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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 27:

activity # timemileskm+m
  paved running6 7:08:46 33.11(12:57) 53.28(8:03) 447
  Road bike2 2:08:12 27.67(4:38) 44.52(2:53) 364
  rowing machine4 40:00 5.68(7:03) 9.14(4:23)
  Exercises1 14:00
  Total11 10:10:58 66.46 106.95 811
  [1-5]11 9:24:06
averages - sleep:8 rhr:40 weight:145.3lbs

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Saturday Mar 27 #

3 PM

paved running 1:21:20 intensity: (23 @0) + (9:27 @1) + (25:00 @2) + (46:30 @3) 6.64 mi (12:15 / mi) +63m 11:54 / mi
ahr:110 max:137 shoes: Asics

One lap around the block with Judy then in reverse on my own in Greenfield. Moved some trash ...

Friday Mar 26 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.5 weight:144.5lbs

30/30heeldrops,30/30hamcurls
3 PM

paved running 1:16:46 intensity: (29 @0) + (24:51 @1) + (18:51 @2) + (32:35 @3) 6.03 mi (12:44 / mi) +82m 12:13 / mi
ahr:107 max:133 shoes: Asics

with Judy then 2 more miles. Ignored the trash today....

Thursday Mar 25 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:8.5 weight:145.5lbs

30/30heeldrops,30situps,30pushups
4 PM

paved running 1:00:05 intensity: (53 @0) + (13:54 @1) + (22:05 @2) + (23:13 @3) 4.63 mi (12:59 / mi) +76m 12:21 / mi
ahr:106 max:136 shoes: Asics

warm up around the block then with Judy...3 nips, 1 can

Wednesday Mar 24 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:8.0 weight:144lbs

70heeldrops
SpO2=94 ( a new oximeter/pulse meter courtesy of Medicare benefits).

Exercises (ballista level 2) 14:00 [3]

2 PM

paved running 56:37 intensity: (19 @0) + (17:53 @1) + (27:38 @2) + (10:47 @3) 4.01 mi (14:07 / mi) +67m 13:25 / mi
ahr:102 max:115 shoes: Asics

with Judy....

Road bike 43:57 intensity: (1:51 @0) + (15:45 @1) + (9:44 @2) + (16:37 @3) 11.04 mi (3:59 / mi) +154m 3:49 / mi
ahr:101 max:120

Tuesday Mar 23 #

3 PM

paved running 1:16:49 intensity: (25 @0) + (30:35 @1) + (20:33 @2) + (25:16 @3) 5.75 mi (13:22 / mi) +78m 12:49 / mi
ahr:103 max:128 shoes: Asics

warm up for 1.3 miles then with Judy. 1 water bottle.

Monday Mar 22 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:147lbs

34situps,24pushups,30/30heeldrops
2 PM

paved running 1:17:09 intensity: (32 @0) + (15:59 @1) + (26:49 @2) + (33:28 @3) + (21 @4) 6.05 mi (12:45 / mi) +82m 12:14 / mi
ahr:108 max:138 shoes: Asics

Warmup for 1.4 miles then with Judy.

Sunday Mar 21 #

2 PM

Road bike 1:24:15 intensity: (42:00 @0) + (33:01 @1) + (6:37 @2) + (2:37 @3) 16.63 mi (5:04 / mi) +210m 4:53 / mi
ahr:81 max:108 shoes: Austro-Daimler Vent Noir

with Judy

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