Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 28, 2009:

	activity	#	time	miles		km		+m
	trail running	4	2:14:14	13.2	(10:10)	21.24	(6:19)	400
	orienteering	2	1:33:36	5.34	(17:31)	8.6	(10:53)	120	17 /	35c	48%
	Road bike	1	57:00	15.0	(3:48)	24.14	(2:22)
	paved running	2	55:09	5.73	(9:37)	9.23	(5:59)	220
	rowing machine	4	51:13	7.46	(6:52)	12.0	(4:16)
	Total	6	6:31:12	46.73	(8:22)	75.21	(5:12)	740	17 /	35c	48%
averages - sleep:7.8 rhr:44 weight:149lbs

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Friday Mar 27, 2009 #

Event: Ran-it Granite

rowing machine 12:50 [3] 3.0 km (4:17 / km)
slept:8.5

trail running 1:05:14 [4] 6.0 mi (10:52 / mi) +400m 9:00 / mi
ahr:140 max:152

Skyline 1 route, split 30:30. Stopped atop Buck Hill to watch the planes pass over.
Easier and faster than last week as I started slower and was faster in the second half.

Thursday Mar 26, 2009 #

rowing machine 12:49 [3] 3.0 km (4:16 / km)
rhr:45 slept:7.5

Road bike 57:00 [3] 15.0 mi (3:48 / mi)
shoes: Ross Signature 290S

First ride of the year. Was nice to do something different.

Wednesday Mar 25, 2009 #

rowing machine 12:50 [3] 3.0 km (4:17 / km)
rhr:45 slept:7.5 weight:149lbs

trail running warm up/down 8:00 [2] 0.7 mi (11:25 / mi)
shoes: VJ Falcon

orienteering 56:00 [3] *** 4.1 km (13:40 / km) +120m 11:55 / km
15c shoes: VJ Falcon

Training course at HPond with Sam

Tuesday Mar 24, 2009 #

trail running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks OC

Before and after with Sam.

paved running 10:09 [5] 2.2 km (4:37 / km) +220m 3:05 / km
shoes: Brooks OC

11x 200m. uphill on Blue Hill access road.
59,59,57,57,55,55,54,53,53,52,55.

paved running 20:00 [1] 2.2 km (9:05 / km)
shoes: Brooks OC

Downhill between.

Monday Mar 23, 2009 #

rowing machine 12:44 [3] 3.0 km (4:15 / km)

paved running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics 2110

Library and over to Wilson Mt. with Sam.

trail running 31:00 [3] 3.5 mi (8:51 / mi)
shoes: Asics 2110

Wilson Mt and Whitcomb Woods trails with Sam.

Sunday Mar 22, 2009 #

Event: WCOC Season Opener

orienteering race 19:20 [3] *** 2.2 km (8:47 / km)
spiked:8/10c rhr:43 shoes: VJ Falcon

SprintA at Crandalls. Too far right on 1, corrected quickly. Hesitant on 4 as I didn't see the control, so was walking.

orienteering race 18:16 [3] *** 2.3 km (7:57 / km)
spiked:9/10c shoes: VJ Falcon

Slow and overwhelmed by terrain on 1, stuck to bearing and was able to locate a pair of cliffs 50m. to east. OK after that, but apparently too slow through the woods compared to the others.

sprintA - Splits

SprintB - Splits

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