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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 7, 2019:

activity # timemileskm+m
  paved running5 4:22:45 19.79(13:17) 31.85(8:15) 469
  trail running2 3:01:18 13.92(13:01) 22.4(8:06) 611
  orienteering1 1:05:05 3.81(17:05) 6.13(10:37) 12341c
  rowing machine5 50:00 6.96(7:11) 11.2(4:28)
  Exercises2 28:00
  Total14 9:47:08 44.48 71.58 120241c
  [1-5]14 9:25:55
averages - sleep:8.5 rhr:42 weight:142.5lbs

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MoTuWeThFrSaSu

Sunday Apr 7, 2019 #

Event: NEOC: Historic Beaver Brook & Youth Series #1
 
12 PM

orienteering race 19:09 intensity: (16 @0) + (16 @1) + (20 @2) + (5:15 @3) + (6:03 @4) + (6:59 @5) 1.74 mi (11:00 / mi) +32m 10:24 / mi
ahr:136 max:156 20c shoes: Icebug Celeritas

orienteering race 19:46 intensity: (12 @1) + (3 @2) + (5:33 @3) + (7:53 @4) + (6:05 @5) 1.24 mi (15:56 / mi) +69m 13:35 / mi
ahr:140 max:152 21c shoes: Icebug Celeritas

orienteering 26:10 intensity: (10:26 @0) + (10:07 @1) + (2:02 @2) + (3:35 @3) 0.83 mi (31:31 / mi) +22m 29:10 / mi
ahr:85 max:124 shoes: Icebug Celeritas

picking up controls

Sprint-2 - Splits

Sprint-1 - Splits

Saturday Apr 6, 2019 #

3 PM

trail running 1:01:50 intensity: (5:10 @0) + (26:31 @1) + (10:47 @2) + (19:22 @3) 3.87 mi (15:59 / mi) +171m 14:03 / mi
ahr:97 max:120

with Judy at Northfield Mt.

Friday Apr 5, 2019 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)

4 PM

paved running hills 1:01:38 intensity: (1:56 @0) + (17:22 @1) + (10:45 @2) + (23:57 @3) + (4:13 @4) + (3:25 @5) 4.56 mi (13:31 / mi) +196m 11:55 / mi
ahr:110 max:152 shoes: Altra Solstice

12x Erin's Way

Thursday Apr 4, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:43 slept:9.0 weight:143lbs

20situps,15pushups, 70heeldrops
3 PM

paved running 54:49 intensity: (2:07 @0) + (42:13 @1) + (8:05 @2) + (2:24 @3) 4.03 mi (13:36 / mi) +77m 12:51 / mi
ahr:94 max:121 shoes: Altra Instinct 1.5

with Judy, 1 nip bottle, 1 pint bottle.
5 PM

Exercises (Ballista routine) 14:00 [3]

Wednesday Apr 3, 2019 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:40 slept:8.5 weight:142lbs

30situps,15pushups,70heeldrops,2m/1legstand
11 AM

paved running 37:22 intensity: (9 @0) + (8:56 @1) + (12:24 @2) + (14:10 @3) + (1:02 @4) + (41 @5) 3.05 mi (12:15 / mi) +43m 11:44 / mi
ahr:107 max:149 shoes: Asics 1000-5

PO and water Co.
2 PM

paved running 54:34 intensity: (26 @0) + (33:10 @1) + (18:00 @2) + (2:58 @3) 4.05 mi (13:28 / mi) +79m 12:42 / mi
ahr:97 max:111 shoes: Asics 1000-5

with Judy, feeling quite tired.

Tuesday Apr 2, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

12 PM

trail running long 1:59:28 intensity: (14 @0) + (4:26 @1) + (5:33 @2) + (1:47:48 @3) + (1:21 @4) + (6 @5) 10.05 mi (11:53 / mi) +440m 10:28 / mi
ahr:119 max:146 shoes: Columbia Master Fly

For entertainment purposes, I ran 2 sections of the DDB 50Km. I was going for 2 hours or 10 miles, whichever came first.
Unfortunate incident at about 44 minutes, I tripped on a rock and went down fast and hard. As the ground, or protruding rocks approached my face, I managed to get my hands out, but this could be bad.
Upon opening my eyes on landing, I noted no serious pains. The rocks were just inches away for my face. I sat there a few minutes, as the adrenaline came and went.
Had a moderately sprained right middle finger, a bruised left palm, definitely a scrape under my tights on the right leg around my knee, but nothing to keep me from running, so got up and continued, with a renewed sense of vulnerability.
I had never fallen before on training runs in the Blue Hills, so this was ….discouraging?

Monday Apr 1, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30abs,40/40hamballs,40/40heeldrops,20lifts.

Exercises (ballista routine) 14:00 [3]

11 AM

paved running 54:22 intensity: (29 @0) + (45:57 @1) + (7:08 @2) + (48 @3) 4.1 mi (13:16 / mi) +73m 12:34 / mi
ahr:93 max:121

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