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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 1, 2019:

activity # timemileskm+m
  paved running5 5:31:57 24.91(13:20) 40.08(8:17) 465
  trail running3 2:24:56 12.4(11:41) 19.96(7:16) 468
  orienteering2 1:46:14 6.4(16:36) 10.3(10:19) 28623c
  rowing machine5 50:00 7.05(7:06) 11.34(4:25)
  Exercises1 14:00
  Total13 10:47:07 50.75 81.68 121823c
  [1-5]13 10:30:38
averages - sleep:7.9 rhr:40 weight:141.4lbs

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Monday Apr 1, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30abs,40/40hamballs,40/40heeldrops,20lifts.

Exercises (ballista routine) 14:00 [3]

11 AM

paved running 54:22 intensity: (29 @0) + (45:57 @1) + (7:08 @2) + (48 @3) 4.1 mi (13:16 / mi) +73m 12:34 / mi
ahr:93 max:121

Sunday Mar 31, 2019 #

Event: NEOC: Powisset Peak (Caryl Park)
 
10 AM

trail running warm up/down 8:08 intensity: (32 @0) + (5:17 @1) + (2:17 @2) + (2 @3) 0.49 mi (16:35 / mi)
ahr:93 max:105 slept:9.0 shoes: Inov-8 OROC 340

orienteering race 53:45 intensity: (30:56 @3) + (18:16 @4) + (4:33 @5) *** 4.22 mi (12:44 / mi) +166m 11:21 / mi
ahr:135 max:150 13c shoes: Inov-8 OROC 340

A good steady run. Number 6, I should have been more cautious, I know this area is confusing, and the pine saplings make visibility poor. Tried to compass in from a known point on the south trail, came upon Ethan who seemed misplaced. After a shot at where I thought it should be, I went to the N trail and came in from near the intersection, Ethan was just leaving, so not too much time lost.
Something of a NEOC reunion of the 80's, Bob Lux, JR and Beth, Alar and Eva, and so many others.

Red - Splits

Saturday Mar 30, 2019 #

11 AM

paved running 1:36:53 intensity: (1:35 @0) + (1:02:21 @1) + (12:36 @2) + (18:45 @3) + (33 @4) + (1:03 @5) 7.19 mi (13:28 / mi) +171m 12:33 / mi
ahr:98 max:154 shoes: Altra Instinct 1.5

with Judy, then a lap around Stoney Lea.
4 PM

orienteering 52:29 intensity: (10:26 @0) + (18:47 @1) + (6:02 @2) + (17:14 @3) 2.18 mi (24:05 / mi) +120m 20:34 / mi
ahr:96 max:133 10c shoes: Inov-8 OROC 340

Met Xevi, divided up the area, I put out 10 controls.
The waqy in I found a hunter stand, pretty sure that is not permitted on TOR land, on the way out I found 2 huge trash bags. Got them home, lots of beer cans and some socks and clothing, disgusting.

Friday Mar 29, 2019 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:40 slept:9.0 weight:142.5lbs

30/30heeldrops,30/30hamballs

Thursday Mar 28, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:7.0 weight:140.5lbs

30abs,20pushups,40heeldrops,2m/1legstand
12 PM

trail running 1:12:02 intensity: (5 @0) + (26 @1) + (21 @2) + (37:17 @3) + (19:07 @4) + (14:46 @5) 6.66 mi (10:49 / mi) +385m 9:10 / mi
ahr:136 max:168 shoes: Columbia Master Fly

The trails were mostly dry, although the stream in Deep Dark Hollow required crossing on a fallen log.
In looking at the DCR online map, I noted that all the contours are shifted about 500 meters to the south relative to the paths and text. Seems someone has messed around with their file.
I met a nice older fellow who was busy clearing Balster Brook under the trail.
He engaged me in quite a conversation about his running in the Blue Hills, recommending this and that trail for its tough climbs and rocky terrain. Surprised I had not run into him before.
3 PM

paved running 55:54 intensity: (10 @0) + (42 @1) + (7:21 @2) + (46:56 @3) + (31 @4) + (14 @5) 4.06 mi (13:46 / mi) +76m 13:01 / mi
ahr:112 max:150 shoes: Asics 1000-5

with Judy

Wednesday Mar 27, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.5 weight:140.5lbs

30situps,30/40heeldrops,20lifts.
4 PM

paved running 27:52 intensity: (40 @0) + (26:20 @1) + (24 @2) + (28 @3) 2.02 mi (13:48 / mi) +18m 13:25 / mi
ahr:90 max:112 shoes: Altra Instinct 1.5

with Judy, then to the BOD meeting....

Tuesday Mar 26, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:39 slept:7.0 weight:142lbs

20situps,15pushups
11 AM

paved running 22:14 intensity: (32 @1) + (1:45 @2) + (19:57 @3) 2.0 mi (11:07 / mi) +50m 10:19 / mi
ahr:106 max:131 shoes: Asics 1000-5

trail running 1:04:46 intensity: (2:15 @0) + (7:15 @1) + (2:14 @2) + (53:00 @3) + (2 @4) 5.25 mi (12:20 / mi) +83m 11:45 / mi
ahr:114 max:139 shoes: Asics 1000-5

paved running 15:33 intensity: (7 @2) + (15:26 @3) 1.45 mi (10:43 / mi)
ahr:117 max:125 shoes: Asics 1000-5

paved running 59:09 intensity: (17 @0) + (26:54 @1) + (24:27 @2) + (7:31 @3) 4.09 mi (14:28 / mi) +77m 13:40 / mi
ahr:100 max:119

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