Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 2, 2006:

activity

time

miles

trail running

2:29:00

14.0

(10:39)

22.53

(6:37)

orienteering

2:25:58

10.87

(13:25)

17.5

(8:20)

160

23 /

27c

85%

Road bike

1:15:00

18.8

(3:59)

30.26

(2:29)

paved running

1:12:45

8.85

(8:13)

14.24

(5:06)

rowing machine

50:00

7.08

(7:04)

11.4

(4:23)

Exercises

25:00

Total

8:37:43

59.61

95.93

160

23 /

27c

85%

averages - rhr:44 weight:147.7lbs

1:59

0:00

» now

Sunday Apr 2, 2006 #

trail running 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Asics Gel Cumulus

Warm up

trail running 35:00 [2] 2.0 mi (17:30 / mi)
shoes: Asics Gel Cumulus

Hanging controls at Hale

orienteering 27:49 [3] *** 2.9 km (9:36 / km)
spiked:9/10c shoes: VJ with studs

sprint 1 at Needham TF

orienteering 27:49 [3] *** 2.6 km (10:42 / km)
spiked:14/17c shoes: VJ with studs

sprint 2 at Needham TF

Sprint 1 - Splits

Sprint 2 - Splits

Friday Mar 31, 2006 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:44

Exercises 5:00 [1]

Road bike 1:15:00 [3] 18.8 mi (3:59 / mi)
shoes: Austro-Daimler Vent Noir

A great day for bicycling with Jude.

Thursday Mar 30, 2006 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:43 weight:145lbs

Dropped 1 b/m and 0.3G overnight! Must have been the strawberry ice cream....

Exercises 5:00 [1]

paved running 20:00 [2] 2.3 mi (8:42 / mi)
shoes: Asics Gel Cumulus

Planned a track run, but NU has practice at their track and DHS had a lacrosse game. So we went to Stoney Lea circle, about 1170 meters around.

paved running 13:45 [4] 2.25 mi (6:07 / mi)
shoes: Asics Gel Cumulus

3 x Stoney Lea. 4 minutes rest. 4:40, 4:35, 4:33 Interval pace(4:48 for 1200meters). Was easier than I expected, achilles held up OK, but may be sore tomorow.

Wednesday Mar 29, 2006 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:45 weight:149lbs

Exercises 5:00 [1]

trail running 1:24:00 [2] 8.5 mi (9:53 / mi)
shoes: Adidas trail trainers

Blue Hills trails with Sam. Still feeling effects of Monday I think.

trail running 20:00 [4] 3.0 mi (6:40 / mi)
shoes: Adidas trail trainers

Sam at T pace, me trying to follow.

Tuesday Mar 28, 2006 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:44 weight:149lbs

Exercises 5:00 [1]

paved running 39:00 [2] 4.3 mi (9:04 / mi)
shoes: Asics Gel Cumulus

Monday Mar 27, 2006 #

Exercises 5:00 [1]

rowing machine 10:00 [3] 2.35 km (4:15 / km)

orienteering 1:30:20 [4] *** 12.0 km (7:32 / km) +160m 7:03 / km
ahr:147 max:155 shoes: VJ with studs

Blue1(37:30 estimate), red3(28:30),green2(24:20), 91 relay courses at Houghtons Pond.. Hard workout with Sam, about 2 minutes rest between courses.

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