Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 9 days ending Dec 12, 2010:

activity

time

miles

rowing machine

2:04:55

1.86

3.0

paved running

1:38:50

8.5

(11:38)

13.68

(7:14)

orienteering

54:52

1.74

(31:32)

2.8

(19:36)

Exercises

40:00

Total

5:18:37

12.1

19.48

averages - rhr:45

1:43

0:00

» now

Sunday Dec 12, 2010 #

7 AM

Exercises (Dance) 20:00 [2]

Zoomba dance class lead by Marie.
Sweaty and uncoordinated.

Exercises (Yoga) 20:00 [2]

Then Yoga with Rhonda, knew I was going to be sore after this.............

rowing machine race 12:55 [4] 3.0 km (4:18 / km)

Just started on the Erg, but then realized I could fulfill my 3000 meter time trial, so kept going. Probably about the same time I could run it, but less painful.

Saturday Dec 11, 2010 #

Event: Ratlum Holiday International Night O

11 AM

paved running 48:50 [1] 4.5 mi (10:51 / mi)
shoes: Asics 1140

To PO, then up Westfield with Hill and Jude.

6 PM

orienteering race 54:52 [2] 2.8 km (19:36 / km)
shoes: VJ Twister spike

Ratlun Mt. Holiday International (Anne Marie this year) Night-O. Got my light charged up, and it worked well, But I was slow to get into it and missed 11 badly. Near perfect winter night running temperatures.
But then again, this is just an excuse to over indulge in the great food later.

RHINO - Splits