ChickfilA cup
and a AOWN...as I ran past DCD (1:10:30 )there were 3 turkeys in the playing field..As I went by, on the opposite side of the street, they coming running out...I ignored them, as I thought they were just crossing,, but then they started clucking, and then chasing me! WTF! I crossed to the other side of the street, and they still came, I stopped and yelled and waved my arms, they hesitated, but then when I turned my back and continued running, they charged again...Again waved and yelled, they hesitated, but then on they came...they were pretty close, about2 meters...I was wondering what a turkey bite would be like...I needed more defense, picked up a 4 foot stick and struck out, grazing one on the wing...that seemed to deter them, they scattered and I threw the stick at them for good measure (almost got one)...they ran off across the field toward the school...What prompted their attack I have no idea...maybe they didn't like my red vest?
C • turkeys 3

Wednesday Feb 8, 2023 #

9 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0

Exercises 10:00 [1]

30pushups,33situps, 0heeldrops,2m./1legstand
12 PM

paved running tempo 1:32:32 intensity: (3:22 @0) + (59:00 @1) + (9:40 @2) + (11:50 @3) + (7:25 @4) + (1:15 @5) 6.52 mi (14:12 / mi) +120m 13:25 / mi
ahr:101 max:146 shoes: Asics Nimbus

with Judy, then 2 loops of Stney Lea at T.

Tuesday Feb 7, 2023 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:42 slept:7.5

Exercises (PT) 14:00 [1]

1 set x 15 reps
2 PM

paved running 1:26:12 intensity: (46 @0) + (40:07 @1) + (22:01 @2) + (23:18 @3) 6.02 mi (14:19 / mi) +94m 13:40 / mi
ahr:101 max:121 shoes: Asics Nimbus

with Judy, 2 water, 1 nip, 1 BudLite,1 Modelo

Monday Feb 6, 2023 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)

Exercises 10:00 [1]

30situps,20lifts,70heeldrops,2m./1legstand
3 PM

paved running 1:17:35 intensity: (12 @0) + (34:30 @1) + (22:20 @2) + (20:33 @3) 5.52 mi (14:03 / mi) +69m 13:32 / mi
ahr:102 max:125 shoes: Asics Nimbus

To the PO, then with Judy, a bit more....1 water, 1 BudLite, 1 nip

Sunday Feb 5, 2023 #

12 PM

paved running 1:32:24 intensity: (1:02 @0) + (30:51 @1) + (16:28 @2) + (44:03 @3) 7.12 mi (12:59 / mi) +82m 12:32 / mi
ahr:106 max:133 shoes: Asics Nimbus

In Greenfield with Judy then another loop, 18nips,1 water, 1 cup....lots more to be had, but I just can't carry any more.

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