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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 17, 2023:

activity # timemileskm+m
  orienteering3 3:21:20 12.46(16:10) 20.05(10:03) 50610c
  rowing machine4 40:00 5.5(7:16) 8.85(4:31)
  Exercises3 38:00
  paved running1 31:16 2.09(14:58) 3.36(9:18) 23
  Total8 5:10:36 20.05 32.26 52910c
  [1-5]8 5:09:43
averages - sleep:7.3 weight:147.2lbs

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TuWeThFrSaSuMo

Monday Apr 17, 2023 #

8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:149lbs

Exercises 14:00 [1]

35situps,30pushups,50heeldrops,2m./1legstand

Sunday Apr 16, 2023 #

10 AM

orienteering race 46:30 intensity: (8 @0) + (16 @1) + (2:14 @2) + (40:37 @3) + (3:15 @4) **** 4.26 km (10:54 / km) +152m 9:15 / km
ahr:121 max:144 10c (injured) shoes: Inov 8 OROC 280

A bit confused out of the start as I didn't get to the trail promptly, but then was OK coming off and directly to the easy control atop the knoll.

Long Brown X - Splits

Saturday Apr 15, 2023 #

Event: 43rd West Point National Ranking Event
 

Note

I had signed up for the women's TT courses, which is why I had run the 10K in the Blue Hills on Wednesday. With the injury, I switched to M70, brown. Forced myself to run easy on Saturday morning, and skipped the sprint.
9 AM

Note

When inquiring about changing my course at registration, I wore my 1982 Lake Stillwell T shirt,.....no one noticed.
Change of course was done at the start, which, of course lead to confusion at download......holding up the line as it was edited.
10 AM

orienteering 40:37 intensity: (3:07 @1) + (6:23 @2) + (31:07 @3) 1.78 mi (22:52 / mi) +70m 20:23 / mi
ahr:114 max:132


Middle - Brown-X - Splits

Thursday Apr 13, 2023 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
weight:146lbs (injured)

Wednesday Apr 12, 2023 #

Note
(injured)

re injured the left calf...it can't take the distance nor the off trail.
C • boo 3
8 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0 weight:146.5lbs

Exercises 10:00 [1]

20situps,20pushups
11 AM

orienteering (blue 3) 51:32 intensity: (5 @0) + (42 @1) + (38 @2) + (42:42 @3) + (7:25 @4) 3.62 mi (14:14 / mi) +134m 12:46 / mi
ahr:127 max:143 shoes: Inov-8 OROC 340

orienteering 40:26 intensity: (32:55 @3) + (7:11 @4) + (20 @5) 2.91 mi (13:54 / mi) +97m 12:36 / mi
ahr:131 max:145 shoes: Inov-8 OROC 340

orienteering (Green) 22:15 intensity: (14:13 @3) + (6:47 @4) + (1:15 @5) *** 1.5 mi (14:50 / mi) +53m 13:22 / mi
ahr:136 max:150 shoes: Inov-8 OROC 340

Cut this short, left calf very sore.

Tuesday Apr 11, 2023 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:6.5

Exercises (PT) 14:00 [1]

1 set of 15.
5 PM

paved running 31:16 intensity: (40 @0) + (27:45 @1) + (2:36 @2) + (15 @3) 2.09 mi (14:58 / mi) +23m 14:28 / mi
ahr:94 max:107

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