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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 17, 2009:

activity # timemileskm+m
  nordic skiing3 2:02:00 7.5(16:16) 12.07(10:06)
  rowing machine5 1:32:43 13.5(6:52) 21.73(4:16)
  paved running1 51:00 4.0(12:45) 6.44(7:55)
  orienteering1 35:10 1.55 2.523 /24c95%
  Total7 5:00:53 26.56 42.7423 /24c95%
averages - sleep:7.9 rhr:46 weight:148lbs

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Saturday Jan 17, 2009 #

paved running 51:00 [1] 4.0 mi (12:45 / mi)
shoes: Asics 2110

Westfield St. with Jude.

Friday Jan 16, 2009 #

rowing machine 20:00 [3] 4.66 km (4:18 / km)
rhr:46 slept:8.25

Thursday Jan 15, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
rhr:45 slept:7.8 weight:148lbs

Wednesday Jan 14, 2009 #

rowing machine 20:00 [3] 4.81 km (4:09 / km)

16@ T, around 2:00 for last few minutes, trying to get 4.8Km.

Tuesday Jan 13, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
rhr:46 slept:7.75

nordic skiing 32:00 [3] 3.0 mi (10:40 / mi)
shoes: Trak 1000 waxless

Bradley Estate with Samantha. Snow holding up well, but wrong wax as we were sticking too much.

Monday Jan 12, 2009 #

rowing machine 12:43 [3] 3.0 km (4:14 / km)
slept:8.0

nordic skiing 42:00 [3] 3.0 mi (14:00 / mi)
shoes: Trak 1000 waxless

Bradley Estate with Sam. Broke some new trail and most of the track from yesterday is in good shape.

Sunday Jan 11, 2009 #

Event: WCOC Winter Meeting Sprints
 

orienteering 12:47 [3] **
spiked:13/14c shoes: Montrail Hurricane Ridge Gore

Park-O at Stratton Brook.
Over ran # 9 badly, even pointing out to Patti and Michael that is was NOT on the building, but on this little gray thing.....oops, that IS the building! DUH.

orienteering 22:23 [3] *** 2.5 km (8:57 / km)
spiked:10/10c shoes: Montrail Hurricane Ridge Gore

Stratton Brook Woods-O.
Went up the wrong trail to #5, even after being careful.

nordic skiing 48:00 [2] 1.5 mi (32:00 / mi)
shoes: Trak 1000 waxless

On the new snow, breaking trail at the Bradley Estate with Jude.

Woods Course - Splits

Park Course - Splits

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