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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 30, 2013:

activity # timemileskm+m
  orienteering2 2:30:34 12.16(12:23) 19.57(7:42) 58629c
  paved running3 1:55:04 10.18(11:18) 16.38(7:02) 122
  Road bike2 1:31:02 21.02(4:20) 33.83(2:41) 182
  trail running1 1:08:14 6.62(10:18) 10.66(6:24) 412
  rowing machine5 50:00 7.0(7:09) 11.27(4:26)
  Total12 7:54:54 56.98(8:20) 91.7(5:11) 130229c
  [1-5]12 7:49:54
averages - sleep:7.7 rhr:39 weight:143.2lbs

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Monday Sep 30, 2013 #

8 AM

rowing machine (30abs,30hamb,45toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:41 slept:7.0 weight:144lbs

10 AM

paved running 52:45 [2] 4.08 mi (12:56 / mi) +73m 12:15 / mi
shoes: Asics 1140

With Jude and Hill
12 PM

Road bike 1:00:41 [2] 13.79 mi (4:24 / mi) +116m 4:17 / mi
shoes: Ross Signature 290S

Trader Joe's & Newton garden.

Sunday Sep 29, 2013 #

Event: NEOC: Houghton's Pond
 
9 AM

Road bike warm up/down 30:21 intensity: (4:34 @0) + (7:37 @1) + (15:22 @2) + (2:48 @3) 7.23 mi (4:12 / mi) +66m 4:05 / mi
ahr:111 max:136 shoes: Ross Signature 290S

Pedal to O meet

orienteering race 1:19:33 intensity: (17 @1) + (13:13 @2) + (1:00:57 @3) + (5:06 @4) 6.01 mi (13:14 / mi) +293m 11:30 / mi
ahr:137 max:151 18c shoes: Inov8 OROC 350


Red - Splits

Saturday Sep 28, 2013 #

12 PM

Note

Revising the Richards St map, our neighbors do a good job of supporting the local landscapers and masonary men.
Dropping "controls" (puzzle pieces) for the block party O race.
The kids won.
C • block party o'race... that ... 1

Friday Sep 27, 2013 #

7 AM

rowing machine (30abs,bplank,45 toes) 10:00 [3] 2.28 km (4:23 / km)
slept:8.0 weight:144lbs

10 AM

trail running (skyline one) 1:08:14 intensity: (1:29 @1) + (21:43 @2) + (40:15 @3) + (4:47 @4) 6.62 mi (10:18 / mi) +412m 8:38 / mi
ahr:134 max:155

Thursday Sep 26, 2013 #

Note

Refurbished Garmin 305 arrived today.
I would like to put in a plug for Garmin, I think they do a great job for their customers. I have dealt with them twice, and both times the person on the phone was very helpful.
I mailed SAMs 305 by 1st class postage last Friday, it arrived in KS on Monday, confirmed by an email from Garmin. They shipped the refurbished one Tuesday, today I got it via UPS. 6 day turnaround. Exceptional I would say, all for $79.
C • Garmin 2
7 AM

rowing machine (33abs,33hamb,15/50toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:37 slept:8.0 weight:143lbs

5 PM

paved running 27:14 intensity: (26 @0) + (3:31 @1) + (23:17 @2) 2.74 mi (9:57 / mi) +1m 9:56 / mi
ahr:114 max:123 shoes: Asics 1140

Wednesday Sep 25, 2013 #

Note

Game night, and Hills B,day.
I got off to a good lead and won the first 7 Wonders. Jude won the. second round, so we were feeling bad for Hill, so she won Settlers.
Every Wed is game night, so looks like I will miss the CSU trainings.
7 AM

rowing machine (30abs,bplank,15/45toes) 10:00 [3] 2.29 km (4:22 / km)
rhr:39 slept:7.7 weight:142lbs

10 AM

orienteering (Blue) 31:38 intensity: (34 @1) + (2:25 @2) + (6:19 @3) + (17:31 @4) + (4:49 @5) 2.55 mi (12:24 / mi) +129m 10:43 / mi
ahr:133 max:157 7c shoes: Vintage VJ

orienteering (Red) 23:58 intensity: (40 @1) + (38 @2) + (9:30 @3) + (12:13 @4) + (57 @5) 1.85 mi (12:57 / mi) +102m 11:04 / mi
ahr:126 max:148 4c shoes: Vintage VJ

Hanging streamers with Anne.

orienteering warm up/down 15:25 intensity: (32 @2) + (12:24 @3) + (2:29 @4) 1.75 mi (8:49 / mi) +62m 7:56 / mi
ahr:125 max:138 shoes: Vintage VJ

Garmin quit after about half mile , got word from Garmin the refurbished one is on the way.

Tuesday Sep 24, 2013 #

8 AM

rowing machine (30abs,30hamb,15/50toes) 10:00 [2] 2.29 km (4:22 / km)
slept:7.7

12 PM

paved running 35:05 intensity: (6 @1) + (13:09 @2) + (17:23 @3) + (1:55 @4) + (2:32 @5) 3.36 mi (10:27 / mi) +48m 10:00 / mi
ahr:117 max:162 shoes: Asics 1140

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