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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jan 21, 2020:

activity # timemileskm+m
  paved running5 4:28:53 21.13(12:43) 34.01(7:54) 366
  orienteering1 1:27:02 4.55(19:08) 7.32(11:53) 33114c
  trail running1 1:03:45 5.48(11:38) 8.82(7:14) 85
  rowing machine5 50:00 7.81(6:24) 12.57(3:59)
  Total11 7:49:40 38.98(12:03) 62.73(7:29) 78114c
  [1-5]11 7:45:11
averages - sleep:8.1 rhr:40 weight:148.5lbs

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Tuesday Jan 21, 2020 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:40 slept:7.4 weight:148.5lbs

20situps,20lifts,40heeldrops,20stairjumps,2x1 1/2 minute 1legstand.
12 PM

paved running long 24:04 intensity: (44 @0) + (18 @1) + (9 @2) + (17:28 @3) + (18 @4) + (5:07 @5) 2.08 mi (11:34 / mi) +63m 10:34 / mi
ahr:127 max:164 shoes: Asics

trail running long 1:03:45 intensity: (6 @0) + (35 @1) + (2:03 @2) + (1:01:01 @3) 5.48 mi (11:38 / mi) +85m 11:06 / mi
ahr:119 max:131 shoes: Asics

Solid snow covered trails, not slippery, but not fast either.

paved running long 14:14 intensity: (1:39 @1) + (2:03 @2) + (10:32 @3) 1.19 mi (11:58 / mi)
ahr:109 max:119 shoes: Asics

Monday Jan 20, 2020 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.7

30situps,20pushups,30/30heeldrops,20/20hamballs
3 PM

paved running 58:32 intensity: (15:11 @1) + (27:35 @2) + (8:14 @3) + (8 @4) + (7:24 @5) 4.74 mi (12:20 / mi) +12m 12:14 / mi
ahr:110 max:170

Sunday Jan 19, 2020 #

2 PM

orienteering (RED) 1:27:02 intensity: (1:43 @0) + (22 @1) + (1:03 @2) + (1:11:20 @3) + (12:34 @4) **** 4.55 mi (19:08 / mi) +331m 15:36 / mi
ahr:127 max:144 14c shoes: Icebug OLX

Great day and course at Huntington from the Winter series. 3" of wet snow, so my feet were getting a bit chilly after awhile. Had some trouble in the circle a couple of times, once not reading the clue, and at number 10, I came right at it, but no control to be seen. There were tracks here and there but none to the boulder I was sure was circled. Stood there 30 seconds or so to verify the position. Checked at the boulder to see if there were remnants of a control being placed, and lo, a string going down into the snow, and giving it a tug, out came the control! OK!
Ran out of time, so skipped 14,15,16,
Then off to the WCOC meeting and great food.

Saturday Jan 18, 2020 #

Event: Mt van Hoevenberg ski-o - CANCELED
 
2 PM

paved running 40:08 intensity: (51 @0) + (34:06 @1) + (3:44 @2) + (1:27 @3) 2.79 mi (14:24 / mi) +32m 13:55 / mi
ahr:94 max:117

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020
 

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
rhr:40 slept:9.0 weight:147lbs

20situps,20pushups,30/30hamballs,30/30heeldrops,20stepjumps

Thursday Jan 16, 2020 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.4 weight:149.5lbs

30situps,20lifts,20/20heeldrops,2x1m.1legstand
2 PM

paved running 1:04:18 intensity: (17 @0) + (1:24 @1) + (4:54 @2) + (51:43 @3) + (3:55 @4) + (2:05 @5) 5.32 mi (12:05 / mi) +193m 10:52 / mi
ahr:118 max:148 shoes: Asics

10x Erins Way with Harold Parker map

Wednesday Jan 15, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:8.0 weight:149lbs

30situps,20pushups,20/20hamballs,30/30heeldrops,20stepjumps
2 PM

paved running 1:07:37 intensity: (48 @0) + (35:06 @1) + (11:49 @2) + (19:54 @3) 5.01 mi (13:29 / mi) +66m 12:58 / mi
ahr:100 max:117

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