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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 25, 2015:

activity # timemileskm+m
  Road bike2 2:55:22 30.06(5:50) 48.38(3:38) 566
  trail running3 2:19:46 13.66(10:14) 21.99(6:21) 439
  orienteering1 1:19:31 5.28(15:04) 8.5(9:21) 367
  paved running2 1:14:38 7.39(10:06) 11.89(6:16) 148
  rowing machine4 50:55 6.84(7:27) 11.0(4:38)
  Total11 8:40:12 63.23(8:14) 101.76(5:07) 1520
  [1-5]10 7:07:21
averages - sleep:8.1 rhr:38 weight:143lbs

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Monday May 25, 2015 #

9 AM

Road bike 1:23:43 [2] 18.38 mi (4:33 / mi) +176m 4:25 / mi
shoes: Austro-Daimler Vent Noir

Sunday May 24, 2015 #

Event: WCOC Pond Mountain
 
11 AM

trail running warm up/down 7:55 intensity: (11 @0) + (2:13 @1) + (5:31 @2) 0.64 mi (12:20 / mi) +16m 11:27 / mi
ahr:112 max:129 shoes: Inov8 OROC 350

orienteering race 1:19:31 intensity: (48 @1) + (20:36 @2) + (50:59 @3) + (7:08 @4) 5.28 mi (15:04 / mi) +367m 12:23 / mi
ahr:135 max:152 shoes: Inov8 OROC 350

The woods were wonderful, the course very good, but I couldnt stay on course and over ran two controls, and wandered up the hill seeking a distinct trail, then easily found the indistinct one.
Not doing well with the thumb compass so far.

Red - Splits

Saturday May 23, 2015 #

4 PM

Road bike 1:31:39 [0] 11.68 mi (7:51 / mi) +390m 7:07 / mi
shoes: Austro-Daimler Vent Noir

Exploring the D2R2 with Jude.

Friday May 22, 2015 #

rowing machine 13:40 [3] 3.0 km (4:33 / km)
slept:7.7

15abs,20hamballs,25/40heeldrops,1mstretch/quad.
11 AM

trail running tempo 56:58 intensity: (7 @0) + (15:10 @1) + (21:04 @2) + (20:37 @3) 6.1 mi (9:20 / mi) +73m 9:00 / mi
ahr:123 max:145 shoes: Asics 1150

Thursday May 21, 2015 #

rowing machine 13:45 [3] 3.0 km (4:35 / km)
slept:8.5 weight:143lbs

5 PM

paved running 40:18 intensity: (15:10 @1) + (24:34 @2) + (18 @3) + (16 @4) 4.1 mi (9:50 / mi) +126m 8:58 / mi
ahr:113 max:151 (injured) shoes: Asics 1150

Was contemplating some repeats uphill, but still sore, so ....maybe tomorrow.

Wednesday May 20, 2015 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
rhr:38 slept:8.0

30abs,20/20hamball,20/30heeldrops,1x1m.quadstretch
12 PM

trail running long 1:14:53 intensity: (10:30 @1) + (58:50 @2) + (5:33 @3) 6.92 mi (10:49 / mi) +350m 9:21 / mi
ahr:117 max:136 (injured) shoes: Columbia Master Fly

Trying to get in longer run, hoping the trail would provide an easier load for my calf. Was getting worse at around 15 minutes, so started back, but was better after climbing up, so explored some trails I have not been on for several years.

Tuesday May 19, 2015 #

rowing machine 13:30 [3] 3.0 km (4:30 / km)

30abs,20/20hamballs,
(142.5)
5 PM

paved running 34:20 intensity: (54 @0) + (9:42 @1) + (23:44 @2) 3.29 mi (10:26 / mi) +22m 10:13 / mi
ahr:111 max:121 shoes: Altra Instinct 1.5

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