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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  trail running2 2:26:58 16.77(8:46) 26.99(5:27) 510
  paved running3 2:25:30 13.04(11:10) 20.98(6:56) 170
  orienteering1 1:42:18 6.29(16:17) 10.11(10:07) 31825c
  rowing machine5 50:00 7.92(6:19) 12.74(3:55)
  Total11 7:24:46 44.01(10:06) 70.83(6:17) 99825c
  [1-5]11 7:12:47
averages - sleep:7.7 rhr:40 weight:145.7lbs

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MoTuWeThFrSaSu

Sunday Apr 8, 2012 #

8 AM

paved running 44:30 [1] 3.56 mi (12:30 / mi) +57m 11:54 / mi
shoes: Asics 1140

Run with Jude before Easter dinner,

Saturday Apr 7, 2012 #

Event: NEOC: Prospect Hill
 
11 AM

orienteering race 1:00:31 intensity: (3 @0) + (5:34 @1) + (22:29 @2) + (25:15 @3) + (5:40 @4) + (1:30 @5) **** 4.1 mi (14:46 / mi) +240m 12:30 / mi
ahr:131 max:186 14c shoes: Inov8 OROC 350

orienteering 41:47 intensity: (9:29 @0) + (20:26 @1) + (11:52 @2) **** 2.19 mi (19:05 / mi) +78m 17:11 / mi
ahr:98 max:124 11c shoes: Inov8 OROC 350


Green - Splits

Friday Apr 6, 2012 #

8 AM

rowing machine (33abs,70toes,plank) 10:00 [1] 2.15 km (4:39 / km)
slept:8.5 weight:145lbs

5 PM

paved running 51:12 intensity: (2:27 @0) + (41:44 @1) + (4:36 @2) + (2:15 @3) + (10 @4) 4.39 mi (11:40 / mi) +52m 11:15 / mi
ahr:102 max:152 shoes: Asics 1140

Thursday Apr 5, 2012 #

8 AM

rowing machine (33abs.planks, 45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:42 slept:7.0

Got to get to bed earlier.
2 PM

trail running (quads, ) 1:25:49 intensity: (23 @1) + (3:06 @2) + (1:18:06 @3) + (4:14 @4) 9.86 mi (8:42 / mi) +439m 7:39 / mi
ahr:140 max:164 shoes: Adidas Trail

Colonial RR 10 miler Foxtrot race course (APril 29 this year).
Brain dead enough near the end to go off course 3 times trying to follow along on the map.
80 minutes would have been nice, but legs probably fatigued from yesterday, not fully recovered form Sunday.
2 1/2 minutes of detours, so 83:20.
Course measured short, maybe the finish is across the parking lot?

Wednesday Apr 4, 2012 #

8 AM

rowing machine (33abs,45toes,quads) 10:00 [3] 2.23 mi (4:29 / mi)
rhr:39 slept:7.5 weight:146lbs

12 PM

trail running 1:01:09 intensity: (2:31 @1) + (24:12 @2) + (33:12 @3) + (1:14 @4) 6.91 mi (8:51 / mi) +71m 8:34 / mi
ahr:130 max:148 shoes: Merrell Glove

Tuesday Apr 3, 2012 #

8 AM

rowing machine (33abs,planks) 10:00 [3] 2.66 km (3:46 / km)
rhr:39 slept:7.5

3 PM

paved running 49:48 intensity: (8:29 @1) + (40:12 @2) + (1:07 @3) 5.09 mi (9:47 / mi) +61m 9:26 / mi
ahr:116 max:130 shoes: Asics 1150

No enthusiasm, and rightly so apparently. calf noticable, went away, R hip stiff, better after 20 minutes.

Monday Apr 2, 2012 #

9 AM

rowing machine (60toes,quads) 10:00 [2] 2.14 km (4:40 / km)
slept:8.0 weight:146lbs

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