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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 6, 2020:

activity # timemileskm+m
  Road bike5 7:52:53 104.32(4:32) 167.89(2:49) 1310
  rowing machine5 1:05:23 9.17(7:08) 14.75(4:26)
  orienteering1 1:00:13 3.6(16:44) 5.79(10:24) 224
  Exercises2 28:00
  Total11 10:26:29 117.08 188.43 1535
  [1-5]11 9:53:51
averages - sleep:7.9 rhr:39 weight:144.8lbs

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Monday Apr 6, 2020 #

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

25pushups,35situps,30/30heeldrops,12stepjumps
2 PM

Road bike 1:20:53 [3] 14.22 mi (5:41 / mi) +141m 5:31 / mi
shoes: Austro-Daimler Vent Noir

with Judy. Wayland-Weston rail trail was well attended.

Sunday Apr 5, 2020 #

Event: CANCELLED - NEOC: Historic Beaver Brook & Youth Series #1
 
2 PM

orienteering 1:00:13 intensity: (1:37 @0) + (18 @1) + (33 @2) + (52:51 @3) + (4:54 @4) 3.6 mi (16:44 / mi) +224m 14:01 / mi
ahr:125 max:141 shoes: Inov-8 OROC 340

BYOM to Nobscot,and a new start area, which lead to the nice north part of ht e map...two poor executions, really annoyed at myself.
C • Nobscot 5

Saturday Apr 4, 2020 #

1 PM

Road bike 1:54:35 intensity: (12:10 @0) + (7:09 @1) + (4:50 @2) + (1:20:00 @3) + (9:09 @4) + (1:17 @5) 28.07 mi (4:05 / mi) +330m 3:56 / mi
ahr:115 max:150 shoes: Austro-Daimler Vent Noir

Not intending to go long, but became my longest ride this season on the 28 mile BBC route. Pine Street, being a popular bike route, provided some incentive for a faster pace as I encountered 2 other riders who were determined to stay ahead or get ahead.

Green - Splits

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 

rowing machine 10:00 [3] 2.15 km (4:39 / km)
rhr:40 slept:8.0 weight:145lbs

70heeldrops, 3L2Rone legstand

Exercises (ballista) 14:00 [3]

Thursday Apr 2, 2020 #

Event: Harris Center Semi-Permanent Course
 

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

35situps,25pushups,30/30hamballs, 20stepjumps,40/40heeldrops
11 AM

Road bike 1:44:14 intensity: (8:12 @0) + (11:24 @1) + (8:46 @2) + (1:13:36 @3) + (1:53 @4) + (23 @5) 22.89 mi (4:33 / mi) +338m 4:21 / mi
ahr:108 max:147 shoes: Austro-Daimler Vent Noir

It was going to be an easy day, but a bit warmer at 47F, and getting a light rain at the end. Exploring up Pegan Hill, parking lot closed by TOR, and on the Needham bike path toward Dover near Red Wing Bay. This section will be nice when Dover builds it trail.
Had the hammer down awhile on Claybrook being pursued by an old guy (like me).

5 km - Splits

Wednesday Apr 1, 2020 #

8 AM

Exercises (ballista) 14:00 [3]

rowing machine 22:33 [3] 5.0 km (4:31 / km)
rhr:38 slept:7.5 weight:144.5lbs

74 heeldrops
1 PM

Road bike 1:17:07 intensity: (3:23 @0) + (11:29 @1) + (10:33 @2) + (51:34 @3) + (8 @4) 18.12 mi (4:15 / mi) +214m 4:06 / mi
ahr:110 max:138 shoes: Ross Signature 290S

Tuesday Mar 31, 2020 #

rowing machine 12:50 [3] 3.0 km (4:17 / km)
slept:8.0

35situps,25pushups,36/36heeldrops,2m./1legstand
1 PM

Road bike 1:36:04 intensity: (7:16 @0) + (22:17 @1) + (10:59 @2) + (55:32 @3) 21.02 mi (4:34 / mi) +287m 4:23 / mi
ahr:102 max:135 shoes: Ross Signature 290S

Cooler than I would like, 43F, so my toes got a bit cold. But a nice day, with sun and not too many cars. Stopped by the Newton Garden.

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