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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 17, 2016:

activity # timemileskm+m
  paved running5 3:10:56 17.62(10:50) 28.35(6:44) 265
  orienteering1 1:10:43 4.35(16:15) 7.0(10:06)23c
  rowing machine4 40:00 5.67(7:03) 9.13(4:23)
  trail running1 34:36 3.28(10:33) 5.28(6:33) 47
  Exercises2 27:00
  Total12 6:03:15 30.92 49.76 31223c
averages - sleep:7.5 rhr:39 weight:141.4lbs

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Monday Oct 17, 2016 #

10 AM

paved running 38:46 [1] 2.91 mi (13:18 / mi) +37m 12:48 / mi
shoes: Altra Instinct 1.5

with Jude
12 PM

Exercises (Ballista routine) 15:00 [3]

Sunday Oct 16, 2016 #

Event: Mid-Atlantic Championships
 
Event: Nobscot Reservation
 
10 AM

orienteering 1:10:43 [3] *** 7.0 km (10:06 / km)
23c shoes: Inov8 OROC 350

Nice day at Nobscot.
I do think our marketing is working, so many people I do not recognize coming to the registration....we ran out of rental compasses and must have loaned out 50 epunches.

Red - Splits

Friday Oct 14, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:5.5 weight:140lbs

30abs,20pushups,2m/quad,45heeldrops
2 PM

paved running 36:53 [2] 3.46 mi (10:40 / mi) +32m 10:22 / mi
shoes: Altra Instinct 1.5

Thursday Oct 13, 2016 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:142.5lbs

30jacknifes,2m/quad,30sbackplank
4 PM

paved running 24:13 [3] 2.23 mi (10:52 / mi) +73m 9:51 / mi
shoes: Asics GT-1000

trail running 34:36 [3] 3.28 mi (10:33 / mi) +47m 10:06 / mi
shoes: Asics GT-1000

paved running 15:48 [3] 1.61 mi (9:48 / mi) +39m 9:07 / mi
shoes: Asics GT-1000

Wednesday Oct 12, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:41 slept:9.0 weight:140.5lbs

30abs,15pushups,2m/quad,50heeldrops,1m.backplank
5 PM

paved running 35:34 [3] 3.33 mi (10:41 / mi) +19m 10:30 / mi

Tuesday Oct 11, 2016 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:142.5lbs

30jacknifes,60heeldrops,20pushups,2m/quad,backplank
5 PM

paved running 39:42 [3] 4.07 mi (9:45 / mi) +65m 9:17 / mi
shoes: Altra Instinct 1.5

With 2 laps of Stoney Lea at faster pace.
6 PM

Exercises (Ballista routine) 12:00 [2]

Back to Ballista.

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