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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 15, 2010:

activity # timemileskm+m
  orienteering4 2:47:50 8.33 13.4 6020 /52c38%
  trail running3 1:47:30 9.26 14.9
  paved running1 48:00 4.0(12:00) 6.44(7:27)
  Road bike1 43:00 7.0(6:09) 11.27(3:49) 250
  rowing machine4 40:00
  heelextensions/lifts1 3:00
  Total11 6:49:20 28.58 46.0 31020 /52c38%
  [1-5]11 6:36:20
averages - sleep:7.5 rhr:43

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SuMoTuWeThFrSa

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
11 AM

trail running warm up/down 38:00 [2] 5.0 km (7:36 / km)
shoes: VJHiTop

To and from Middle distance start.

orienteering race (Middle) 38:19 [3] *** 3.5 km (10:57 / km) +60m 10:05 / km
spiked:6/19c shoes: VJHiTop

Good start, potentially bad fall on some granite, but then misread up and downs of contours.
Picked up by Carol Ross and Ethan Childs halfway which helped.
4 PM

orienteering race (Sprint) 13:31 [4] *** 2.0 km (6:46 / km)
spiked:14/16c shoes: VJ Twister spike

Nailed 1 thanks to being careful and having Jon Torrance point it out to me. Then overran 3 when I forgot to turn at the sign.
Again Carol came by and I was chasing her the rest of the way.

Red Middle - Splits

Red Sprint - Splits

Friday May 14, 2010 #

8 AM

rowing machine 10:00 [3]

Thursday May 13, 2010 #

8 AM

rowing machine 10:00 [3]

6 PM

orienteering 30:00 [3]

Lost at Franklin Park..

Wednesday May 12, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:43 slept:7.5

heelextensions/lifts 3:00 [0]

45 & 45
5 PM

paved running 48:00 intensity: (36:00 @2) + (12:00 @4) 4.0 mi (12:00 / mi)
shoes: Asics 1140

4 x 3 minutes around Stoney Lea after finding DHS track busy with lacrosse game.

Tuesday May 11, 2010 #

4 PM

trail running 1:01:30 [4] 6.15 mi (10:00 / mi)
shoes: Adidas trail trainers

Skyline run 1 with Sam. split-28:50.
Feeling good for some reason, fastest time in quite awhile.
C • Excellent run 2

Monday May 10, 2010 #

9 AM

rowing machine 10:00 [3]

4 PM

Road bike warm up/down 17:00 [2] 4.0 mi (4:15 / mi)
shoes: Austro-Daimler Vent Noir

For something different, transported bikes to base of Big Blue.

Road bike hills 26:00 intensity: (10:00 @0) + (16:00 @4) 3.0 mi (8:40 / mi) +250m 6:53 / mi
shoes: Austro-Daimler Vent Noir

2 x Big Blue Observation access road.
7:37, 7:48

Sunday May 9, 2010 #

10 AM

trail running warm up/down 8:00 [1]
shoes: VJ Twister spike

Staying warm while waiting for a open start time on red.

orienteering race 1:26:00 [3] *** 7.9 km (10:53 / km)
17c shoes: VJ Twister spike

A couple of misses, but had a great time. Forest was great in places and Joe is such a good course setter.

Red Day 2: Long - Splits

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