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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  paved running5 3:42:02 19.59(11:20) 31.53(7:02) 255
  rowing machine5 1:05:24 9.21(7:06) 14.82(4:25)
  orienteering1 43:46 2.65(16:31) 4.26(10:16) 119
  trail running1 40:20 4.02(10:02) 6.47(6:14) 30
  Exercises1 20:00
  Total12 6:31:32 35.47 57.09 404
  [1-5]12 6:30:07
averages - sleep:7.3 rhr:40 weight:144lbs

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

8 AM

Exercises 20:00 [2]
slept:7.0

Pilates by Rhonda
2 PM

paved running 1:23:23 intensity: (33 @0) + (38:27 @1) + (23:19 @2) + (21:04 @3) 6.83 mi (12:12 / mi) +103m 11:40 / mi
ahr:101 max:123 shoes: Altra Instinct 1.5

with Jude and another big loop. Trying for 40 miles per week, looks like it will be a challenge witht the weather coming.

Saturday Dec 6, 2014 #

Event: RHINO 7
 
5 PM

orienteering race 43:46 intensity: (3 @0) + (46 @1) + (8:08 @2) + (20:54 @3) + (13:55 @4) 2.65 mi (16:31 / mi) +119m 14:30 / mi
ahr:122 max:140 shoes: Inov8 OROC 350

Light rain and 40s, but warmed up after 20 minutes and had a good run, just overshot the 9-10 controls a bit.
The dinner selections were excellent tasting, everyone has superb cooking skills , which is why I never miss this event.

RHINO - Splits

Friday Dec 5, 2014 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
rhr:38 slept:7.75 weight:144lbs

33abs,40hamstringballs,18 dead lifts ,60 toes
3 PM

paved running 33:41 intensity: (23 @0) + (2:52 @1) + (22:16 @2) + (8:10 @3) 3.09 mi (10:54 / mi) +51m 10:22 / mi
ahr:107 max:119 shoes: Altra Instinct 1.5

Thursday Dec 4, 2014 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:41 slept:7.5 weight:144lbs

30abs, 30hamstring with ball, 60 toe lift/drop, 15 deadlifts, 2x1minute hamstretch, standing on 1 foot.
3 PM

paved running 19:12 intensity: (9:12 @2) + (10:00 @3) 1.8 mi (10:40 / mi) +24m 10:15 / mi
ahr:109 max:121

trail running 40:20 intensity: (3:53 @2) + (36:27 @3) 4.02 mi (10:02 / mi) +30m 9:48 / mi
ahr:119 max:128

paved running 16:44 intensity: (1:18 @2) + (15:26 @3) 1.63 mi (10:17 / mi) +19m 9:56 / mi
ahr:118 max:126

Wednesday Dec 3, 2014 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.0

30abs30hamstings,15lifts,60toes
1 PM

paved running 25:49 intensity: (26 @0) + (13:52 @1) + (11:15 @2) + (16 @3) 2.25 mi (11:29 / mi) +12m 11:18 / mi
ahr:96 max:118

Tuesday Dec 2, 2014 #

rowing machine 22:25 [3] 5.0 km (4:29 / km)
weight:143lbs

20abs,20hamballs, 15 deadlifts, 45toes

Monday Dec 1, 2014 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5 weight:145lbs

30abs, 17deadlifts, 40hamstringwith Ball, 50toe raises,drops
2 PM

paved running 43:13 intensity: (2:13 @1) + (23:48 @2) + (17:12 @3) 4.0 mi (10:49 / mi) +46m 10:26 / mi
ahr:109 max:125 shoes: Altra Instinct 1.5

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