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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 5, 2009:

activity # timemileskm+m
  Road bike3 2:31:30 38.1(3:59) 61.32(2:28)
  trail running2 2:30:32 14.1(10:41) 22.69(6:38) 30
  paved running2 2:06:00 11.5(10:57) 18.51(6:48)
  orienteering1 1:42:25 7.46(13:44) 12.0(8:32)
  rowing machine3 28:00
  Total6 9:18:27 71.16 114.52 30
averages - sleep:7.4 rhr:43 weight:147lbs

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Saturday Sep 5, 2009 #

orienteering 1:42:25 [3] *** 12.0 km (8:32 / km)
shoes: Vintage VJ

B,R,G '91 relay courses at Houghtons Pond.
Blue, 4.8K=39:22
756,521,115,312,620,245,233,312,330,201,117.
Red, 3.9K=34:27
2319 330,400,213,124.
Green, 3.3K=28:36
751, 341,407,216,328,341,212,120.

Friday Sep 4, 2009 #

Note

Mapping Wrentham, 3 hours.

Thursday Sep 3, 2009 #

paved running 36:00 [2] 3.0 mi (12:00 / mi)
rhr:43 slept:7.8 weight:147lbs shoes: Asics 2110

Morning run with Jude

trail running 30:32 [3] 3.5 mi (8:43 / mi) +30m 8:30 / mi
ahr:151 max:154 shoes: Asics 2110

Two laps of the Wilson Mt trail at T pace

paved running 40:00 [3] 3.5 mi (11:26 / mi)
shoes: Asics 2110

To from, jog between Wilson Mt trails.

Note

Mapping Wrentham, 3 hours.

Wednesday Sep 2, 2009 #

Road bike 42:00 [3] 9.0 mi (4:40 / mi)
shoes: Ross Signature 290S

To FSGB via Parker Hill.

rowing machine 6:00 [3]

Tuesday Sep 1, 2009 #

rowing machine 11:00 [3]

paved running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics 2110

To Home Depot and return.

Road bike 45:00 [3] 11.0 mi (4:05 / mi)
shoes: Ross Signature 290S

Bike to Vollante Farm to get some tomatoes.

Monday Aug 31, 2009 #

rowing machine 11:00 [3]
slept:7.0

Road bike 1:04:30 [3] 18.1 mi (3:34 / mi)
shoes: Austro-Daimler Vent Noir

Quick ride to Dover and return.

Sunday Aug 30, 2009 #

trail running 2:00:00 [3] 10.6 mi (11:19 / mi)
shoes: New Balance Trail

Blue Hills with Sam and Ross.

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