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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Mar 20, 2017:

activity # timemileskm+m
  paved running6 6:09:53 30.92(11:58) 49.77(7:26) 472
  trail running1 1:14:29 4.91(15:10) 7.9(9:26) 249
  rowing machine5 57:00 8.14(7:00) 13.1(4:21)
  Exercises1 15:00
  Total13 8:36:22 43.97 70.77 721
  [1-5]13 7:59:11
averages - sleep:8.3 rhr:38 weight:140.5lbs

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Monday Mar 20, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:9.0 weight:140.5lbs

35jacknifes,25pushups,20/20hamballs
11 AM

paved running 58:31 intensity: (37:11 @0) + (13:15 @1) + (2:33 @2) + (1:49 @3) + (3:43 @4) 4.04 mi (14:29 / mi) +75m 13:42 / mi
ahr:99 max:157 shoes: Altra Instinct 1.5

with Jude
1 PM

paved running long 1:00:31 intensity: (22 @1) + (13:37 @2) + (42:19 @3) + (2:48 @4) + (1:25 @5) 6.56 mi (9:14 / mi) +68m 8:56 / mi
ahr:134 max:185 shoes: Asics GT-1000

Beautiful bright blue day, 46F. Left kneecap not bothering, feeling good.

Sunday Mar 19, 2017 #

paved running 30:00 [1] 2.1 mi (14:17 / mi)
slept:9.0 shoes: Altra Instinct 1.5

with Jude, Once the sun came out, we were happy.
5 PM

Exercises (Ballista routine) 15:00 [3]

Saturday Mar 18, 2017 #

Event: Crooked Compass Adventure Trek
 
Event: LAOC Camp Scherman National Meet
 
2 PM

paved running tempo 1:17:07 intensity: (57:51 @1) + (8:08 @2) + (10:24 @3) + (44 @4) 6.22 mi (12:23 / mi) +126m 11:39 / mi
ahr:103 max:149 shoes: Asics GT-1000

With Jude , then 2x Stoney Lea

Friday Mar 17, 2017 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0

35abs,26pushups,2m/quad,45heeldrops
12 PM

paved running hills 1:34:28 intensity: (1:01:40 @1) + (18:09 @2) + (9:49 @3) + (4:20 @4) + (30 @5) 7.53 mi (12:33 / mi) +127m 11:55 / mi
ahr:110 max:176 shoes: Asics GT-1000

With Jude and then 12x Erins Way....36F.

Thursday Mar 16, 2017 #

3 PM

rowing machine warm up/down 5:00 [3] 1.15 km (4:21 / km)
slept:7.0 weight:139lbs

4 PM

paved running 49:16 intensity: (19:13 @1) + (28:22 @2) + (1:41 @3) 4.47 mi (11:01 / mi) +76m 10:28 / mi
ahr:112 max:142 shoes: Asics GT-1000

Had a plan to do some hill intervals, but just couldn't get going, plus the ice was really bad in some places.

Wednesday Mar 15, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:141lbs

30jacknifes,20lifts,50heeldrops,2m/quad
2 PM

trail running 1:14:29 intensity: (48:41 @1) + (25:48 @2) 4.91 mi (15:10 / mi) +249m 13:06 / mi
ahr:107 max:128 shoes: Icebug Pytho BUgrip

Trying out my icebugs.....slow going in the soft snow, great on the crust.

Tuesday Mar 14, 2017 #

10 AM

rowing machine 22:00 [3] 5.0 km (4:24 / km)
rhr:38 slept:8.5 weight:141.5lbs

35abs,25pushups,2m/quad,60heeldrops,1mbackplank

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