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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 21, 2010:

activity # timemileskm+m
  trail running3 2:35:30 14.8(10:30) 23.82(6:32)
  paved running4 2:24:00 15.25(9:27) 24.54(5:52) 250
  Road bike1 1:22:30 19.7(4:11) 31.7(2:36)
  rowing machine5 1:15:00
  orienteering1 40:45 2.8(14:34) 4.5(9:03)17 /19c89%
  heelextensions/lifts4 5:30
  Total12 8:23:15 52.55 84.57 25017 /19c89%
  [1-5]12 8:17:45
averages - sleep:7.9 rhr:40 weight:147.5lbs

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MoTuWeThFrSaSu

Sunday Mar 21, 2010 #

Event: New Bedford Half Marathon
 
12 PM

paved running warm up/down 55:00 [3] 6.5 mi (8:28 / mi)
shoes: Asics 1140

Run to Hammond Pond.
1 PM

orienteering race 40:45 [4] *** 4.5 km (9:03 / km)
spiked:17/19c shoes: VJ Falcon

Hammond Pond Brown course with map exchange. Went pretty hard at this as I know the area pretty well. Had some troubles at S/map exchange. 2 mis-starts, then only a badly drawn part B map at the exchange, ran past 14 as I misread towards 18. Legs tired so decided not to run home.

Brown - Splits

Saturday Mar 20, 2010 #

3 PM

Road bike 1:22:30 [3] 19.7 mi (4:11 / mi)
shoes: Austro-Daimler Vent Noir

Needham, Dover along Strawberry Hill with Jude.
IMG_0646
C • Strawberry Hill is fun, but... 1

Friday Mar 19, 2010 #

8 AM

rowing machine 20:00 [3]
rhr:38 slept:8.0 weight:148lbs

5 PM

paved running 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Brooks OC

To/from Wilson Mt trail.

trail running tempo 15:30 [4] 1.8 mi (8:37 / mi)
ahr:147 max:150 shoes: Brooks OC

A loop of the Wilson Mt trail.

Thursday Mar 18, 2010 #

9 AM

rowing machine 15:00 [3]

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

Wednesday Mar 17, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:42 slept:7.75 weight:147lbs

4 PM

trail running 1:35:00 [3] 9.0 mi (10:33 / mi)
shoes: Adidas trail trainers

Blue Hills with Sam. Rest stops for trail maintenance.

Tuesday Mar 16, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

rowing machine 15:00 [3]

4 PM

trail running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Brooks OC

On trails in the Blue Hills with Sam.

paved running hills 9:00 [5] 1.25 mi (7:12 / mi) +250m 4:26 / mi
shoes: Brooks OC

10 x 200 uphill,
57,58,59,58,56,56,57,55,55,55.

Monday Mar 15, 2010 #

9 AM

rowing machine 15:00 [3]

heelextensions/lifts 1:30 [0]

45 doubles
45 singles
5 PM

paved running 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Asics 1140

Floods, rain with Sam.

IMG_0645

We didn't take our usual route.
C • Cool. I never did run down ... 1

heelextensions/lifts 1:00 [0]

30 singles
40 doubles

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