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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 23, 2009:

activity # timemileskm+m
  trail running4 4:00:04 25.0(9:36) 40.23(5:58) 400
  paved running3 1:22:15 8.24(9:59) 13.26(6:12) 225
  rowing machine5 1:11:31 10.39(6:53) 16.72(4:17)
  orienteering1 37:36 2.8(13:27) 4.5(8:21)17 /20c85%
  Total7 7:11:26 46.42(9:18) 74.71(5:46) 62517 /20c85%
averages - sleep:7.8 rhr:43 weight:149lbs

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Monday Mar 23, 2009 #

rowing machine 12:44 [3] 3.0 km (4:15 / km)

paved running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics 2110

Library and over to Wilson Mt. with Sam.

trail running 31:00 [3] 3.5 mi (8:51 / mi)
shoes: Asics 2110

Wilson Mt and Whitcomb Woods trails with Sam.

Sunday Mar 22, 2009 #

Event: WCOC Season Opener
 

orienteering race 19:20 [3] *** 2.2 km (8:47 / km)
spiked:8/10c rhr:43 shoes: VJ Falcon

SprintA at Crandalls. Too far right on 1, corrected quickly. Hesitant on 4 as I didn't see the control, so was walking.

orienteering race 18:16 [3] *** 2.3 km (7:57 / km)
spiked:9/10c shoes: VJ Falcon

Slow and overwhelmed by terrain on 1, stuck to bearing and was able to locate a pair of cliffs 50m. to east. OK after that, but apparently too slow through the woods compared to the others.

sprintA - Splits

SprintB - Splits

Saturday Mar 21, 2009 #

trail running 1:53:00 [3] 12.5 mi (9:02 / mi)
shoes: New Balance Trail

Lincoln Conservation Trails- De Cordeva Museum, Sandy Pond, Pine Hill, Adams Woods Mt Misery, Codman Farm, with Hill and Sam. Lovely Day, got badly lost several times (I was navigating).
C • Run... 4

Friday Mar 20, 2009 #

rowing machine 20:00 [3] 4.72 km (4:14 / km)
rhr:42 weight:149lbs

paved running 34:00 [1] 3.0 mi (11:20 / mi)
shoes: Asics 2110

With Jude.

Thursday Mar 19, 2009 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
rhr:43 slept:8.5 weight:149lbs

Wednesday Mar 18, 2009 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
rhr:44 slept:7.5 weight:149lbs

trail running tempo 1:06:04 [5] 6.0 mi (11:01 / mi) +400m 9:07 / mi
ahr:141 max:147 shoes: Asics Gel Eagle trail

Skyline trail 1, split 29:30.
Was supposed to be T pace after a 12 minute warm up, which went OK until I got to the SKyline Trail. Legs didn't have the strength to get to T pace up the hills, and no way to run the downhills fast enough.
In retrospect, this was a 5.
Buck Hill-142, next hill- 141, last hill 139.
C • how much climb is there? 4

Tuesday Mar 17, 2009 #

rowing machine 12:49 [3] 3.0 km (4:16 / km)
rhr:44 slept:7.5

trail running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks OC

Trails in Blue Hills

paved running 8:15 [5] 1.8 km (4:35 / km) +225m 2:49 / km
shoes: Brooks OC

9x200m. Blue Hill access road.
57,58,58,57,59,58,56,57,56

paved running 15:00 [1] 1.8 km (8:20 / km)
shoes: Brooks OC

Downhill between.

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