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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Feb 6, 2023:

activity # timemileskm+m
  paved running7 7:59:35 35.13(13:39) 56.53(8:29) 448
  Exercises5 54:00
  rowing machine5 50:00 7.21(6:56) 11.6(4:19)
  trail running1 13:10 0.85(15:29) 1.37(9:37)
  Total11 9:56:45 43.19 69.5 448
  [1-5]11 9:35:38
averages - sleep:8.5 rhr:42 weight:146.2lbs

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Monday Feb 6, 2023 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)

Exercises 10:00 [1]

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

paved running 1:17:35 intensity: (12 @0) + (34:30 @1) + (22:20 @2) + (20:33 @3) 5.52 mi (14:03 / mi) +69m 13:32 / mi
ahr:102 max:125 shoes: Asics Nimbus

To the PO, then with Judy, a bit more....1 water, 1 BudLite, 1 nip

Sunday Feb 5, 2023 #

12 PM

paved running 1:32:24 intensity: (1:02 @0) + (30:51 @1) + (16:28 @2) + (44:03 @3) 7.12 mi (12:59 / mi) +82m 12:32 / mi
ahr:106 max:133 shoes: Asics Nimbus

In Greenfield with Judy then another loop, 18nips,1 water, 1 cup....lots more to be had, but I just can't carry any more.

Friday Feb 3, 2023 #

Event: U.S. Ski Orienteering Championships
 
10 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)
weight:147lbs

Exercises 10:00 [1]

33situps,30pushups,70heeldrops
4 PM

paved running 47:17 intensity: (1:21 @0) + (7:44 @1) + (18:02 @2) + (14:36 @3) + (3:04 @4) + (2:30 @5) 3.67 mi (12:53 / mi) +66m 12:12 / mi
ahr:110 max:156 shoes: Asics Nimbus

18F, so had to try to get out, if the Ski O'ers could endure sub zero, surely I could go out at this temp. I was fine with this liner gloves and windproof mitts, thick socks and 4 torso layers. Actually was a bit too much as I was sweating a bit .
High HR considering how slow I was going.

Thursday Feb 2, 2023 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.5 weight:145.5lbs

Exercises (ballista level 2,3) 14:00 [1]

right hip is weaker as evidenced by side plank with leg lift tough on that side.
C • Left 3
12 PM

paved running 1:23:10 [3] 6.09 mi (13:39 / mi) +74m 13:09 / mi
shoes: Asics Nimbus

with Judy

Wednesday Feb 1, 2023 #

9 AM

rowing machine 10:00 [3] 2.38 km (4:12 / km)

Exercises 10:00 [1]

25pushups,30situps,60heeldrops

paved running 1:15:04 intensity: (7:28 @0) + (29:36 @1) + (22:38 @2) + (15:22 @3) 5.23 mi (14:22 / mi) +74m 13:46 / mi
ahr:98 max:117

1 PM

paved running 3:30 [2] 0.26 mi (13:29 / mi)
shoes: Asics Nimbus

Run while car inspected.

trail running 13:10 [2] 0.85 mi (15:29 / mi)
shoes: Asics Nimbus

Explored a new to me trail at Nobles&Greenough School.

paved running 16:17 [2] 1.16 mi (14:02 / mi)
shoes: Asics Nimbus

1 sportsdrink, 1 nip

Tuesday Jan 31, 2023 #

7 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:42

Exercises (PT) 10:00 [1]

1 PM

paved running 1:24:18 intensity: (11:04 @0) + (8:50 @1) + (19:16 @2) + (45:08 @3) 6.08 mi (13:52 / mi) +83m 13:18 / mi
ahr:103 max:122 shoes: Asics Nimbus

with Judy, 2 nips, 2 water, 1 coffee&lid

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