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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 21, 2023:

activity # timemileskm+m
  paved running4 4:08:51 17.76(14:01) 28.58(8:42) 260
  orienteering2 1:27:07 4.43(19:41) 7.12(12:14) 22210c
  Exercises5 1:02:00
  rowing machine5 50:00 7.0(7:09) 11.26(4:26)
  Total12 7:27:58 29.18 46.96 48210c
  [1-5]12 7:15:52
averages - sleep:7.1 rhr:41 weight:147.7lbs

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SaSuMoTuWeThFr

Friday Apr 21, 2023 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:147lbs

Exercises 10:00 [1]

30situps,30pushups, 50hamballcurls,
12 PM

paved running 1:23:40 intensity: (51 @0) + (51:28 @1) + (15:08 @2) + (16:13 @3) 5.99 mi (13:58 / mi) +112m 13:12 / mi
ahr:98 max:120

Thursday Apr 20, 2023 #

Event: CSU/NEOC: Boston Common, Spring Park-Orienteering Thursday (SPOT) Series #1
 
7 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:41 slept:7.0 weight:148lbs

8 AM

Exercises (ballista 2) 14:00 [1]

5 PM

paved running 54:35 intensity: (24 @0) + (5:39 @1) + (12:51 @2) + (35:41 @3) 4.63 mi (11:47 / mi) +18m 11:39 / mi
ahr:108 max:127 shoes: Altra Solstice

2 water, 1 lid, 1 nip

Wednesday Apr 19, 2023 #

8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:147lbs

Exercises 10:00 [1]

33situps,22overheaddeadlifts,50 hamballs curls
12 PM

paved running 1:10:12 intensity: (9:43 @0) + (38:33 @1) + (15:38 @2) + (6:18 @3) 4.31 mi (16:17 / mi) +71m 15:30 / mi
ahr:93 max:114 shoes: Asics Nimbus

with Judy

Tuesday Apr 18, 2023 #

8 AM

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

Exercises (PT) 14:00 [1]

3 PM

paved running 40:24 intensity: (1:00 @0) + (17:47 @1) + (14:47 @2) + (6:50 @3) 2.83 mi (14:17 / mi) +59m 13:24 / mi
ahr:99 max:115

with Judy, 1 McD Cafe cup, 1 nip (but apparently that is a pejorative word, so what should they be called?)...liquor sampler?
C • nip 7

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

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