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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 20, 2013:

activity # timemileskm+m
  trail running2 2:26:37 13.44(10:54) 21.64(6:47) 894
  paved running2 1:47:26 8.3(12:57) 13.36(8:03) 190
  Road bike2 1:45:09 26.25(4:00) 42.24(2:29) 156
  orienteering1 1:42:12 6.05(16:54) 9.74(10:30) 21517 /19c89%
  rowing machine5 50:00 6.9(7:15) 11.11(4:30)
  Total10 8:31:24 60.94(8:23) 98.08(5:13) 145517 /19c89%
  [1-5]10 8:25:20
averages - sleep:7 rhr:38 weight:143lbs

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Monday May 20, 2013 #

8 AM

rowing machine (30abs,30hams,60toes) 10:00 [2] 2.15 km (4:39 / km)
slept:8.0 weight:144lbs

2 PM

Road bike 50:00 [3] 13.0 mi (3:51 / mi)
shoes: Ross Signature 290S

To the Newton garden
Weeds are abundant,pulled and raked.
Planted some old pea seeds, see what happens.
They cut down the tree next to our plot, more sun now I guess,but now no place to lean my bike nor a spot to rest inthe shade.

Sunday May 19, 2013 #

Event: CSU Rocky Woods Spring Meet
 
Event: Soapstone Mountain Trail Races
 
Event: WCOC Stratton Brook State Park
 
Event: HVO Taconic Outdoor Festival, Fahnestock State Park
 
Event: Rocky Woods
 
9 AM

Road bike warm up/down 28:48 intensity: (2:36 @0) + (3:01 @1) + (10:44 @2) + (12:27 @3) 6.61 mi (4:21 / mi) +97m 4:10 / mi
ahr:107 max:125 shoes: Ross Signature 290S

orienteering race 1:42:12 intensity: (1:18 @0) + (7:51 @1) + (31:21 @2) + (53:19 @3) + (8:23 @4) 6.05 mi (16:54 / mi) +215m 15:13 / mi
ahr:114 max:143 spiked:17/19c shoes: Inov8 OROC 350

Road bike warm up/down 26:21 intensity: (1:08 @0) + (2:07 @1) + (11:37 @2) + (10:48 @3) + (41 @4) 6.63 mi (3:58 / mi) +59m 3:52 / mi
ahr:109 max:131 shoes: Ross Signature 290S

paved running 51:49 intensity: (8 @0) + (2:42 @1) + (44:14 @2) + (4:45 @3) 4.06 mi (12:46 / mi) +89m 11:57 / mi
ahr:105 max:121 shoes: Asics 1140

with Jude

Blue - Splits

Saturday May 18, 2013 #

Event: UNO Gunstock
 
4 PM

paved running 55:37 intensity: (54 @0) + (46:09 @1) + (8:34 @2) 4.24 mi (13:07 / mi) +101m 12:13 / mi
ahr:90 max:106 shoes: Asics 1140

With Jude

Friday May 17, 2013 #

9 AM

rowing machine (30hamball) 10:00 [1] 2.17 km (4:36 / km)
rhr:39 slept:7.0 weight:142lbs

Thursday May 16, 2013 #

Event: CSU Park-O #5: Cat Rock
 
8 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
rhr:36 slept:7.0 weight:143lbs

11 AM

trail running 1:18:03 intensity: (31 @1) + (6:35 @2) + (39:24 @3) + (24:45 @4) + (6:48 @5) 6.73 mi (11:36 / mi) +478m 9:30 / mi
ahr:124 max:151 shoes: Salamon SpeedCross 3

Run with Rick Breseman. Good to have someone along, made me think of a different route and good conversation.

Wednesday May 15, 2013 #

8 AM

rowing machine (30abs,30hamb,60toes) 10:00 [3] 2.34 km (4:16 / km)
rhr:40 slept:6.0 weight:143lbs

Tuesday May 14, 2013 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:36 slept:7.0

12 PM

trail running (skyline 1) 1:08:34 intensity: (7:17 @1) + (5:26 @2) + (20:59 @3) + (32:25 @4) + (2:27 @5) 6.72 mi (10:13 / mi) +416m 8:34 / mi
ahr:129 max:146 shoes: Vintage VJ

Hard as usual, must do more.
Old O shoes were kinda rough over the rocks, need to get some new trail training shoes (ie cheap).

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