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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 30, 2019:

activity # timemileskm+m
  paved running5 4:08:29 18.18(13:40) 29.25(8:30) 270
  trail running2 3:04:59 16.86(10:58) 27.13(6:49) 567
  Road bike2 1:44:15 23.57(4:25) 37.93(2:45) 323
  orienteering1 1:15:10 4.13(18:13) 6.64(11:19) 232
  rowing machine3 30:00 5.96(5:02) 9.6(3:08)
  Exercises1 15:00
  Total13 10:57:53 68.7 110.56 1393
  [1-5]13 10:55:16
averages - sleep:8.3 rhr:40 weight:143.7lbs

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Monday Sep 30, 2019 #

Exercises (ballista) 15:00 [3]

12 PM

paved running 58:56 intensity: (24 @0) + (14:03 @1) + (28:40 @2) + (15:49 @3) 4.05 mi (14:33 / mi) +60m 13:55 / mi
ahr:103 max:120 shoes: Asics

with Judy

Sunday Sep 29, 2019 #

Event: WCOC Gay City State Park
 
Event: NEOC Wells State Park
 
10 AM

orienteering 1:15:10 intensity: (38 @1) + (1:38 @2) + (1:05:07 @3) + (6:36 @4) + (1:11 @5) 4.13 mi (18:13 / mi) +232m 15:31 / mi
ahr:125 max:148

Saturday Sep 28, 2019 #

1 PM

Road bike 49:11 [3] 11.46 mi (4:18 / mi) +131m 4:09 / mi
shoes: Motobecane InterClub Tandem

First tandem ride in a few years! Managed some nice miles without falling over.

Friday Sep 27, 2019 #

11 AM

trail running (skyline 1) 1:11:25 intensity: (16 @1) + (5 @2) + (33:52 @3) + (14:04 @4) + (23:08 @5) 6.65 mi (10:44 / mi) +371m 9:09 / mi
ahr:138 max:156 shoes: Columbia Master Fly

Thursday Sep 26, 2019 #

9 AM

rowing machine 10:00 [2] 2.26 km (4:25 / km)
rhr:38 slept:8.3 weight:143.5lbs

30situps,20pushups,
3 PM

paved running 58:11 intensity: (51 @0) + (51:23 @1) + (5:04 @2) + (53 @3) 4.07 mi (14:18 / mi) +68m 13:36 / mi
ahr:94 max:110

Wednesday Sep 25, 2019 #

Note

Former President of NEOC, Bob Dangel died yesterday.
C • Bob 2

rowing machine 10:00 [2] 2.25 mi (4:27 / mi)
rhr:42 weight:143.5lbs

30situps,18lifts,40hamballs,30/30heeldrops,3x1m.1legstand
11 AM

Road bike 55:04 [3] 12.11 mi (4:33 / mi) +192m 4:20 / mi
shoes: Ross Signature 290S

to Newton garden, suffering from lack of water.
5 PM

paved running 40:10 intensity: (1:07 @0) + (36:30 @1) + (2:23 @2) + (10 @3) 2.75 mi (14:36 / mi) +50m 13:49 / mi
ahr:91 max:104 shoes: Asics

with Judy

Tuesday Sep 24, 2019 #

rowing machine 10:00 [3] 2.31 mi (4:20 / mi)
weight:144lbs

33situps,20pushups,30/30heeldrops
11 AM

paved running long 22:37 intensity: (15 @0) + (1:19 @1) + (1:37 @2) + (19:26 @3) 2.13 mi (10:37 / mi) +34m 10:07 / mi
ahr:116 max:131 shoes: Altra Solstice

trail running long 1:53:34 intensity: (37 @2) + (1:19:56 @3) + (30:27 @4) + (2:34 @5) 10.21 mi (11:07 / mi) +197m 10:30 / mi
ahr:131 max:150 shoes: Altra Solstice

Going for 10 miles on the trails, so some loops, and 2 x 1 miles at Threshold.

paved running long 11:33 intensity: (7:56 @3) + (3:37 @4) 1.11 mi (10:24 / mi)
ahr:136 max:143 shoes: Altra Solstice

3 PM

paved running 57:02 intensity: (31 @1) + (31 @2) + (56:00 @3) 4.07 mi (14:01 / mi) +59m 13:25 / mi
ahr:120 max:131 shoes: Asics

with Judy. HR quite high from the earlier run.
So I managed 17 miles (HH distance) in a little under 5 hours.

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