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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 10, 2021:

activity # timemileskm+m
  orienteering3 3:59:21 12.41(19:17) 19.97(11:59) 49748c
  paved running4 2:40:23 10.91(14:42) 17.56(9:08) 177
  Exercises7 1:50:00
  rowing machine4 40:00 5.65(7:05) 9.09(4:24)
  trail running2 21:26 1.2(17:47) 1.94(11:03) 66
  Total12 9:31:10 30.17 48.56 73948c
  [1-5]12 9:10:56
averages - sleep:7.8 weight:144.7lbs

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TuWeThFrSaSuMo

Monday May 10, 2021 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145.4lbs

Exercises (PT & Linder routine) 10:00 [1]

70 heeldrops
3 PM

paved running 50:50 intensity: (38 @0) + (15:26 @1) + (20:59 @2) + (13:47 @3) 3.35 mi (15:10 / mi) +63m 14:20 / mi
ahr:102 max:118 shoes: Asics

with Judy

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
10 AM

trail running warm up/down 16:29 intensity: (9:20 @0) + (1:21 @1) + (1:34 @2) + (4:14 @3) 0.93 mi (17:43 / mi) +66m 14:32 / mi
ahr:88 max:123 shoes: Icebug OLX

orienteering race (Green) 1:39:51 intensity: (2:24 @1) + (7:34 @2) + (1:28:25 @3) + (1:28 @4) *** 5.26 mi (18:59 / mi) +353m 15:42 / mi
ahr:118 max:144 16c shoes: Icebug OLX


Green - Splits

Saturday May 8, 2021 #

Event: NEOC Earls Trails BYOM
 
11 AM

paved running warm up/down 19:27 intensity: (4:44 @0) + (5:32 @1) + (3:18 @2) + (5:53 @3) 0.8 mi (24:19 / mi) +8m 23:35 / mi
ahr:93 max:116 shoes: Icebug OLX

orienteering race 1:53:20 intensity: (4:34 @0) + (39:42 @1) + (26:45 @2) + (42:19 @3) 4.9 mi (23:08 / mi) +103m 21:43 / mi
ahr:102 max:125 13c shoes: Icebug OLX

Navigation overwhelming but the legs held up well.

paved running 4:26 intensity: (46 @1) + (34 @2) + (3:06 @3) 0.35 mi (12:40 / mi) +18m 10:56 / mi
ahr:111 max:125


Middle Red - Splits

Green - Splits

Friday May 7, 2021 #

Event: US WOC Team Trials
 

Exercises (PT) 10:00 [1]

before heading out
3 PM

trail running 4:57 intensity: (20 @0) + (3:03 @1) + (59 @2) + (35 @3) 0.27 mi (18:01 / mi)
ahr:96 max:111

orienteering race 26:10 intensity: (11 @0) + (11 @1) + (5 @2) + (6:11 @3) + (17:25 @4) + (2:07 @5) 2.25 mi (11:38 / mi) +41m 11:01 / mi
ahr:138 max:146 19c shoes: Inov-8 X-Talon


Sprint Red - Splits

Thursday May 6, 2021 #

8 AM

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

Exercises (PT) 10:00 [1]

Wednesday May 5, 2021 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:144lbs

Exercises (PT& Linder routine) 15:00 [1]

2x2m. 1 legstand
2 PM

paved running 40:25 intensity: (4 @0) + (1:05 @1) + (1:20 @2) + (37:56 @3) 3.3 mi (12:15 / mi) +57m 11:37 / mi
ahr:118 max:135 shoes: Asics

To water co. and PO.

Exercises (PT) 10:00 [1]

Tuesday May 4, 2021 #

9 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

Exercises (ballista 1.5) 15:00 [1]

and 10/30heeldrops
10 AM

Exercises (PT) 40:00 [3]

The real thing. Quite a workout with Dan today. definately feeling it afterward.
4 PM

paved running 45:15 intensity: (23 @0) + (6:19 @1) + (16:11 @2) + (22:22 @3) 3.11 mi (14:33 / mi) +30m 14:08 / mi
ahr:105 max:120 shoes: Asics

with Judy. Rt leg really tired during and after. Jude mentioned I seemed to be limping, not good. 7 nip, 2 water, 2 cans. The spoils of a route not run recently.

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