Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Dec 4, 2016:

	activity	#	time	miles		km		+m
	Road bike	2	2:46:43	36.69	(4:33)	59.04	(2:49)	358
	paved running	4	2:13:53	11.84	(11:18)	19.06	(7:01)	238
	orienteering	1	1:03:17	3.92	(16:08)	6.31	(10:02)	213
	rowing machine	5	1:01:58	8.89	(6:58)	14.3	(4:20)
	trail running	1	25:41	2.23	(11:31)	3.59	(7:09)	77
	Exercises	1	22:30
	Total	13	7:54:02	63.57		102.3		886
averages - sleep:8.1 rhr:39 weight:141.8lbs

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Sunday Dec 4, 2016 #

7 AM

Exercises 22:30 [3]

At the Ratlum Mt gym. 3x 9 stations with Eric.
1 leg reverse squat, wall squat, crunches, lat pull down machine, 2 leg squat with weight, ring pulls, pushups, erg rower, front plank.
After reading Charlie's log, I was reminded there were 10 stations. I forgot the step ups, and I learned the correct name of the exercises....2 leg squat with weight= goblet squat.

3 PM

paved running 21:32 [1] 1.67 mi (12:54 / mi)
shoes: Asics GT-1000

with Jude before sunset

Saturday Dec 3, 2016 #

Event: WCOC Ratlum Holiday International Night-O

5 PM

orienteering 44:06 [2] 2.71 mi (16:16 / mi) +154m 13:50 / mi
shoes: Inov-8 OROC 340

orienteering 19:11 [2] 1.21 mi (15:51 / mi) +59m 13:46 / mi
shoes: Inov-8 OROC 340

RHINO - Splits

Short - Splits

Friday Dec 2, 2016 #

rowing machine 10:00 [3] 2.41 km (4:09 / km)
rhr:36 slept:7.8 weight:140lbs

30abs,45hamballs,45heeldrops,2m/quad

1 PM

Road bike 1:23:55 [3] 18.63 mi (4:30 / mi) +174m 4:23 / mi
shoes: Ross Signature 290S

Thursday Dec 1, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30jacknifes,20pushups,30/30heeldrops,2m/quad,40hamballs

1 PM

paved running 49:19 [3] 4.57 mi (10:47 / mi) +116m 10:00 / mi
shoes: Asics GT-1000

Wednesday Nov 30, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

11 AM

Road bike 1:22:48 [3] 18.06 mi (4:35 / mi) +184m 4:27 / mi
shoes: Ross Signature 290S

Tuesday Nov 29, 2016 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
rhr:39 slept:7.5 weight:141.5lbs

30jacknifes,40hamballs,20pushups, 60heeldrops,15pushups,2m/quad

2 PM

paved running 26:23 [3] 2.34 mi (11:17 / mi) +52m 10:33 / mi
shoes: Altra Instinct 1.5

Monday Nov 28, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:42 slept:9.0 weight:144lbs

30abs,20pushups, 2m/quad,45heeldrops,40hamballs

2 PM

paved running 24:37 [2] 2.15 mi (11:27 / mi) +70m 10:24 / mi
shoes: Asics GT-1000

trail running 25:41 [3] 2.23 mi (11:31 / mi) +77m 10:24 / mi
shoes: Asics GT-1000

Rt hip getting sore after the brief stop atop the Wilson Mt rock. A great view from there today.

paved running 12:02 [2] 1.11 mi (10:49 / mi)
shoes: Asics GT-1000

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