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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Nov 21, 2011:

activity # timemileskm+m
  orienteering4 5:06:13 15.58(19:40) 25.07(12:13) 66839c
  rowing machine5 1:06:00
  trail running1 20:00 2.0(10:00) 3.22(6:13)
  Total10 6:32:13 17.58 28.28 66839c
  [1-5]10 6:07:08
averages - rhr:41 weight:143.8lbs

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Monday Nov 21, 2011 #

8 AM

rowing machine (30abs,19lifts,60toes) 12:00 [1]
weight:144lbs

1 PM

orienteering 1:06:00 [3] *** 3.0 mi (22:00 / mi)
16c weight:144lbs shoes: VJ Falcon

Picking up controls with Jim Paschetto. Got them all including the 2 white controls I forgot yesterday.

Sunday Nov 20, 2011 #

Event: NEOC: Blue Hills Traverse
 
Event: Busa Bushwack
 
10 AM

trail running 20:00 [2] 2.0 mi (10:00 / mi)
rhr:42 weight:143lbs shoes: HiTech HP1 Multisport

One lap around the Pond to put out the White controls, one to pick them up.

Saturday Nov 19, 2011 #

2 PM

orienteering 24:39 intensity: (3:15 @0) + (3:05 @1) + (9:15 @2) + (9:04 @3) 1.5 mi (16:26 / mi) +95m 13:44 / mi
ahr:119 max:143 shoes: VJ Falcon

orienteering 1:41:19 intensity: (21:50 @0) + (29:13 @1) + (33:03 @2) + (14:51 @3) + (2:22 @4) 4.02 mi (25:14 / mi) +270m 20:52 / mi
ahr:108 max:150 shoes: VJ Falcon

Friday Nov 18, 2011 #

8 AM

rowing machine 13:00 [1]

Thursday Nov 17, 2011 #

8 AM

rowing machine (30abs,15lifts, 45d,15stoe) 10:00 [1]
rhr:39 weight:144lbs

12 PM

orienteering 57:00 intensity: (17:31 @1) + (36:52 @2) + (2:37 @3) 6.48 km (8:48 / km) +153m 7:52 / km
ahr:110 max:139 7c shoes: VJ Falcon

Streamering the Saeger loop controls, moving streamers and checking out other locations.
C • Streamering 1

Wednesday Nov 16, 2011 #

8 AM

rowing machine (30abs,15lifts,3x5s,45dfoo) 13:00 [1]

1 PM

orienteering 57:15 intensity: (17:47 @1) + (32:00 @2) + (7:28 @3) *** 4.88 km (11:44 / km) +150m 10:10 / km
ahr:109 max:142 16c shoes: VJ Falcon

Vetting orange, green and traverse controls.

Tuesday Nov 15, 2011 #

7 AM

rowing machine 18:00 [1]
rhr:42 weight:144lbs

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