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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 29, 2018:

activity # timemileskm+m
  paved running4 3:45:06 16.02(14:03) 25.79(8:44) 347
  orienteering2 2:56:52 9.44(18:44) 15.19(11:39) 60520c
  Road bike1 1:19:47 17.33(4:36) 27.89(2:52) 179
  trail running1 1:12:24 6.64(10:54) 10.69(6:47) 410
  rowing machine4 40:00 5.65(7:05) 9.09(4:24)
  Exercises2 15:00
  Total11 10:09:09 55.08 88.64 154120c
  [1-5]11 10:05:04
averages - sleep:8.4 rhr:41 weight:144.5lbs

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Monday Oct 29, 2018 #

2 PM

paved running 57:24 intensity: (2:40 @0) + (12:05 @1) + (18:43 @2) + (17:43 @3) + (1:25 @4) + (4:48 @5) 4.03 mi (14:16 / mi) +78m 13:27 / mi
ahr:113 max:176 shoes: Asics 1000-5

Sunday Oct 28, 2018 #

Event: Harriman Orienteering Festival
 
Event: NEOC/CSU: Rocky Woods & Youth Series #4
 
9 AM

orienteering race 2:12:52 intensity: (12 @0) + (1:42 @1) + (2:52 @2) + (1:40:39 @3) + (22:22 @4) + (5:05 @5) **** 8.0 mi (16:36 / mi) +487m 13:58 / mi
ahr:128 max:159 20c shoes: Icebug OLX


Fall Goat - Splits

Saturday Oct 27, 2018 #

Exercises (Ballista routine) 14:00 [3]

Friday Oct 26, 2018 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.0 weight:143.5lbs

33situps,44heeldrops,40hamballs
2 PM

orienteering 44:00 [1] 1.44 mi (30:34 / mi) +118m 24:22 / mi
shoes: Vintage VJ

Judy and I hanging controls for Sunday's event at Rocky Woods. The terrain is nice, but the fallen and dead pines make for nasty progress through the woods. Glad to be off to Harriman.

Thursday Oct 25, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:9.0 weight:144lbs

33abs,70heeldrops,2m/1legstand,20pushups
12 PM

trail running (skyline one) 1:12:24 intensity: (23 @1) + (25 @2) + (35:34 @3) + (15:53 @4) + (20:09 @5) 6.64 mi (10:54 / mi) +410m 9:09 / mi
ahr:137 max:159 shoes: Columbia Master Fly

Have not done this since before the summer. I felt slow, but I pushed the pace most of the way, and the time is not bad for not having done this in months. A reminder of once again how hard a workout this is.

paved running 1:00:39 intensity: (1:15 @1) + (9:40 @2) + (49:40 @3) + (4 @4) 4.15 mi (14:37 / mi) +113m 13:28 / mi
ahr:112 max:144 shoes: Asics 1000-5

with Judy

Wednesday Oct 24, 2018 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:8.0 weight:144.5lbs

30situps,70heeldrops,40hamballs

Exercises (Ballista routine) 1:00 [3]

1 PM

paved running 28:58 intensity: (40 @0) + (1:53 @1) + (7:40 @2) + (18:45 @3) 2.2 mi (13:11 / mi) +32m 12:37 / mi
ahr:107 max:128 shoes: Altra Instinct 1.5

paved running 56:36 intensity: (13 @0) + (42:07 @1) + (11:47 @2) + (2:29 @3) 3.98 mi (14:13 / mi) +72m 13:28 / mi
ahr:97 max:111 shoes: Asics 1000-5

with Judy

Tuesday Oct 23, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.4 weight:146lbs

33abs,20pushups,2m/1legstand
1 PM

Road bike 1:19:47 [2] 17.33 mi (4:36 / mi) +179m 4:28 / mi
shoes: Ross Signature 290S

to Whole Foods. Light rain on and off.

paved running 21:29 intensity: (20 @0) + (11:43 @1) + (3:37 @2) + (5:49 @3) 1.67 mi (12:52 / mi) +52m 11:44 / mi
ahr:101 max:129 shoes: Altra Instinct 1.5

with Judy

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