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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jan 17, 2023:

activity # timemileskm+m
  paved running4 3:39:17 16.57(13:14) 26.66(8:13) 226
  trail running2 1:00:13 4.86(12:23) 7.82(7:42) 112
  Hiking/walking1 58:58 3.34(17:39) 5.38(10:58) 27
  Exercises4 44:00
  rowing machine4 40:00 5.64(7:05) 9.08(4:24)
  Total9 7:02:28 30.41 48.94 364
  [1-5]9 6:55:50
averages - sleep:8.6 weight:147.2lbs

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WeThFrSaSuMoTu

Tuesday Jan 17, 2023 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:10.0 weight:147.5lbs

Exercises 10:00 [1]

35situps, 20 lifts,60heeldrops, 2 1/2 m. /1legstand
1 PM

paved running 21:21 intensity: (6 @1) + (29 @2) + (19:10 @3) + (1:36 @4) 1.79 mi (11:56 / mi) +58m 10:50 / mi
ahr:126 max:140

trail running 19:09 intensity: (21 @0) + (2:13 @1) + (1:19 @2) + (15:16 @3) 1.65 mi (11:36 / mi) +31m 10:58 / mi
ahr:113 max:125 shoes: Asics Nimbus

paved running 4:34 [3] 0.41 mi (11:02 / mi)
ahr:116 max:124

trail running 6:26 intensity: (9 @1) + (15 @2) + (6:02 @3) 0.5 mi (12:52 / mi)
ahr:122 max:129 shoes: Asics Nimbus

paved running 14:13 intensity: (3 @1) + (18 @2) + (13:52 @3) 1.2 mi (11:51 / mi) +6m 11:40 / mi
ahr:116 max:123

Monday Jan 16, 2023 #

11 AM

Note
slept:9.0 (sick) (rest day)

Better feeling today.....went to free day at the MFA, and parked a bit away to get some walking. Plus standing in line for 45 minutes to get in the door! Many families and students, so good to see them .

Sunday Jan 15, 2023 #

1 PM

Hiking/walking 58:58 [2] 3.34 mi (17:39 / mi) +27m 17:13 / mi
(sick)

Wanted to get out, but did not want the strain of running.....listened to a podcast, unique for me. Also went to a different part of town. Felt better afterwards.

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

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