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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 21 days ending Mar 15, 2018:

activity # timemileskm+m
  paved running13 12:34:13 61.37(12:17) 98.76(7:38) 1434
  Nordic Ski-O6 5:27:01 26.82(12:12) 43.17(7:35) 666
  nordic skiing3 3:28:31 14.87(14:01) 23.93(8:43) 138
  rowing machine10 1:40:20 14.22(7:03) 22.89(4:23)
  track running2 1:08:50 7.06(9:45) 11.36(6:03) 64
  Exercises1 15:00
  Total32 24:33:55 124.34 200.11 2302
  [1-5]32 24:23:58
averages - sleep:8.3 rhr:40 weight:144.9lbs

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Thursday Mar 15, 2018 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
weight:143lbs

Losing weight on the colonoscopy diet....
30 abs
C • Diet 4
4 PM

paved running 40:18 [1] 2.9 mi (13:55 / mi) +75m 12:53 / mi
shoes: Altra Instinct 1.5

Wednesday Mar 14, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

20abs,15pushups, hip stuff
1 PM

nordic skiing (classic) 1:26:54 [3] 6.25 mi (13:54 / mi) +100m 13:14 / mi
shoes: Fisher SRClassic

Wax was pretty dubious, but I got around. Temp around 38F, glazed tracks and some wet spots.

Tuesday Mar 13, 2018 #

Note
weight:145lbs

Reflecting on the past week as the blizzard whorls outside. I had a great time at Craftsbury for the Ski Orienteering. It was great to see the O crowd again, plus I ran into some people I have not seen in years from Austria and Sweden, plus a totally out of context fellow from a job over 12 years ago.
The courses were way more challenging than any I had been on before, and looked to be as good as, or better, than those I have seen maps of from Europe.
I do wish this storm had arrived a month ago, now is the time for me to be running more, although I think this will be melting fast.

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

2x20situps,2x15pushups,hipstuff,2m.1legstand,55heeldrops

Monday Mar 12, 2018 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:148.5lbs

30situps,20pushups,55heeldrops
1 PM

paved running 1:01:54 intensity: (10 @0) + (15 @1) + (5 @2) + (51:38 @3) + (7:55 @4) + (1:51 @5) 6.12 mi (10:07 / mi) +143m 9:26 / mi
ahr:131 max:167 shoes: Asics 1000-5

4 PM

paved running 47:15 [1] 3.41 mi (13:51 / mi) +80m 12:55 / mi
shoes: Altra Instinct 1.5

with Judy

Saturday Mar 10, 2018 #

Nordic Ski-O 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Atomic RS8

Training on the M55 Middle while the relay racers circled around. Great snow.
2 PM

nordic skiing warm up/down 21:37 [3] 1.62 mi (13:21 / mi) +38m 12:26 / mi
shoes: Atomic RS8

Friday Mar 9, 2018 #

1 PM

Nordic Ski-O race 1:00:07 intensity: (39 @0) + (26 @1) + (16 @2) + (33:42 @3) + (13:58 @4) + (11:06 @5) 5.65 mi (10:38 / mi) +184m 9:40 / mi
ahr:133 max:153 shoes: Atomic RS8

Thursday Mar 8, 2018 #

nordic skiing (classic) 1:40:00 [3] 7.0 mi (14:17 / mi)
shoes: Atomic RC8 3D waxless

Tour from Greensboro with Rick and Judy. Wonderful conditions, snowing, and then the sun came out!

Wednesday Mar 7, 2018 #

rowing machine 10:00 [3] 2.43 km (4:07 / km)

12 PM

Nordic Ski-O race 1:11:19 intensity: (3:08 @0) + (3:18 @1) + (4:42 @2) + (51:41 @3) + (5:57 @4) + (2:33 @5) 5.68 mi (12:34 / mi) +203m 11:18 / mi
ahr:121 max:150 shoes: Atomic RS8

2 PM

paved running 35:09 intensity: (16 @0) + (44 @1) + (52 @2) + (33:17 @3) 3.13 mi (11:14 / mi) +109m 10:08 / mi
ahr:119 max:133 shoes: Montrail Hurricane Ridge Gore

Tuesday Mar 6, 2018 #

rowing machine 10:20 [3] 2.43 km (4:15 / km)

12 PM

Nordic Ski-O race 43:48 intensity: (18 @0) + (10 @1) + (12 @2) + (26:13 @3) + (12:45 @4) + (4:10 @5) 4.15 mi (10:33 / mi) +146m 9:31 / mi
ahr:133 max:151 shoes: Atomic RS8

Monday Mar 5, 2018 #

11 AM

Nordic Ski-O 46:47 [3] 2.71 mi (17:16 / mi) +115m 15:15 / mi
shoes: Atomic RS8

model area
2 PM

Nordic Ski-O 45:00 [3] 2.63 mi (17:07 / mi) +18m 16:45 / mi
shoes: Atomic RS8

Model map with Judy

Sunday Mar 4, 2018 #

Event: World Cup and World Masters SkiO Championships
 

Friday Mar 2, 2018 #

Note
(rest day)

Thursday Mar 1, 2018 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:40 slept:8.3 weight:143lbs

20abs,10lifts,45heeldrops,2m.1legstand
1 PM

paved running 17:15 intensity: (24 @0) + (2:24 @1) + (3:54 @2) + (10:22 @3) + (11 @4) 1.54 mi (11:12 / mi) +19m 10:48 / mi
ahr:108 max:141 shoes: Asics 1000-5

track running 41:46 intensity: (11 @0) + (1:44 @1) + (3:11 @2) + (23:22 @3) + (6:07 @4) + (7:11 @5) 4.04 mi (10:20 / mi) +57m 9:54 / mi
ahr:125 max:152 shoes: Asics 1000-5

6x200,400 +a 200 Ski O map with 200m rest jog

paved running 14:58 intensity: (12 @1) + (30 @2) + (14:16 @3) 1.38 mi (10:51 / mi) +58m 9:36 / mi
ahr:116 max:128 shoes: Asics 1000-5

4 PM

paved running 37:20 intensity: (26 @0) + (11:27 @1) + (7:44 @2) + (8:28 @3) + (1:37 @4) + (7:38 @5) 2.75 mi (13:34 / mi) +69m 12:36 / mi
ahr:116 max:163 shoes: Asics 1000-5

with Judy

Wednesday Feb 28, 2018 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:144lbs

35situps,25pushups,70heeldrops,40hamballs
1 PM

paved running 38:42 intensity: (1:17 @0) + (3:51 @1) + (19:22 @2) + (14:12 @3) 3.45 mi (11:13 / mi) +51m 10:43 / mi
ahr:104 max:131 shoes: Altra Instinct 1.5

3 PM

paved running 53:25 intensity: (1:16 @0) + (46:47 @1) + (4:44 @2) + (38 @3) 3.92 mi (13:38 / mi) +82m 12:48 / mi
ahr:92 max:115 shoes: Altra Instinct 1.5

with Judy

Tuesday Feb 27, 2018 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:146lbs

40heeldrops,15situps,15pushups
1 PM

paved running 17:33 intensity: (34 @0) + (1:06 @1) + (4:51 @2) + (11:02 @3) 1.51 mi (11:36 / mi) +30m 10:56 / mi
ahr:107 max:122

track running 27:04 intensity: (22:21 @3) + (4:43 @4) 3.02 mi (8:58 / mi) +7m 8:54 / mi
ahr:134 max:141 shoes: Asics 1000-5

Marathon pace test. Not to sure of keeping this up for another 23 miles...

paved running 16:43 intensity: (32 @1) + (58 @2) + (15:13 @3) 1.42 mi (11:45 / mi) +7m 11:35 / mi
ahr:111 max:117

paved running 55:18 intensity: (10 @0) + (14:48 @1) + (27:40 @2) + (12:40 @3) 4.06 mi (13:37 / mi) +78m 12:51 / mi
ahr:103 max:117 shoes: Altra Instinct 1.5

with Judy

Monday Feb 26, 2018 #

8 AM

rowing machine 10:00 [3] 2.37 km (4:13 / km)

20situps,20abs,15pushups,15lifts,30hamballs,2.5m.1legstand,30/30heeldrops
12 PM

paved running 1:37:09 intensity: (15 @0) + (50:52 @1) + (14:31 @2) + (29:03 @3) + (2:28 @4) 7.27 mi (13:22 / mi) +269m 11:59 / mi
ahr:103 max:141 shoes: Altra Instinct 1.5

with Judy, then 9x Erin's Way, actually only running hard for about 2/3 of the hill. Trying to get in the 10x10second workout recommended by many coaches such as Steve Magness. Hard for me to run for "only" 10 seconds.!

Sunday Feb 25, 2018 #

3 PM

paved running 26:56 [1] 2.18 mi (12:20 / mi) +37m 11:43 / mi
shoes: Asics 1000-5

Saturday Feb 24, 2018 #

12 PM

paved running long 2:14:03 intensity: (31 @0) + (49:45 @1) + (6:22 @2) + (52:23 @3) + (15:57 @4) + (9:05 @5) 12.14 mi (11:03 / mi) +211m 10:29 / mi
ahr:115 max:150 shoes: Asics 1000-5

With Judy, a long talk about the neighborhood dirt and scuttlebutt with a neighbor, then onward, 4x Stoney Lea at T pace

Friday Feb 23, 2018 #

3 PM

paved running 1:00:15 intensity: (22 @0) + (58:14 @1) + (1:39 @2) 4.18 mi (14:25 / mi) +116m 13:16 / mi
ahr:90 max:106 shoes: Altra Instinct 1.5

Exercises (Ballista routine) 15:00 [3]

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