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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Nov 26, 2012:

activity # timemileskm+m
  orienteering3 3:03:09 11.57(15:50) 18.61(9:50) 38015 /31c48%
  paved running2 1:26:26 6.71(12:53) 10.79(8:01) 135
  rowing machine4 40:02 5.45(7:21) 8.77(4:34)
  Total8 5:09:37 23.72(13:03) 38.17(8:07) 51515 /31c48%
  [1-5]6 3:07:30
averages - sleep:7.6 rhr:39 weight:144.5lbs

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TuWeThFrSaSuMo

Monday Nov 26, 2012 #

8 AM

rowing machine (35abs,bplank,15lifts,45to) 10:00 [2] 2.17 km (4:36 / km)
rhr:37 slept:7.5 weight:145lbs

Sunday Nov 25, 2012 #

Event: NEOC: High Rock
 
11 AM

orienteering race 1:11:11 intensity: (6:05 @0) + (23 @1) + (25:41 @2) + (37:44 @3) + (1:18 @4) 5.1 mi (13:57 / mi) +214m 12:21 / mi
ahr:130 max:160 spiked:15/16c shoes: Inov8 OROC 350

Good run,helped at 1,2,3,4,5,13,14,15,16 that I had vetted those yesterday.
Took me extra time at 3 to move the control to the correct location, foot of cliff.
Most benefit from vetting was knowing the unmapped trail went right to 16, and the buildings to the finish were not mapped.
C • Fleet 7
3 PM

paved running 36:39 [0] 2.75 mi (13:20 / mi) +58m 12:30 / mi
shoes: Asics 1140

Run with Jude.

Red - Splits

Saturday Nov 24, 2012 #

11 AM

orienteering 1:08:04 [0] 3.58 mi (19:00 / mi) +67m 17:58 / mi
15c shoes: Inov8 OROC 350

Friday Nov 23, 2012 #

8 AM

Note

Up early to get my black friday deal, 30 quarts of oil and6 filters, plus some anti freeze ($0 with rebate ) and spark plugs. ($0,too).
Admitedly,then went to best Buy and bought cheap memory stuff.

Thursday Nov 22, 2012 #

7 AM

rowing machine 10:02 intensity: (1:58 @0) + (49 @1) + (7:15 @2) 2.2 km (4:34 / km)
ahr:101 max:121

paved running 49:47 intensity: (36 @0) + (19:45 @1) + (7:41 @2) + (12:03 @3) + (9:08 @4) + (34 @5) 3.96 mi (12:35 / mi) +77m 11:52 / mi
ahr:123 max:172 shoes: Asics 1140

Wednesday Nov 21, 2012 #

7 AM

rowing machine (35abs,bplank,60 toes,15li) 10:00 [2] 2.2 km (4:33 / km)

Tuesday Nov 20, 2012 #

7 AM

rowing machine (35abs,bplank,45toes) 10:00 [1] 2.2 km (4:33 / km)
rhr:41 slept:7.7 weight:144lbs

12 PM

orienteering 43:54 intensity: (8:45 @0) + (10:26 @1) + (18:46 @2) + (5:13 @3) + (44 @4) 2.89 mi (15:13 / mi) +99m 13:45 / mi
ahr:106 max:161 shoes: Inov8 OROC 350

Getting the last 4 controls.
I wish that competitors would not leave their clothing at controls. Makes for a heavy load to drag out of the woods.
If you leave something at a control, I think it is up to you to go out and get it later, not leave that to the control pick up person.

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