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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 30, 2012:

activity # timemileskm+m
  orienteering3 3:15:37 14.23(13:45) 22.9(8:33) 66233 /52c63%
  paved running3 1:48:46 11.19(9:43) 18.0(6:03) 168
  rowing machine5 50:00 6.69(7:29) 10.76(4:39)
  trail running2 25:17 1.63 2.62 15
  Total11 6:19:40 33.72 54.28 84533 /52c63%
  [1-5]11 6:18:07
averages - sleep:7.8 rhr:41 weight:142lbs

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Monday Apr 30, 2012 #

8 AM

rowing machine (35abs, bplank,75toes) 10:00 [2] 2.12 km (4:43 / km)
rhr:41 slept:8.0 weight:143lbs

5 PM

paved running 24:58 intensity: (22 @0) + (3:21 @1) + (14:21 @2) + (3:43 @3) + (2:59 @4) + (12 @5) 2.35 mi (10:39 / mi) +16m 10:26 / mi
ahr:123 max:167 shoes: Asics 1150

Sunday Apr 29, 2012 #

10 AM

orienteering race 2:13:56 intensity: (5:16 @1) + (37:53 @2) + (1:24:08 @3) + (6:39 @4) 9.14 mi (14:39 / mi) +496m 12:32 / mi
ahr:130 max:164 spiked:24/25c shoes: Icebug Celeritas

Had a great running partner.

BG start2012

BGfinish 2012

trail running warm up/down 7:00 [1]


Billygoat - Splits

Saturday Apr 28, 2012 #

Event: TARC Spring 10K,1/2, marathon,50Km.
 
Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 
2 PM

orienteering race 9:48 intensity: (39 @2) + (5:49 @3) + (3:20 @4) 0.95 mi (10:18 / mi)
ahr:142 max:152 7c shoes: Icebug Celeritas

orienteering race 12:20 intensity: (1 @0) + (23 @1) + (1:40 @2) + (8:26 @3) + (1:50 @4) 1.11 mi (11:04 / mi) +14m 10:39 / mi
ahr:137 max:151 9c shoes: Icebug Celeritas

Friday Apr 27, 2012 #

8 AM

rowing machine (planks,45toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:38 slept:7.0 weight:140lbs

Scale re-calibration.
Weighed myself at the Dr's office, then came home and got on my scale. Looks like it was reading 3 lbs high.
C • And you trust the scale in the drs' office? 3

Thursday Apr 26, 2012 #

Event: CSU Park-O 2: Mystic River
 
8 AM

rowing machine (35abs,50/21toes,quads) 10:00 [2] 2.2 km (4:33 / km)
rhr:43

3 PM

paved running 32:49 intensity: (31 @0) + (12:44 @1) + (8:50 @2) + (10:44 @3) 3.51 mi (9:21 / mi) +62m 8:52 / mi
ahr:119 max:144 shoes: Asics 1150

10 minutes at, 2 laps of Stoney Lea, map.

Wednesday Apr 25, 2012 #

8 AM

rowing machine (35abs,planks,50/21toes,qu) 10:00 [2] 2.14 km (4:40 / km)
rhr:43 slept:8.0 weight:143lbs

4 PM

paved running 50:59 intensity: (12 @0) + (12:01 @1) + (23:58 @2) + (14:13 @3) + (35 @4) 5.33 mi (9:34 / mi) +90m 9:05 / mi
ahr:120 max:148 shoes: Asics 1150

Wilson Mt trail.(1.83 miles). 16:20 at T.

Tuesday Apr 24, 2012 #

9 AM

rowing machine (20abs,bplank,45toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 slept:8.0

2 PM

trail running warm up/down 7:30 intensity: (11 @1) + (8 @2) + (1:43 @3) + (2:59 @4) + (2:29 @5) 0.62 mi (12:06 / mi) +15m 11:15 / mi
ahr:152 max:170 shoes: VJ with studs

orienteering 39:33 intensity: (27 @0) + (2:24 @1) + (7:57 @2) + (25:15 @3) + (3:30 @4) 3.02 mi (13:06 / mi) +152m 11:20 / mi
ahr:132 max:150 spiked:9/11c shoes: VJ with studs

Club Champs Green course from....1986? by Mike Fritz.

trail running warm up/down 10:47 intensity: (43 @1) + (10:02 @2) + (2 @3) 1.01 mi (10:42 / mi)
ahr:116 max:131 shoes: VJ with studs

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