Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Dec 4, 2017:

	activity	#	time	miles		km		+m
	paved running	5	3:16:59	17.28	(11:24)	27.81	(7:05)	355
	orienteering	2	2:04:51	7.58	(16:28)	12.2	(10:14)	430	39c
	Exercises	3	1:00:00
	rowing machine	5	50:00	7.14	(7:00)	11.49	(4:21)
	trail running	1	40:41	4.36	(9:19)	7.02	(5:48)	66
	Total	14	7:52:31	36.37		58.53		851	39c
averages - sleep:8.1 rhr:41 weight:142lbs

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Monday Dec 4, 2017 #

Note

Sit up and chew your food (protein)!
https://www.outsideonline.com/2259366/four-laws-mu...

C • And move your butt! 1

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,22pushups

1 PM

paved running 52:42 [1] 4.06 mi (12:58 / mi) +86m 12:10 / mi
shoes: Asics GT-1000

Sunday Dec 3, 2017 #

Event: DVOA Fair Hill (1:15,000)

Exercises 30:00 [1]

Pilates and stretching with Rhonda

12 PM

orienteering race 1:06:35 [4] ***** 4.13 mi (16:07 / mi) +256m 13:31 / mi
16c shoes: Inov-8 X-Talon

Beaver Brook, NH

Red - Splits

Saturday Dec 2, 2017 #

Event: WCOC RHINO

rowing machine 10:00 [3] 2.3 km (4:21 / km)

30abs,20lifts

12 PM

paved running 52:57 [1] 4.04 mi (13:07 / mi) +78m 12:23 / mi
shoes: Asics GT-1000

5 PM

orienteering race 37:13 [3] *** 2.03 mi (18:20 / mi) +118m 15:32 / mi
9c shoes: Inov-8 X-Talon

Headlamp went totally out going to #10. Fortunately there was full moon and I made it back to HQ on moonlight.

orienteering race 21:03 [4] ** 1.42 mi (14:50 / mi) +56m 13:12 / mi
14c shoes: Inov-8 X-Talon

Borrowed a headlamp and went around the Short rhino.

RHINO - Splits

SHORT - Splits

Thursday Nov 30, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:40 slept:8.2 weight:142.5lbs

SpO2=97
33situps,20pushups

Exercises (Ballista routine) 15:00 [3]

4 PM

paved running 30:00 [3] 2.76 mi (10:53 / mi) +18m 10:40 / mi
shoes: Altra Instinct 1.5

Wednesday Nov 29, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:41 slept:8.0

30abs,20lifts,45heeldrops,20/20hamballs,2m/quad

1 PM

paved running 15:34 [3] 1.63 mi (9:33 / mi) +65m 8:30 / mi
shoes: Asics GT-1000

trail running 40:41 [3] 4.36 mi (9:19 / mi) +66m 8:54 / mi
shoes: Asics GT-1000

paved running 10:21 [3] 1.12 mi (9:16 / mi) +6m 9:07 / mi
shoes: Asics GT-1000

Tuesday Nov 28, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:141.5lbs

30situps,20pushups

9 AM

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 35:25 [3] 3.68 mi (9:37 / mi) +102m 8:52 / mi
shoes: Altra Instinct 1.5

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