Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 16 days ending Jul 31, 2020:

	activity	#	time	miles		km		+m
	paved running	14	14:47:21	73.23	(12:07)	117.85	(7:32)	894
	Road bike	7	9:09:25	127.98	(4:18)	205.97	(2:40)	1312
	rowing machine	4	40:00	5.61	(7:08)	9.03	(4:26)
	Exercises	2	28:00
	Total	25	25:04:46	206.83		332.85		2206
	[1-5]	25	25:01:17
averages - sleep:7.7 weight:142.5lbs

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Friday Jul 31, 2020 #

7 AM

paved running 1:02:03 4.31 mi (14:24 / mi) +87m 13:33 / mi
ahr:95 max:142 slept:7.4 weight:144lbs shoes: Asics

with Judy

10 AM

Road bike 1:19:59 [3] 17.52 mi (4:34 / mi) +196m 4:25 / mi
shoes: Ross Signature 290S

To Whole Foods, fairly pleasant temps...

Thursday Jul 30, 2020 #

6 AM

paved running 58:11 [1] 4.08 mi (14:16 / mi) +73m 13:31 / mi
slept:7.5 weight:143lbs shoes: Asics

with Judy then 60heeldrops

Wednesday Jul 29, 2020 #

Event: 18th World Rogaining Championships

6 AM

paved running 1:07:53 [1] 4.71 mi (14:25 / mi) +75m 13:44 / mi
weight:142.5lbs shoes: Asics

with Judy
25situps,60heeldrops,20pushups

11 AM

Road bike 51:28 [3] 12.08 mi (4:16 / mi) +199m 4:03 / mi
shoes: Ross Signature 290S

to the garden, watering needed.

Tuesday Jul 28, 2020 #

6 AM

paved running 58:42 4.06 mi (14:27 / mi) +65m 13:46 / mi
ahr:97 max:136 slept:8.5 weight:142.5lbs shoes: Asics

with Judy, 75F...so far.

Monday Jul 27, 2020 #

11 AM

paved running 59:49 4.13 mi (14:29 / mi) +131m 13:11 / mi
ahr:108 max:168 slept:7.4 shoes: Altra Solstice

with Judy, 90F

Sunday Jul 26, 2020 #

9 AM

Road bike long 2:14:00 [3] 34.0 mi (3:56 / mi)
shoes: Motobecane InterClub Tandem

July's NEWTS ride in the Lunenburg, Shirley, Groton area. Some nice roads, some rural industrial. Nice tour of Fort Devens of empty roads and groomed corporate grounds... probably some good O terrain, especially for Sprint.
Physical distancing socialization afterwards.
Picked up some local vegies and peaches at a local farm on the way home.

C • Lunenburg 3

Saturday Jul 25, 2020 #

11 AM

Road bike 1:04:00 [3] 13.7 mi (4:40 / mi)
shoes: Motobecane InterClub Tandem

Test new seat and shifting cables with Judy.

Friday Jul 24, 2020 #

2 PM

paved running 1:32:19 [3] 7.0 mi (13:11 / mi)
shoes: Altra Solstice

with Judy and some more with some pickups.

Thursday Jul 23, 2020 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.75 weight:142lbs

70heeldrops

9 AM

paved running 1:11:12 [3] 15.14 mi (4:42 / mi)
shoes: Ross Signature 290S

Met Steve to pick up a new seat for Judy and then stopped by the garden.

Wednesday Jul 22, 2020 #

paved running 56:26 [3] 4.1 mi (13:46 / mi)
ahr:101 shoes: Asics

with Judy

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
weight:142lbs

35situps,22lifts,60hamcurls,60heeldrops,2m/1legstand

3 PM

paved running 56:26 4.1 mi (13:46 / mi) +96m 12:50 / mi
ahr:101 max:123

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:141.5lbs

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

5 PM

paved running 1:01:22 [3] 4.61 mi (13:19 / mi) +64m 12:46 / mi
shoes: Asics

with Judy

Monday Jul 20, 2020 #

8 AM

paved running 1:07:02 [3] 4.51 mi (14:52 / mi) +107m 13:51 / mi
shoes: Asics

with Judy

Sunday Jul 19, 2020 #

Event: ORingen Uppsala: POSTPONED to 2021-07-25/31

9 AM

Road bike long 1:44:14 [3] 24.23 mi (4:18 / mi) +584m 4:00 / mi
slept:7.0 shoes: Motobecane InterClub Tandem

with Judy (obviously, I need a good stoker). a bit later start than intended when we went back home to fetch a water bottle we left in the fridge, and then fill up a thermos of iced water, that was nice at the finish.
Some navigation errors, but altogether nice roads, and we discovered a rail trail which made for a pleasant alternative to the numbered route.
Then to a nearby farm in Concord for some fresh fruit and vegies.
82F at start, 92F at the end...