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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jan 17, 2017:

activity # timemileskm+m
  paved running5 4:30:44 22.89(11:50) 36.84(7:21) 377
  rowing machine4 51:39 8.15(6:20) 13.11(3:56)
  orienteering1 40:22 4.25(9:30) 6.84(5:54) 70
  Total10 6:02:45 35.29(10:17) 56.79(6:23) 447
  [1-5]10 6:02:40
averages - sleep:9 weight:142.5lbs

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Tuesday Jan 17, 2017 #

9 AM

rowing machine 21:39 [3] 5.0 km (4:20 / km)
slept:9.0 weight:143.5lbs

30jacknifes, 25pushups,1mbackplankw/3-10s@1leg, 50heeldrops,2m/quad
12 PM

paved running 45:16 intensity: (26 @1) + (20:42 @2) + (22:52 @3) + (1:16 @4) 4.89 mi (9:16 / mi) +82m 8:48 / mi
ahr:130 max:154 shoes: Asics GT-1000

A route I used to do regularly when I first ran in Dedham. Back then it was about 35 minutes for the course.

Monday Jan 16, 2017 #

10 AM

paved running 1:18:57 intensity: (1:00:18 @1) + (17:01 @2) + (1:30 @3) + (8 @4) 6.22 mi (12:42 / mi) +86m 12:10 / mi
ahr:100 max:148 shoes: Asics GT-1000

With Jude then on my own.

Sunday Jan 15, 2017 #

3 PM

orienteering race (sprint) 23:56 [4] 2.26 mi (10:35 / mi) +51m 9:54 / mi
shoes: Salamon SpeedCross 3

Running at this pace was way more than I was ready for, and by control 5 I was losing any ability to read the map, finally recovered my senses when I arrived at control 9, thinking it was 6 (classic!).
Got a ways to go before April........

orienteering race (sprint) 16:26 [4] 1.99 mi (8:15 / mi) +19m 8:01 / mi
shoes: Salamon SpeedCross 3

Got more focused and held a steady pace , and kept READING the map, as opposed to just looking at it.

Saturday Jan 14, 2017 #

3 PM

paved running 58:02 [1] 4.07 mi (14:16 / mi) +72m 13:31 / mi
ahr:94 max:109 shoes: Asics GT-1000

With Jude. Felt like impending snow at the start, but then seemed like a pretty pleasant winter day once we warmed up.

Friday Jan 13, 2017 #

Event: GNC 2017: Georgia Navigator Cup
 

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:9.5 weight:141lbs

30abs,backplank,60heeldrops,20pushups
1 PM

paved running 1:01:14 intensity: (44:31 @1) + (10:55 @2) + (5:12 @3) + (36 @4) 5.43 mi (11:17 / mi) +111m 10:36 / mi
ahr:109 max:157 shoes: Asics GT-1000

Feeling pretty normal. Cold is gone, some lingering muscle soreness, but the running seems fine.

Thursday Jan 12, 2017 #

10 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
slept:10.0 weight:142lbs (sick)

30abs
3 PM

paved running 27:15 intensity: (5 @0) + (17:39 @1) + (19 @2) + (1:16 @3) + (7:56 @4) 2.28 mi (11:56 / mi) +26m 11:32 / mi
ahr:121 max:163 shoes: Asics GT-1000

Wednesday Jan 11, 2017 #

rowing machine 10:00 [2] 2.3 mi (4:21 / mi)
slept:7.5 weight:143.5lbs (sick)

15abs,10deadlifts,45heeldrops,1m/quad
Had a pretty sleepless night......drip..drip..drip..cough

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