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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 21, 2012:

activity # timemileskm+m
  paved running3 2:29:36 13.65(10:58) 21.97(6:49) 83
  nordic skiing2 1:24:10 9.56(8:48) 15.38(5:28) 7
  rowing machine3 27:42 4.49(6:11) 7.22(3:50)
  orienteering1 26:26 1.74(15:12) 2.8(9:26)9 /10c90%
  Total9 4:47:54 29.43(9:47) 47.37(6:05) 909 /10c90%
  [1-5]9 4:45:38
averages - sleep:8.2 rhr:45 weight:147.3lbs

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SuMoTuWeThFrSa

Friday Jan 20, 2012 #

8 AM

rowing machine (30abs,60toes,planks) 8:58 [2] 2.0 mi (4:29 / mi)
slept:7.5

1 PM

nordic skiing (skate) 28:59 intensity: (1:59 @0) + (3:29 @1) + (13:28 @2) + (10:03 @3) 2.95 mi (9:49 / mi) +4m 9:47 / mi
ahr:121 max:141 shoes: Atomic RS8

Weston
4 PM

paved running 34:39 intensity: (17:05 @1) + (17:34 @2) 2.97 mi (11:40 / mi) +8m 11:34 / mi
ahr:111 max:128

Jog to PO and Whole Foods.

Thursday Jan 19, 2012 #

8 AM

rowing machine 9:16 [1] 2.0 km (4:38 / km)
rhr:46 slept:8.0 weight:147lbs

Wednesday Jan 18, 2012 #

11 AM

nordic skiing (skate) 55:11 intensity: (17 @0) + (2:41 @1) + (6:49 @2) + (44:52 @3) + (32 @4) 6.61 mi (8:21 / mi) +3m 8:21 / mi
ahr:131 max:148 rhr:42 slept:9.0 weight:147lbs shoes: Atomic RS8

FIrst outing on skis this year, trying to get some use out of my Season's Pass to Weston Ski Track.
Goal was to ski as far as I ran yesterday, one would hope in a lot less time.
Clumsy for awhile, then shins were hurting, all typical stuff. Everyone seemed to be passing me, including Alex doing some easy cool down.
Had to stop a few times to adjust the pole straps and retrieve my Pass which had slid off my arm.
Snow was OK, I had waxed with some warm (27-37F) wax.
C • Season Pass 2

Tuesday Jan 17, 2012 #

9 AM

rowing machine 9:28 [1] 2.0 km (4:44 / km)
weight:148lbs

Too much good food at the WCOC party..............
3 PM

paved running 1:03:17 [3] 6.5 mi (9:44 / mi)
shoes: Asics 1150

Rain and a dead watch kept me from running at Wompatuck earlier in the day. No rain here, and using an old watch. Westfield and Meadowbrook.

Monday Jan 16, 2012 #

3 PM

paved running 51:40 intensity: (28:10 @1) + (10:03 @2) + (1:48 @3) + (10:21 @4) + (1:18 @5) 4.18 mi (12:22 / mi) +75m 11:42 / mi
ahr:114 max:179 rhr:46 shoes: Asics 1140

With Jude.

Sunday Jan 15, 2012 #

Event: WCOC Winter Meeting and Mobile-O
 
3 PM

orienteering race (Mobile-O) 26:26 [2] ** 2.8 km (9:26 / km)
spiked:9/10c shoes: Inov8 OROC 350

On the phone with Jude navigating me around the course B. It was quite handy that I had directed her to 6 of the same controls. Much easier than last year for us.
Wish there were some splits somewhere....
Fine food from Susie and Rick afterwards.

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