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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 28, 2012:

activity # timemileskm+m
  paved running2 2:10:15 10.67(12:12) 17.17(7:35) 185
  orienteering1 1:35:15 6.56(14:31) 10.56(9:01) 170
  Road bike1 55:51 13.22(4:13) 21.28(2:37) 139
  rowing machine4 40:00 5.53(7:14) 8.9(4:30)
  Total8 5:21:21 35.98(8:56) 57.91(5:33) 494
  [1-5]8 5:16:00
averages - sleep:7.7 rhr:39 weight:145lbs

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MoTuWeThFrSaSu

Sunday Oct 28, 2012 #

Event: Busa Bushwhack Trail Race
 
Event: NEOC: Townsend
 
Event: WCOC Fall orienteering weekend - Sunday classic
 
11 AM

orienteering 1:35:15 intensity: (7:34 @1) + (51:25 @2) + (35:58 @3) + (18 @4) 6.56 mi (14:31 / mi) +170m 13:26 / mi
ahr:105 max:148 shoes: Inov8 OROC 350

Decided to skip the Busa race, and went to Townsend with Jude to see how the map is these days.
The laurel crop is definately looking like real money maker.
Ran well most of the way, but had some adjusting getting into the 1/15000 map for the first 3 controls, and then one poor route execution (contouring to save climb is hardly worth it).
Slow, but not far behind the others.
C • crop 5

Blue - Splits

Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints
 
7 AM

paved running 1:20:32 intensity: (15 @0) + (41:16 @1) + (32:49 @2) + (3:32 @3) + (2:40 @4) 6.66 mi (12:06 / mi) +113m 11:29 / mi
ahr:110 max:164 shoes: Asics 1140

Jude got me out the door, and then I was able to do more on my own.

Friday Oct 26, 2012 #

8 AM

rowing machine (33abs,bplank,60toes) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 slept:8.0 weight:144lbs

Wednesday Oct 24, 2012 #

Note

Mapping in Wrentham SF.
1 hour fixing the immediate area around one trail junction.....
Thanks to biggins for fixing my GCAD.
Got the compass back!
8 AM

rowing machine (33abs,bplank,50toes) 10:00 [2] 2.2 km (4:33 / km)

Tuesday Oct 23, 2012 #

8 AM

rowing machine (33abs,bplank,45toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:39 slept:7.7 weight:146lbs

9 AM

paved running 49:43 intensity: (1:48 @0) + (46:11 @1) + (1:44 @2) 4.01 mi (12:24 / mi) +72m 11:45 / mi
ahr:100 max:117 shoes: Asics 1140

Monday Oct 22, 2012 #

8 AM

rowing machine (33abs,bplank,45toes) 10:00 [2] 2.28 km (4:23 / km)
slept:7.5

1 PM

Road bike 55:51 intensity: (3:18 @0) + (33:25 @1) + (15:22 @2) + (2:16 @3) + (50 @4) + (40 @5) 13.22 mi (4:13 / mi) +139m 4:05 / mi
ahr:101 max:178 shoes: Ross Signature 290S

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