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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Mar 17, 2012:

activity # timemileskm+m
  orienteering3 4:46:45 15.42(18:36) 24.82(11:33) 55311 /57c19%
  paved running3 2:30:35 14.24(10:35) 22.91(6:34) 199
  trail running3 1:35:06 8.48(11:13) 13.65(6:58) 451
  Road bike1 49:25 11.31(4:22) 18.2(2:43) 83
  rowing machine4 40:00 5.47(7:19) 8.8(4:33)
  Total14 10:21:51 54.92(11:19) 88.38(7:02) 128611 /57c19%
  [1-5]13 8:42:49
averages - sleep:8.8 rhr:44 weight:145.3lbs

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SuMoTuWeThFrSa

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp
 
10 AM

orienteering warm up/down 1:07:36 intensity: (20:56 @0) + (13:31 @1) + (27:37 @2) + (3:20 @3) + (1:50 @4) + (22 @5) 3.78 mi (17:53 / mi) +101m 16:31 / mi
ahr:105 max:170 7c shoes: Inov8 OROC 350

orienteering (Line) 51:08 intensity: (25:47 @0) + (22:48 @1) + (2:33 @2) 2.21 mi (23:07 / mi) +98m 20:19 / mi
ahr:91 max:120 shoes: Inov8 OROC 350

1 PM

orienteering 1:22:18 intensity: (3:20 @0) + (35:50 @1) + (38:27 @2) + (4:41 @3) 4.3 mi (19:09 / mi) +134m 17:27 / mi
ahr:111 max:136 25c shoes: Inov8 OROC 350

orienteering 29:49 intensity: (1:16 @0) + (9:45 @1) + (18:41 @2) + (7 @3) 1.46 mi (20:23 / mi) +20m 19:33 / mi
ahr:112 max:129 11c shoes: Inov8 OROC 350

Friday Mar 16, 2012 #

9 AM

rowing machine (planks, 60toes) 10:00 [2] 2.12 km (4:43 / km)
rhr:44 slept:9.5 weight:145lbs

3 PM

paved running 1:10:12 intensity: (5:38 @0) + (44:07 @1) + (14:11 @2) + (6:16 @3) 6.11 mi (11:29 / mi) +101m 10:56 / mi
ahr:107 max:136

Thursday Mar 15, 2012 #

8 AM

rowing machine (33abs,planks,70toes,quads) 10:00 [2] 2.24 km (4:28 / km)
rhr:44 slept:8.0

4 PM

paved running 51:37 intensity: (27 @0) + (21:34 @1) + (29:21 @2) + (15 @3) 5.12 mi (10:05 / mi) +81m 9:36 / mi
ahr:110 max:140

Wednesday Mar 14, 2012 #

8 AM

rowing machine (33abs.planks,60toes) 10:00 [3] 2.26 km (4:26 / km)
rhr:44 slept:7.5 weight:145.5lbs

11 AM

trail running 1:05:55 intensity: (25 @1) + (19:25 @2) + (32:52 @3) + (13:13 @4) 6.73 mi (9:48 / mi) +424m 8:11 / mi
ahr:136 max:159 shoes: HiTech HP1 Multisport

Feeling lightheaded at the start, resolved to just get the run in, yet the fastest time this year.

Tuesday Mar 13, 2012 #

9 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:10.0

2 PM

Road bike 49:25 intensity: (9:28 @0) + (19:25 @1) + (20:09 @2) + (23 @3) 11.31 mi (4:22 / mi) +83m 4:16 / mi
ahr:91 max:132 shoes: Ross Signature 290S

Grocery ride to Trader Joe's.
How can it be 72F in March?

Monday Mar 12, 2012 #

5 PM

paved running 28:46 [0] 3.0 mi (9:34 / mi) +17m 9:24 / mi

Sunday Mar 11, 2012 #

8 AM

trail running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Icebug Celeritas

Over to the start and back to get warm.
A bit chilly this morning, but warming nicely for running in the woods.
9 AM

trail running warm up/down 9:11 intensity: (3:24 @0) + (1:20 @1) + (2:49 @2) + (1:28 @3) + (10 @4) 0.51 mi (18:00 / mi) +27m 15:28 / mi
ahr:95 max:148 shoes: Icebug Celeritas

The only thing I managed to record on my Garmin. Once it was taped over, I never could figure out if it was recording or not, obviously, it was not....
10 AM

orienteering race 55:54 [3] *** 5.9 km (9:28 / km) +200m 8:06 / km
spiked:11/14c shoes: Icebug Celeritas

Gave away several minutes on 1, 4 and 7.

Green Day 2 - Splits

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