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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 8:

activity # timemileskm+m
  paved running3 2:31:11 10.25(14:45) 16.49(9:10) 39
  trail running1 1:20:38 6.7(12:02) 10.78(7:29) 350
  Exercises5 1:02:00
  rowing machine5 50:00 6.98(7:10) 11.23(4:27)
  orienteering1 30:35 1.86(16:27) 2.99(10:13) 5418c
  Total10 6:14:24 25.79 41.5 44318c
  [1-5]10 6:12:00
averages - sleep:7.8 rhr:37 weight:147.1lbs

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Friday Jun 7 #

8 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:37 slept:8.0 weight:146lbs

Exercises 14:00 [1]

35situps,33pushups,60hamcurls,60heeldrops.

Thursday Jun 6 #

8 AM

rowing machine 10:00 [3] 2.17 km (4:36 / km)
weight:147.4lbs

Exercises (ballista 2) 14:00 [1]

11 AM

paved running 43:30 intensity: (22 @0) + (34:23 @1) + (7:47 @2) + (58 @3) 3.0 mi (14:29 / mi)
ahr:96 max:110 shoes: Asics Nimbus

with Judy, 3 nips, 1 flat, 1 BudLite can, 1 McD cup
6 PM

orienteering race 30:35 intensity: (10 @0) + (34 @1) + (41 @2) + (25:55 @3) + (3:15 @4) *** 1.86 mi (16:27 / mi) +54m 15:05 / mi
ahr:126 max:144 18c shoes: Icebug OLX

Interesting to read the new map, but hard to read....nice course .

Wednesday Jun 5 #

7 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0

Exercises 10:00 [1]

35situps,22lifts,50heeldrops,2m./1legstand
11 AM

trail running 1:20:38 intensity: (7 @0) + (12 @1) + (33 @2) + (43:00 @3) + (18:28 @4) + (18:18 @5) 6.7 mi (12:02 / mi) +350m 10:21 / mi
ahr:135 max:153 shoes: Inov-8 X-Talon

Wore the Inov 8's to see if there was a difference, certainly more protective...virtually no one out there, but good weather for running, upper 70's, but cloudy...Missed a restart of the watch, so the time is somewhat an estimate.

Tuesday Jun 4 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.0 weight:148lbs

Exercises (PT) 14:00 [1]

11 AM

paved running 1:00:44 intensity: (1:04 @0) + (49:32 @1) + (5:46 @2) + (4:22 @3) 4.1 mi (14:49 / mi) +39m 14:24 / mi
ahr:94 max:110 shoes: Asics Nimbus

with Judy

Monday Jun 3 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0

Exercises 10:00 [1]

30situps,31pushups,60heeldrops

Sunday Jun 2 #

5 PM

paved running 46:57 intensity: (41 @0) + (37:34 @1) + (7:58 @2) + (44 @3) 3.15 mi (14:55 / mi)
ahr:96 max:136 shoes: Asics Nimbus

with Judy,

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