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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jan 14, 2023:

activity # timemileskm+m
  paved running7 6:01:25 27.47(13:09) 44.21(8:11) 345
  trail running2 1:08:37 5.55(12:22) 8.93(7:41) 158
  Exercises5 58:00
  rowing machine5 50:00 7.06(7:05) 11.36(4:24)
  Total12 8:58:02 40.08 64.5 504
  [1-5]12 8:36:07
averages - sleep:8.1 rhr:42 weight:146.8lbs

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Saturday Jan 14, 2023 #

Note
(sick)

Walked about a mile, but feeling a bit worse today. Negative Covid test.

Friday Jan 13, 2023 #

Event: Georgia Navigator Cup & 2023 OUSA Junior Nationals
 
10 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:147.5lbs (sick)

restless night after too much wine and delicious quiche.
Still slighly sore throat and head stuffiness.

Exercises 10:00 [1]

50heeldrops,25pushups,30situps
12 PM

paved running 58:49 intensity: (2:13 @0) + (32:51 @1) + (17:24 @2) + (5:08 @3) + (1:04 @4) + (9 @5) 4.08 mi (14:25 / mi) +71m 13:41 / mi
ahr:99 max:145 shoes: Asics Nimbus

with Judy, 1 Dunkin, 1 water

Thursday Jan 12, 2023 #

9 AM

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

A bit of sore throat and stuffy feeling in the head.

Exercises (ballista level 2) 14:00 [1]

2 PM

paved running 1:23:18 intensity: (38 @0) + (23:54 @1) + (30:43 @2) + (28:03 @3) 5.94 mi (14:01 / mi) +72m 13:31 / mi
ahr:103 max:119 shoes: Asics Nimbus

with Judy 1 Sprite can, 1 nip

Wednesday Jan 11, 2023 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0 weight:146.5lbs

Exercises 10:00 [1]

30situps,30pushups,60heeldrops
2 PM

paved running 20:27 intensity: (3:26 @0) + (10 @1) + (1:50 @2) + (15:01 @3) 1.74 mi (11:45 / mi) +19m 11:23 / mi
ahr:105 max:119 shoes: Asics Nimbus

1 soda, 1 energy cans

trail running 34:38 intensity: (57 @1) + (2:29 @2) + (31:12 @3) 2.71 mi (12:47 / mi) +81m 11:42 / mi
ahr:115 max:134 shoes: Asics Nimbus

paved running 16:35 intensity: (1:00 @1) + (2:13 @2) + (13:22 @3) 1.4 mi (11:49 / mi)
ahr:109 max:116

Tuesday Jan 10, 2023 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:42 slept:8.0

Exercises (PT) 14:00 [1]

1 set of 15reps
12 PM

paved running 37:54 intensity: (2:29 @0) + (1:18 @1) + (3:31 @2) + (30:36 @3) 3.21 mi (11:48 / mi) +27m 11:31 / mi
ahr:110 max:122 shoes: Asics Nimbus

4 nips, 2 water, 1 Monster can(flat), 1 fireball, 1 PinotGrigio, 1 cup cap. and an Altoids container which I will keep for small parts.

Monday Jan 9, 2023 #

9 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.3 weight:146.5lbs

Exercises 10:00 [1]

33situps,30pushups,45heeldrops,2m./1legstand
12 PM

paved running 18:33 intensity: (1:00 @0) + (55 @1) + (40 @2) + (15:58 @3) 1.65 mi (11:16 / mi) +36m 10:34 / mi
ahr:116 max:127

trail running 33:59 intensity: (9 @2) + (32:47 @3) + (1:03 @4) 2.84 mi (11:58 / mi) +78m 11:02 / mi
ahr:126 max:140 shoes: Asics Nimbus

paved running 12:57 intensity: (10 @2) + (12:47 @3) 1.13 mi (11:27 / mi)
ahr:118 max:124 shoes: Asics Nimbus

4 nips, 2 water,1flatMtDew,1 Dunkin, 1OJ,
3 PM

paved running 50:29 intensity: (7 @0) + (3:30 @1) + (15:50 @2) + (31:02 @3) 3.48 mi (14:30 / mi) +73m 13:37 / mi
ahr:109 max:126 shoes: Asics Nimbus

with Judy, 1 nip,1 flat can

Sunday Jan 8, 2023 #

12 PM

paved running 1:02:23 intensity: (12:02 @0) + (11:15 @1) + (8:28 @2) + (30:38 @3) 4.84 mi (12:53 / mi) +49m 12:30 / mi
ahr:101 max:123 shoes: Altra Solstice

with Judy, then the river loop, 1 nip 1 Coors, 1 Bud, 3 Budlite, 1 VitaWater

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