Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jun 20, 2009:

activity

time

miles

orienteering

2:25:00

6.21

(23:20)

10.0

(14:30)

20c

trail running

1:22:00

7.5

(10:56)

12.07

(6:48)

rowing machine

40:00

5.83

(6:52)

9.38

(4:16)

paved running

25:00

2.0

(12:30)

3.22

(7:46)

track running

14:31

2.24

(6:29)

3.6

(4:02)

Total

5:06:31

23.78

(12:53)

38.27

(8:01)

20c

averages - rhr:36

1:40

0:00

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Saturday Jun 20, 2009 #

Event: NEOC: Forest Park Sprints and Picnic

orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Sprints at Forest Park.

rowing machine 10:00 [3] 2.27 km (4:24 / km)

Friday Jun 19, 2009 #

track running 14:31 [5] 3.6 km (4:02 / km)
shoes: Brooks OC

DHS track.
3x1200 , 2x200
4:51,4:50,4:49, 41,43.
R hamstring getting sore so only 2 200's.

paved running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Brooks OC

Wednesday Jun 17, 2009 #

Note

Mapping Wrentham

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:36

trail running 10:00 [1] 1.0 mi (10:00 / mi)

In Lost Pond with Sam, with the new basemap .

Tuesday Jun 16, 2009 #

trail running tempo 35:00 [4] * 3.5 mi (10:00 / mi)
ahr:144 max:148

Legs still tired from Saturday, so this was harder than it should have been

trail running warm up/down 22:00 [2] 2.0 mi (11:00 / mi)

Before and after and a break in the middle of the tempo run.

rowing machine 10:00 [3] 2.3 km (4:21 / km)

Monday Jun 15, 2009 #

trail running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

With Sam to the start of the training course

orienteering 1:25:00 [1] *** 4.0 km (21:15 / km)
20c

Map memory and no compass on a training course at HPond. Trading off legs with Sam.

Sunday Jun 14, 2009 #

rowing machine 10:00 [3] 2.5 km (4:00 / km)

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