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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jun 1, 2012:

activity # timemileskm+m
  paved running4 3:14:06 18.0(10:47) 28.97(6:42) 212
  Road bike2 1:41:03 23.46(4:18) 37.75(2:41) 171
  orienteering2 1:32:54 5.8(16:01) 9.34(9:57) 7230c
  trail running2 1:22:06 5.99(13:42) 9.64(8:31) 154
  rowing machine2 15:23
  Total9 8:05:32 53.25 85.69 60930c
  [1-5]8 5:52:12
averages - sleep:6.6 rhr:44 weight:145.3lbs

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SaSuMoTuWeThFr

Friday Jun 1, 2012 #

6 AM

rowing machine 5:23 intensity: (4:50 @0) + (33 @1) 0.0 mi
ahr:85 max:93 slept:8.0 weight:144lbs

C • rowing 2

paved running 51:34 intensity: (5:47 @0) + (43:35 @1) + (2:12 @2) 4.08 mi (12:38 / mi) +71m 11:59 / mi
ahr:98 max:114 shoes: Asics 1140

With Jude.

Thursday May 31, 2012 #

Event: CSU Park-O 7: Franklin Park
 
5 PM

paved running warm up/down 1:09:51 intensity: (59 @1) + (10:04 @2) + (58:48 @3) 7.66 mi (9:07 / mi) +69m 8:52 / mi
ahr:132 max:143 shoes: Asics 1150

LOng warm up run from home to Franklin Park carrying shoes and water.

orienteering race 25:21 intensity: (14 @0) + (9 @1) + (2:31 @2) + (17:31 @3) + (4:56 @4) **** 1.99 mi (12:44 / mi) +39m 12:00 / mi
ahr:138 max:154 22c shoes: Icebug Celeritas

Red level sprint. Some controls same as the green from last year. Missed 2 or 3, one of those may have been misplaced.

Wednesday May 30, 2012 #

6 AM

paved running 36:01 intensity: (17:06 @1) + (18:55 @2) 3.46 mi (10:25 / mi) +36m 10:05 / mi
ahr:107 max:123 slept:6.5 weight:145lbs shoes: Asics 1140

With Jude and then on myown.
2 PM

Road bike 47:54 [0] 12.24 mi (3:55 / mi) +92m 3:49 / mi
shoes: Ross Signature 290S

Over to the Newton garden.

Tuesday May 29, 2012 #

6 AM

paved running 36:40 intensity: (15:36 @0) + (12:36 @1) + (1:27 @2) + (1:08 @3) + (5:53 @4) 2.8 mi (13:06 / mi) +36m 12:36 / mi
ahr:104 max:162 shoes: Asics 1140

Morning run with Jude.
Boo, pavement.
C • Visa 4
7 AM

rowing machine 10:00 [1]
slept:6.0 weight:147lbs

Keep waking up at 1am and 4am EDST.
C • So do I 3
1 PM

Road bike 53:09 intensity: (23:42 @0) + (23:19 @1) + (6:08 @2) 11.22 mi (4:44 / mi) +79m 4:38 / mi
ahr:89 max:117 shoes: Ross Signature 290S

To Trader Joe's.

Monday May 28, 2012 #

Note
rhr:44 slept:6.0 (rest day)

Lots of work in the gardens, cutting the foot high grass with the reel push mower is a workout.
Neighborhood block party this evening. Two new couples have moved in, both the same age as Sam and Hill and both guys attended similiar small NE colleges. I think Jude and I may be the oldest couple on the street now....
C • Oldest..... 9

Sunday May 27, 2012 #

7 AM

trail running 44:02 intensity: (5:08 @0) + (25:45 @1) + (1:53 @2) + (5:16 @3) + (4:08 @4) + (1:52 @5) 3.23 mi (13:38 / mi) +84m 12:37 / mi
ahr:106 max:173 shoes: Asics 1140

Morning run with Sam and Jude. Another direction across fields and woods.
C • Uppsala 3

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
10 AM

trail running warm up/down 8:00 intensity: (1:00 @0) + (5:00 @1) + (1:14 @2) + (46 @3) 0.66 mi (12:07 / mi)
ahr:102 max:138 shoes: Icebug Celeritas

Jog from apartment to Linne clubhouse. Beatiful day joging in the trails and fields.

trail running warm up/down 22:11 intensity: (9:25 @0) + (7:58 @1) + (4:48 @2) 1.47 mi (15:05 / mi) +57m 13:28 / mi
ahr:91 max:122 shoes: Icebug Celeritas

Jog to the start, by a very scenic and circuitous route with Jude and Sam.

orienteering 1:07:33 intensity: (19:01 @0) + (30:32 @1) + (17:42 @2) + (18 @3) ***** 3.81 mi (17:44 / mi) +33m 17:16 / mi
ahr:99 max:130 8c shoes: Icebug Celeritas

Memory O training with Sam at Nasen with no trails on the map. Mosquitoes are out in the swamps, but the SW woods were really beautiful, I would say the best I have been in Sweden. Open lichen covered bare rocky ridges with small marshes.
As Sam pointed out, keeping your feet dry is hopeless, and the swamps are the best routes many times.

trail running warm up/down 7:53 intensity: (43 @0) + (7:10 @1) 0.63 mi (12:31 / mi) +13m 11:45 / mi
ahr:97 max:105 shoes: Icebug Celeritas

From clubhouse to apartment. no streets , no pavement.

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