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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 11, 2019:

activity # timemileskm+m
  paved running7 5:27:41 25.01(13:06) 40.25(8:08) 544
  trail running1 44:42 4.32(10:21) 6.95(6:26) 46
  rowing machine3 30:00 4.24(7:05) 6.82(4:24)
  orienteering1 26:51 1.93(13:55) 3.11(8:39) 8721c
  Exercises1 7:00
  Total12 7:16:14 35.5 57.13 67721c
  [1-5]12 7:11:50
averages - sleep:8 rhr:40 weight:140.8lbs

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Saturday May 11, 2019 #

Event: NEOC: Hammond Pond - Jr. Fundraiser
 
Event: EMPO - Moreau Lake State Park
 

Friday May 10, 2019 #

3 PM

paved running 29:54 [3] 2.18 mi (13:44 / mi) +7m 13:35 / mi

Thursday May 9, 2019 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:9.0 weight:140.5lbs

35situps,25lifts,40/40heeldrops,2m/1legstand,50hamballs
3 PM

paved running 22:06 intensity: (44 @0) + (21:18 @1) + (4 @3) 1.6 mi (13:49 / mi) +2m 13:46 / mi
ahr:88 max:97

Wednesday May 8, 2019 #

rowing machine (SPO2=95) 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.0 weight:141lbs

30situps,25pushups,70heeldrops,2m/1legstand
11 AM

paved running 18:09 intensity: (22 @0) + (4:23 @1) + (2:12 @2) + (11:12 @3) 1.63 mi (11:10 / mi) +28m 10:36 / mi
ahr:105 max:120

trail running 44:42 intensity: (6 @0) + (1:12 @1) + (3:05 @2) + (38:56 @3) + (1:23 @4) 4.32 mi (10:21 / mi) +46m 10:01 / mi
ahr:121 max:141 shoes: Asics 1000-5

About 8 plastic bottles moved from near the river to the trash spot at Lyons Bridge.

paved running 11:49 intensity: (8 @0) + (15 @1) + (1:10 @2) + (10:16 @3) 1.11 mi (10:38 / mi)
ahr:114 max:126

3 PM

paved running 57:25 intensity: (32 @0) + (39:15 @1) + (15:36 @2) + (2:02 @3) 4.02 mi (14:17 / mi) +142m 12:52 / mi
ahr:96 max:109

Tuesday May 7, 2019 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:40 slept:8.0 weight:141lbs

30abs,2m/1legstand
11 AM

paved running hills 1:13:29 intensity: (38 @0) + (15:38 @1) + (10:04 @2) + (25:13 @3) + (14:19 @4) + (7:37 @5) 6.43 mi (11:26 / mi) +197m 10:26 / mi
ahr:119 max:152 shoes: Altra Solstice

10hills and 3x Stoney Lea at T
3 PM

paved running 57:03 intensity: (57 @0) + (30:01 @1) + (21:45 @2) + (4:20 @3) 4.01 mi (14:13 / mi) +89m 13:17 / mi
ahr:98 max:115

Monday May 6, 2019 #

Exercises (1/2 ballista routine) 7:00 [3]

1 PM

paved running 57:46 intensity: (53 @0) + (33:54 @1) + (3:12 @2) + (11:06 @3) + (2:05 @4) + (6:36 @5) 4.03 mi (14:20 / mi) +79m 13:31 / mi
ahr:106 max:158 shoes: Altra Solstice

with Judy

Sunday May 5, 2019 #

Event: NEOC: Menotomy Rocks
 
Event: WCOC Huntington Meet
 
11 AM

orienteering 26:51 intensity: (4 @0) + (36 @1) + (1:46 @2) + (19:06 @3) + (4:03 @4) + (1:16 @5) 1.93 mi (13:55 / mi) +87m 12:12 / mi
ahr:125 max:151 21c shoes: Inov-8 X-Talon

2 real errors when I lost contact on the way to 5, went to wrong control, then on the way to 7, assuming the previous wrong control was again the one, went to it, wrongly, again!

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