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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 5, 2015:

activity # timemileskm+m
  trail running3 3:19:25 18.19(10:58) 29.27(6:49) 675
  paved running4 3:18:43 17.73(11:12) 28.54(6:58) 399
  orienteering3 1:28:57 4.25(20:55) 6.84(13:00) 452c
  rowing machine4 40:00 5.5(7:16) 8.85(4:31)
  Total13 8:47:05 45.68(11:32) 73.51(7:10) 107852c
  [1-5]12 7:57:41
averages - sleep:8 rhr:38 weight:140lbs

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SuMoTuWeThFrSa

Saturday Sep 5, 2015 #

10 AM

paved running race (Street-O) 1:32:00 intensity: (56 @0) + (5:21 @1) + (14:50 @2) + (50:18 @3) + (18:20 @4) + (2:15 @5) 8.31 mi (11:05 / mi) +260m 10:06 / mi
ahr:120 max:152

4 PM

orienteering 31:43 intensity: (3:28 @0) + (9:07 @1) + (9:57 @2) + (9:02 @3) + (9 @4) 1.75 mi (18:08 / mi) +2m 18:04 / mi
ahr:101 max:131 20c shoes: Saucony Kinvara TR

5 PM

orienteering race 7:26 [2] ***** 1.0 km (7:26 / km)
6c shoes: Saucony Kinvara TR

8 PM

orienteering 49:48 [2] 1.88 mi (26:29 / mi) +2m 26:24 / mi
26c shoes: Saucony Kinvara TR

Thursday Sep 3, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:36 slept:7.3 weight:140lbs

25situps,40heeldrops,1m/quadstretch

Note

5 PM

paved running 23:04 intensity: (11:37 @0) + (11:27 @1) 1.89 mi (12:13 / mi) +47m 11:20 / mi
ahr:99 max:125

trail running hills 21:36 intensity: (33 @0) + (9:58 @1) + (11:05 @2) 1.85 mi (11:41 / mi) +109m 9:52 / mi
ahr:128 max:151

10times DCD hill

paved running 18:17 [1] 1.59 mi (11:32 / mi) +29m 10:55 / mi
ahr:112 max:128

Wednesday Sep 2, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 slept:8.0 weight:140lbs

30abs,15/20hamballs,10lifts,45heeldrops
5 PM

paved running 33:54 intensity: (37 @0) + (3:30 @1) + (24:02 @2) + (5:45 @3) 2.94 mi (11:32 / mi) +41m 11:04 / mi
ahr:105 max:118 shoes: Altra Instinct 1.5

Tuesday Sep 1, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.0 weight:140lbs

25newabs,sideplancks,backplank
11 AM

trail running 1:12:10 intensity: (26:06 @1) + (46:04 @2) 6.63 mi (10:53 / mi) +408m 9:08 / mi
ahr:130 max:148 shoes: Columbia Master Fly

Skyline one in reverse. I think harder in this direction as there as longer uphill (vs long downhill) and the steep downhills are very slow.

Monday Aug 31, 2015 #

rowing machine 10:00 [5] 2.22 km (4:30 / km)
slept:8.0

25newabs,40hamball,30/30heeldrops,10lifts,1m.quadstretch
5 PM

paved running 31:28 [0] 3.02 mi (10:26 / mi) +22m 10:12 / mi
shoes: Altra Instinct 1.5

Sunday Aug 30, 2015 #

Note

World Rowing Champs started today in France.
If you want to follow Hillary and the LW4x boat...
http://www.row2k.com/results/
To read about them and give your support:
https://riversideboatclub.com/donate/support-our-a...

8 AM

trail running long 1:45:39 intensity: (45 @0) + (1:26:12 @1) + (18:42 @2) 9.71 mi (10:53 / mi) +158m 10:21 / mi
ahr:122 max:150 slept:9.5 shoes: Columbia Master Fly

Met up with the TARC gang, only 3 in the group. Very inclusive despite the fact I have not seen them in many months, and have no knowledge of the upcoming races they attend..
The last 50 minutes on my own as the calf was feeling OK, not without some "hey I'm here", so I continued to test it, hoping to get to at least 8 miles.
The rough trails make it feel better, so that's a good sign, I should probably run roads less.

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