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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 20, 2015:

activity # timemileskm+m
  orienteering1 2:19:33 9.84(14:11) 15.84(8:49) 455
  paved running4 2:01:50 12.0(10:09) 19.31(6:19) 168
  trail running1 1:07:11 6.7(10:02) 10.78(6:14) 417
  rowing machine3 30:00 4.19(7:09) 6.75(4:27)
  Total9 5:58:34 32.74(10:57) 52.69(6:48) 1040
  [1-5]9 5:44:10
averages - sleep:8

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Sunday Apr 19, 2015 #

Event: 2015 Billygoat Run
 
10 AM

orienteering race 2:19:33 intensity: (31 @0) + (2:14 @1) + (39:31 @2) + (1:34:48 @3) + (1:45 @4) + (44 @5) 9.84 mi (14:11 / mi) +455m 12:24 / mi
ahr:132 max:175 shoes: Icebug Celeritas


Billygoat - Splits

Forking - BG - Left - Splits

Friday Apr 17, 2015 #

4 PM

paved running warm up/down 12:39 intensity: (1:06 @0) + (8:22 @1) + (3:11 @2) 1.21 mi (10:27 / mi) +38m 9:32 / mi
ahr:105 max:115 shoes: Asics 1150

paved running hills 10:10 intensity: (33 @0) + (2:55 @1) + (3:18 @2) + (3:24 @3) 0.9 mi (11:17 / mi) +25m 10:23 / mi
ahr:119 max:142 shoes: Asics 1150

paved running warm up/down 9:02 intensity: (7 @0) + (6:34 @1) + (2:21 @2) 0.82 mi (10:58 / mi) +10m 10:34 / mi
ahr:105 max:115 shoes: Asics 1150

Thursday Apr 16, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0

(141)
30abs,40hamballs,40heeldrops
12 PM

trail running 1:07:11 intensity: (1:43 @1) + (38:16 @2) + (27:12 @3) 6.7 mi (10:02 / mi) +417m 8:24 / mi
ahr:128 max:146 shoes: Columbia Master Fly

First run this year on the Skyline test loop (one). Beautiful day. Legs were feeling tired, times seemed a bit slow. As usual was just hoping to be under 70 minutes.
Near the top of Buck Hill a young runner was waiting off the trail for me to pass. He stopped me and asked if I knew where the red dot trail was, and showed me a (really poor) map on his phone (of course).
As I turned to go he noted my Williams "Farfromstoppin" T shirt, courtesy of Mr. Smith. So we talked some more about Williams and Sweden, and I got some recovery for the tough last few miles.
C • That's great! 4

Wednesday Apr 15, 2015 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)

2 PM

paved running 32:35 intensity: (3:09 @0) + (16:24 @1) + (11:34 @2) + (1:28 @3) 3.45 mi (9:26 / mi) +26m 9:14 / mi
ahr:110 max:142 shoes: Altra Instinct 1.5

5 PM

paved running 28:23 intensity: (27 @0) + (10:09 @1) + (17:15 @2) + (32 @3) 2.83 mi (10:02 / mi) +10m 9:56 / mi
ahr:111 max:144 shoes: Altra Instinct 1.5

Tuesday Apr 14, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)

30abs,40hamballs
6 PM

paved running 29:01 intensity: (8:31 @0) + (17:29 @1) + (2:42 @2) + (19 @3) 2.79 mi (10:25 / mi) +59m 9:46 / mi
ahr:104 max:132 shoes: Altra Instinct 1.5

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