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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Mar 25:

activity # timemileskm+m
  paved running5 6:06:56 25.37(14:28) 40.83(8:59) 210
  trail running1 1:47:43 8.92(12:05) 14.35(7:30) 360
  Exercises5 1:10:00
  rowing machine5 50:00 7.86(6:22) 12.65(3:57)
  Total11 9:54:39 42.15 67.84 570
  [1-5]11 9:46:31
averages - sleep:8.2 rhr:38 weight:150lbs

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Monday Mar 25 #

9 AM

Exercises 14:00 [1]

35 situps, 33pushups,20/40heeldrops,2m./1legstand, 20stepjumps,70hamcurls.

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:150lbs

11 AM

paved running 1:42:36 intensity: (52 @0) + (45:03 @1) + (24:11 @2) + (18:48 @3) + (8:08 @4) + (5:34 @5) 6.82 mi (15:03 / mi) +41m 14:46 / mi
ahr:109 max:149 shoes: Asics Nimbus

with Judy, 1 Budlite, 2 nips, 3 99proof! nips (banana flovor), 2 water, 1McD cup, 1 red cup, 2 yogurts, 1 Redbull.
C • Nips 3

Sunday Mar 24 #

2 PM

paved running 57:59 intensity: (5:23 @0) + (34:26 @1) + (11:10 @2) + (3:07 @3) + (19 @4) + (3:34 @5) 3.92 mi (14:47 / mi)
ahr:100 max:165 shoes: Asics Nimbus

with Judy, 2 Budlites, 1 Monster, 1 flat Redbull, 1 McD cup,3 nips,

Friday Mar 22 #

Event: 2024 OUSA Junior Nationals
 
8 AM

rowing machine 10:00 [3] 3.62 km (2:46 / km)
rhr:39 slept:8.4

Exercises 14:00 [1]

37situps,32pushups,20/20heeldrops,30stepjumps,40hamcurls
12 PM

paved running 1:22:34 intensity: (12:05 @1) + (19:17 @2) + (44:15 @3) + (3:02 @4) + (3:55 @5) 6.24 mi (13:14 / mi) +57m 12:52 / mi
ahr:117 max:172 shoes: Asics Nimbus

with Judy, then a few fartleks, 1 nip,1Budlite,2 water

Thursday Mar 21 #

8 AM

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:39 slept:8.0

Exercises (ballista 2) 14:00 [1]

with the 1 minute side planks and 20 hurdle circles..
12 PM

paved running 52:12 intensity: (47 @0) + (27:36 @1) + (20:13 @2) + (3:36 @3) 3.52 mi (14:50 / mi) +63m 14:03 / mi
ahr:98 max:115 shoes: Asics Nimbus

with Judy, 2 nips, 1 yogurt

Wednesday Mar 20 #

7 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0

Exercises 14:00 [1]

24deadlifts,34situps,4 heeldrops,2m./1legstand
12 PM

trail running 1:47:43 intensity: (33 @1) + (1:54 @2) + (1:42:19 @3) + (2:57 @4) 8.92 mi (12:05 / mi) +360m 10:44 / mi
ahr:125 max:142 shoes: Columbia Master Fly

The CRR 10 mile course again, shortened again but added some other trails to get closer to 10 miles.

Tuesday Mar 19 #

8 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:37 slept:8.5

Exercises (PT) 14:00 [1]

20 reps each set
12 PM

paved running 1:11:35 intensity: (1:06 @0) + (46:07 @1) + (14:11 @2) + (10:11 @3) 4.87 mi (14:42 / mi) +48m 14:16 / mi
ahr:97 max:124 shoes: Asics Nimbus

A lap around the block then with Judy...1 Budlite, 1 water.

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