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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 31, 2011:

activity # timemileskm+m
  paved running5 3:25:54 18.31(11:15) 29.48(6:59) 247
  rowing machine4 1:22:00
  track running1 11:33 1.59(7:16) 2.56(4:31)
  Total9 4:59:27 19.9 32.03 247
  [1-5]7 3:16:15
averages - sleep:6.8 rhr:42 weight:143.2lbs

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Monday Oct 31, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:41 weight:144lbs

3 PM

paved running 31:20 intensity: (50 @1) + (21:10 @2) + (5:53 @3) + (1:54 @4) + (1:33 @5) 2.82 mi (11:07 / mi) +45m 10:35 / mi
ahr:111 max:167 shoes: Asics 1140

Grocery run to Whole Foods.

Sunday Oct 30, 2011 #

11 AM

paved running 49:02 intensity: (13:46 @0) + (3:17 @1) + (25:59 @2) + (3:57 @3) + (37 @4) + (1:26 @5) 3.83 mi (12:48 / mi) +67m 12:09 / mi
ahr:107 max:161 shoes: Asics 1150

With Jude

Saturday Oct 29, 2011 #

Note

Bummer! They postponed the BusaBushwack! I was so looking for a great run in the slop and snow tomorrow morning.
"Worried about the safety of the runner" they said.
I was trying to decide on the best shoes, had my hat and gloves ready to go!

Friday Oct 28, 2011 #

Event: US Night & Relay Champs
 
7 AM

rowing machine 22:00 [1]

2 PM

paved running warm up/down 22:51 intensity: (4:11 @0) + (39 @1) + (7:10 @2) + (6:40 @3) + (1:47 @4) + (2:24 @5) 1.85 mi (12:21 / mi) +43m 11:31 / mi
ahr:127 max:170 shoes: Asics 1150

To the NU track with Jude

track running tempo 3:53 intensity: (2 @1) + (9 @2) + (11 @3) + (40 @4) + (2:51 @5) 0.54 mi (7:13 / mi)
ahr:144 max:151 shoes: Asics 1150

track running tempo 7:40 intensity: (26 @3) + (51 @4) + (6:23 @5) 1.05 mi (7:18 / mi)
ahr:148 max:154 shoes: Asics 1150

Decided to get it over with a 1600.

paved running warm up/down 17:26 intensity: (22 @1) + (2:19 @2) + (12:33 @3) + (2:12 @4) 1.73 mi (10:05 / mi) +19m 9:45 / mi
ahr:119 max:130 shoes: Asics 1150

Thursday Oct 27, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:41 slept:7.5 weight:141lbs

11 AM

paved running 53:01 [0] 5.0 mi (10:36 / mi) +53m 10:15 / mi
shoes: Asics 1140

Jude dropped me off at the bank, took the opportunity to run in the rain.

Wednesday Oct 26, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:42 slept:6.5 weight:144lbs

2 PM

paved running 32:14 [0] 3.08 mi (10:28 / mi) +20m 10:15 / mi
shoes: Asics 1140

Bank (where they thought I was Ross), Kinko's (where they charge 5x more for producing an electronic file than for paper), Farmer' s Market (I got some Empire and Yellow apples).
C • thanks again 2

Tuesday Oct 25, 2011 #

Note
rhr:44 slept:6.5 weight:144lbs

Too much living high on the hog, without the hogs, but pies and great food, and a hard weekend of running. Really should be getting more sleep but I am trying to catch up on the emails and Attackpoint.

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