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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 27, 2010:

activity # timemileskm+m
  paved running4 2:14:24 14.49(9:16) 23.32(5:46) 288
  orienteering2 1:26:45 5.9(14:42) 9.5(9:08)17 /40c42%
  trail running3 1:20:24 4.75 7.64
  rowing machine6 1:20:00
  heelextensions/lifts8 10:30
  Total16 6:32:03 25.14 40.47 28817 /40c42%
  [1-5]12 6:21:33

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Saturday Mar 27, 2010 #

3 PM

orienteering 46:00 [3] *** 5.0 km (9:12 / km)
21c shoes: VJHiTop

Control picking course.

trail running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJHiTop

To the start.

Friday Mar 26, 2010 #

Event: 2010 NorthEast Junior Training Camp
 
7 AM

rowing machine 10:00 [3]

8 AM

heelextensions/lifts 1:30 [0]

45 doubles
45 singles

Thursday Mar 25, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

45 doubles
45 singles

rowing machine 10:00 [3]

4 PM

paved running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
shoes: Asics 1140

To/from Wilson Mt. trail with Sam.

trail running 30:24 [4] 3.75 mi (8:06 / mi)
ahr:147 max:150 shoes: Asics 1140

2 x Wilson Mt trail at T pace, 15:18, 15:06.
5 PM

heelextensions/lifts 1:00 [0]

30 singles
30 doubles

Wednesday Mar 24, 2010 #

8 AM

rowing machine 10:00 [3]

Right hip sore, probably too long on the rower yesterday.

heelextensions/lifts 1:30 [0]

45 doubles
45 singles
4 PM

trail running warm up/down 40:00 [2]
shoes: Brooks OC

Around Big Blue with Sam, still some puddle engineering to do.

paved running hills 10:54 [5] ** 2.4 km (4:32 / km) +288m 2:50 / km
shoes: Brooks OC

12 x 200 with Jackie Jones and Sam.
55,55,57,54,55,55,54,52,54,55,53,53.
6 PM

heelextensions/lifts 1:00 [0]

30 singles
30 doubles

Tuesday Mar 23, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 1:30 [0]

45 doubles
45 singles
4 PM

rowing machine 30:00 [3]

5 PM

heelextensions/lifts 1:00 [0]

30 singles
30 doubles

Monday Mar 22, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 1:30 [0]

45 doubles
45 singles
4 PM

paved running 28:30 [2] 2.5 mi (11:24 / mi)
shoes: Asics 1140

Easy run with Sam.

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

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