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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Nov 3, 2014:

activity # timemileskm+m
  orienteering2 3:00:31 13.57(13:18) 21.84(8:16) 40225c
  paved running4 2:32:18 13.36(11:24) 21.5(7:05) 120
  Road bike1 59:49 13.89(4:18) 22.35(2:41) 119
  rowing machine5 50:00 6.99(7:09) 11.24(4:27)
  Total11 7:22:38 47.8(9:16) 76.93(5:45) 64125c
averages - sleep:6.9 rhr:38 weight:146lbs

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Monday Nov 3, 2014 #

rowing machine (30abs35hamb12lift60toes) 10:00 [3] 2.28 km (4:23 / km)
rhr:38 slept:7.5 weight:145lbs

2 PM

paved running 1:01:15 intensity: (1:54 @1) + (29:52 @2) + (25:30 @3) + (3:29 @4) + (30 @5) 5.76 mi (10:38 / mi) +5m 10:37 / mi
ahr:111 max:149 shoes: Asics 1150

Sunday Nov 2, 2014 #

Event: NEOC: Powisset Peak / Noanet Woodlands
 
Event: WCOC Bethel Schools Sprint
 
2 PM

orienteering 1:20:49 [2] 4.46 mi (18:07 / mi) +119m 16:44 / mi
shoes: Inov8 OROC 350

Picking up controls. Wet and cold, first snow of the season.

paved running 37:16 [1] 2.79 mi (13:21 / mi) +79m 12:17 / mi
shoes: Altra Instinct 1.5

with Jude.

Saturday Nov 1, 2014 #

Event: WMOC 2014
 

Friday Oct 31, 2014 #

rowing machine (30abs30hamb10lifts60toes) 10:00 [2] 2.2 km (4:33 / km)
slept:4.0

1 PM

paved running 30:57 intensity: (11:03 @1) + (15:36 @2) + (1:26 @3) + (25 @4) + (2:27 @5) 2.7 mi (11:27 / mi) +25m 11:08 / mi
ahr:110 max:162 shoes: Altra Instinct 1.5

Thursday Oct 30, 2014 #

rowing machine (25abs30hamb45toes10lifts) 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:8.0 weight:146lbs

Note

1991 NE relay courses. Have not done these in awhile, last time may have been in 2010 with Sam.
11 AM

orienteering (Blue 1) 40:03 intensity: (25 @1) + (3:12 @2) + (9:16 @3) + (24:59 @4) + (2:11 @5) *** 3.7 mi (10:49 / mi) +125m 9:48 / mi
ahr:133 max:176 10c shoes: Vintage VJ

Hit stop instead of lap so added in 5 minutes and 800 meters.

orienteering (Red2) 31:51 intensity: (11 @1) + (38 @2) + (7:31 @3) + (22:29 @4) + (1:02 @5) *** 2.92 mi (10:54 / mi) +105m 9:49 / mi
ahr:135 max:147 8c shoes: Vintage VJ

orienteering (Green3) 27:48 intensity: (14 @2) + (4:15 @3) + (22:41 @4) + (38 @5) *** 2.49 mi (11:10 / mi) +53m 10:28 / mi
ahr:136 max:147 7c shoes: Vintage VJ

Wednesday Oct 29, 2014 #

rowing machine (20abs20hamb45toes) 10:00 [2] 2.2 km (4:33 / km)
slept:8.0

Tuesday Oct 28, 2014 #

rowing machine (20abs10/20hamb15/30toes) 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:147lbs

1 PM

Road bike 59:49 intensity: (19:40 @1) + (25:58 @2) + (14:11 @3) 13.89 mi (4:18 / mi) +119m 4:12 / mi
ahr:100 max:128 shoes: Ross Signature 290S

Newton garden. Broccolli plant is about a meter tall!
5 PM

paved running 22:50 intensity: (32 @1) + (15:07 @2) + (7:11 @3) 2.11 mi (10:50 / mi) +11m 10:39 / mi
ahr:109 max:122 shoes: Altra Instinct 1.5

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