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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 5, 2008:

activity # timemileskm+m
  orienteering4 3:34:36 14.48(14:49) 23.3(9:13)30 /73c41%
  trail running2 1:13:14 5.7(12:51) 9.17(7:59)
  rowing machine4 42:58 6.18(6:57) 9.94(4:19)
  paved running1 38:00 3.75(10:08) 6.03(6:18)
  track running1 6:00 1.0(6:00) 1.61(3:44)
  Total6 6:14:48 31.11(12:03) 50.06(7:29)30 /73c41%
averages - sleep:8.5 rhr:44 weight:145lbs

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TuWeThFrSaSuMo

Sunday May 4, 2008 #

orienteering race 57:10 [3] *** 5.7 km (10:02 / km)
spiked:8/10c shoes: VJ Falcon

Nice running on leg 2.

Classic Green X - Splits

Saturday May 3, 2008 #

Event: West Point A-Meet
 

orienteering race 53:00 [2] **** 3.9 km (13:35 / km)
spiked:7/10c shoes: VJHiTop

WPt. Middle. Out of control to one. Way off on 2, followed wrong stream on 4.
Rest went OK :-)

orienteering race 18:20 [4] *** 2.5 km (7:20 / km)
spiked:15/16c shoes: VJ Falcon

Other than a bit of hesitation on 7...............and off to left on 8.

Middle Green X - Splits

Friday May 2, 2008 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

Thursday May 1, 2008 #

rowing machine 12:58 [3] 3.0 km (4:19 / km)
rhr:44 weight:145lbs

paved running 38:00 [2] 3.75 mi (10:08 / mi)
shoes: New Balance Trail

To/From NU track

track running 6:00 [4] 1.0 mi (6:00 / mi)
shoes: New Balance Trail

4x400 at NU track. Gates were up. After the first 2 I realized I had forgotten just how painful these should be at the end. Got with it on #3. Still seems slow, but my ankles seem OK and I can run pretty smooth, so maybe I'll get faster.
Just feels so good to run fast.
96,92,86,85.
C • HA! 1

Wednesday Apr 30, 2008 #

trail running 1:01:14 [3] 4.5 mi (13:36 / mi)
shoes: Asics 2110

Run from work through Boojum rock and Pine Hill to the Sprint.

orienteering 24:06 [4] ** 3.0 km (8:02 / km)
15c shoes: VJ Falcon

Pine Hill Sprint 2.

rowing machine 10:00 [3] 2.35 km (4:16 / km)
rhr:44

Tuesday Apr 29, 2008 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
(sick)

Trying to get to some exercising. Erging went OK, but I basically felt so bad an hour later I went back to bed and slept an hour til the phone rang. Only then did I get to breakfast.

trail running 12:00 [1] 1.2 mi (10:00 / mi)
shoes: VJ Falcon

Warm up/down to start.

orienteering 1:02:00 [3] *** 8.2 km (7:34 / km)
22c slept:8.5 shoes: VJ Falcon

4.1 Km. (each way) of the 1989 Team fundraiser sprint at Mt Misery. I believe set by Anne Parson.Originally 5K, but we leave off the first and last legs as they are trail runs and a thicket. I was taking it easy hoping this would help my recovery. Sam and Ross were going at it hard.
Lost a few minutes on the first one when I wandered off course without my compass. Stopped at the car between controls 5&6 to get the compass.
Trying to get my form back, still puts enough strain on my left ankle to make it sore
Feeling better.

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