Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jul 2, 2016:

	activity	#	time	miles		km		+m
	paved running	5	3:15:56	17.43	(11:14)	28.06	(6:59)	229
	Road bike	1	1:30:05	19.08	(4:43)	30.71	(2:56)	189
	rowing machine	5	58:00	7.46	(7:47)	12.0	(4:50)
	track running	1	37:28	3.53	(10:37)	5.68	(6:36)	2
	orienteering	1	37:22	3.01	(12:25)	4.84	(7:43)	107	20c
	Exercises	2	30:00
	trail running	1	18:37	1.96	(9:30)	3.15	(5:54)	70
	Total	12	7:47:28	52.47		84.44		597	20c
averages - sleep:8.3 rhr:38 weight:141.7lbs

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Saturday Jul 2, 2016 #

Exercises (Ballista routine) 15:00 [3]

10 AM

Road bike 1:30:05 [2] 19.08 mi (4:43 / mi) +189m 4:35 / mi
shoes: Austro-Daimler Vent Noir

Friday Jul 1, 2016 #

8 AM

rowing machine 11:00 [2] 2.2 km (5:00 / km)
rhr:36 slept:8.0 weight:141.5lbs

30jacknifes,hurdlestretch,20hamballs,30/30heeldrops,2m/quad,15pushups

Thursday Jun 30, 2016 #

8 AM

rowing machine 9:00 [3] 2.0 km (4:30 / km)
slept:9.5 weight:142lbs

10 AM

paved running warm up/down 15:22 [3] 1.36 mi (11:16 / mi) +12m 10:58 / mi
ahr:98 max:115 shoes: Asics GT-1000

track running intervals 37:28 [5] 3.53 mi (10:37 / mi) +2m 10:36 / mi
ahr:124 max:155 shoes: Asics GT-1000

4x200, 3x(200,200,400)
Lots of little kids about, so I ran in lane 6, which also got me a bit further away from the baking artificial turf (plastic).

paved running warm up/down 13:38 [2] 1.19 mi (11:28 / mi) +6m 11:17 / mi
ahr:108 max:114 shoes: Asics GT-1000

Wednesday Jun 29, 2016 #

Event: RMOC Rocky Mountain Orienteering Festival

rowing machine 14:00 [3] 3.0 km (4:40 / km)

30jacknifes,60heeldrops,2m/quad

Exercises (Ballista routine) 15:00 [2]

+15 pushups

3 PM

paved running 19:51 [3] 1.89 mi (10:31 / mi) +36m 9:56 / mi
ahr:113 max:159 shoes: Altra Instinct 1.5

A few drops of rain, then a light shower, light to moderate, then heavy.
Havn't run in the rain in quite awhile.

Tuesday Jun 28, 2016 #

8 AM

rowing machine 13:00 [3] 2.5 km (5:12 / km)
rhr:39 weight:141.5lbs

30abs,60heeldrops,15 pushups, 40hamballs,2m/quad

4 PM

paved running 44:35 [3] 4.26 mi (10:29 / mi) +18m 10:20 / mi
ahr:101 max:120 shoes: Altra Instinct 1.5

Post Office and beyond

Monday Jun 27, 2016 #

rowing machine 11:00 [3] 2.3 km (4:47 / km)
slept:7.5

Batteries down, estimates.
30jacknifes,40hamballs,60heeldrops

10 AM

paved running 56:23 [1] 4.07 mi (13:52 / mi) +72m 13:09 / mi
shoes: Altra Instinct 1.5

with Jude

Sunday Jun 26, 2016 #

Event: Club picnic and annual meeting

9 AM

paved running warm up/down 46:07 [3] 4.67 mi (9:52 / mi) +85m 9:21 / mi
ahr:125 max:165 shoes: Asics GT-1000

Run to base of Blue Hill

trail running warm up/down 18:37 [3] 1.96 mi (9:30 / mi) +70m 8:33 / mi
ahr:127 max:135 shoes: Asics GT-1000

Up and over on the HQ trail and then down the Coon Hollow trail, past the amazing crowded HPond beach to the NEOC picnic site.

orienteering race 37:22 [3] 3.01 mi (12:25 / mi) +107m 11:11 / mi
ahr:131 max:147 20c shoes: Icebug Celeritas

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