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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 4, 2019:

activity # timemileskm+m
  orienteering2 4:07:58 12.72(19:30) 20.47(12:07) 70134c
  paved running6 4:01:19 17.0(14:12) 27.36(8:49) 242
  rowing machine5 50:00 7.05(7:05) 11.35(4:24)
  Exercises2 30:00
  Total12 9:29:17 36.78 59.19 94334c
  [1-5]12 9:13:42
averages - sleep:8 rhr:37 weight:142.5lbs

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SuMoTuWeThFrSa

Saturday May 4, 2019 #

11 AM

orienteering 1:09:12 intensity: (52 @0) + (1:00 @1) + (1:08 @2) + (1:05:37 @3) + (24 @4) + (11 @5) *** 4.24 mi (16:19 / mi) +115m 15:03 / mi
ahr:121 max:149 22c shoes: Inov-8 X-Talon

Asolid, no real error run, but no running speed, left foot hurtin and stiff
C • all trails! 2

Red - Splits

Friday May 3, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:37 weight:143lbs

20lifts,40/40heeldrops,2m/1legstand

Exercises (ballista routine) 15:00 [3]

4 PM

paved running 36:58 [3] 2.64 mi (13:59 / mi) +26m 13:34 / mi

Thursday May 2, 2019 #

rowing machine 10:00 [3] 2.18 km (4:35 / km)
slept:9.0 weight:143lbs

20pushups,30situps,60heeldrops,2m/1legstand
4 PM

paved running 39:51 [3] 2.75 mi (14:29 / mi) +51m 13:41 / mi

Wednesday May 1, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:142.5lbs

Exercises (ballista routine) 15:00 [3]

10 AM

Note

Mapping at Hammond Pond East
2 PM

paved running 38:49 intensity: (1:55 @0) + (23:17 @1) + (7:52 @2) + (5:45 @3) 2.71 mi (14:19 / mi) +45m 13:38 / mi
ahr:96 max:113 shoes: Asics 1000-5

with Judy

Tuesday Apr 30, 2019 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:37 slept:8.0 weight:141.5lbs

30situps,30/30hamballs, 20lifts,70heeldrops,2m/1legstand
3 PM

paved running 59:08 intensity: (4:11 @0) + (53:19 @1) + (24 @2) + (1:14 @3) 4.12 mi (14:21 / mi) +21m 14:08 / mi
ahr:87 max:101 shoes: Asics 1000-5

with Judy

Monday Apr 29, 2019 #

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

30situps,48heeldrops
12 PM

paved running 55:35 intensity: (1:56 @0) + (48:04 @1) + (4:21 @2) + (1:14 @3) 4.06 mi (13:41 / mi) +65m 13:03 / mi
ahr:92 max:130 shoes: Altra Instinct 1.5

with Judy

Sunday Apr 28, 2019 #

Event: NEOC: Noon Hill
 
9 AM

paved running 10:58 intensity: (5 @0) + (43 @1) + (2:25 @2) + (7:27 @3) + (18 @4) 0.72 mi (15:18 / mi) +35m 13:16 / mi
ahr:112 max:143

orienteering 2:58:46 intensity: (6:36 @0) + (1:03:08 @1) + (32:05 @2) + (1:16:47 @3) + (10 @4) 8.48 mi (21:05 / mi) +587m 17:21 / mi
ahr:104 max:141 12c shoes: Icebug OLX


Long - Blue - Splits

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