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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 9, 2009:

activity # timemileskm+m
  orienteering3 2:17:52 9.66(14:16) 15.55(8:52) 16012 /66c18%
  Road bike1 1:35:00 24.1(3:57) 38.78(2:27)
  paved running2 1:04:00 7.5(8:32) 12.07(5:18)
  rowing machine4 58:52 8.46(6:57) 13.62(4:19)
  trail running3 38:00 4.19(9:05) 6.74(5:38) 42
  Total6 6:33:44 53.91(7:18) 86.76(4:32) 20212 /66c18%
averages - sleep:7.5 weight:145lbs

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Friday May 8, 2009 #

orienteering 29:38 [3] *** 3.25 km (9:07 / km)
20c slept:8.0 weight:145lbs shoes: Vintage VJ

Run with Sam at Hammond Pond. 2002 CSU Park-O

rowing machine 12:54 [3] 3.0 km (4:18 / km)
weight:145lbs

paved running warm up/down 4:00 [1] 0.5 mi (8:00 / mi)
shoes: Vintage VJ

Thursday May 7, 2009 #

rowing machine 13:04 [3] 3.0 km (4:21 / km)

Wednesday May 6, 2009 #

orienteering 58:14 [4] *** 6.3 km (9:15 / km) +160m 8:12 / km
spiked:12/14c shoes: Vintage VJ

Fritz Club Champs course, Houghtons Pond.
Splits:
458, 752,411,357,145,304,748,133,318,544,416,831,115.

PR 52:38 (1999), 53:08 (1995)
So not too bad. Was I this wasted afterwards though?

rowing machine 12:54 [3] 3.0 km (4:18 / km)
slept:7.5 weight:145lbs

trail running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)

Tuesday May 5, 2009 #

rowing machine 20:00 [3] 4.62 km (4:20 / km)
slept:7.0

orienteering 50:00 [4] *** 6.0 km (8:20 / km)
32c shoes: Vintage VJ

Peters Hill sprint by CSU.
Course forward for time, then backwards for the heck of it.

trail running hills 2:00 [4] 0.3 km (6:40 / km) +42m 3:55 / km

Then a run up Peters Hill with Sam and Ross.

Monday May 4, 2009 #

paved running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Asics 2110

Run home after picking up and dropping off Sam from rail stop.
Paved roads part.

trail running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Asics 2110

Decided to not run on the road all the way home, so cut west to Cutler Park and south to Dedham.

Sunday May 3, 2009 #

Event: Seven Sisters Trail Race
 

Road bike 1:35:00 [3] 24.1 mi (3:57 / mi)
shoes: Austro-Daimler Vent Noir

1st ride with Jude and Hill

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