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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 8, 2010:

activity # timemileskm+m
  orienteering2 2:26:43 7.95(18:27) 12.8(11:28)33c
  rowing machine5 50:00
  paved running1 41:00 5.0(8:12) 8.05(5:06)
  trail running2 37:50 2.31 3.72 80
  heelextensions/lifts6 16:30
  Total9 4:52:03 15.26 24.57 8033c
  [1-5]9 4:38:33
averages - sleep:7 rhr:41

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Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE
 
9 AM

orienteering 31:43 [4] *** 3.2 km (9:55 / km)
11c shoes: VJ Twister spike

Tried to run it as a sprint intensity. Seemed to be too far left on some of the rough compass legs, but was always able to relocate quickly and get back to a line.
C • nice result 3

trail running warm up/down 10:00 [1]
shoes: VJ Twister spike

Jog to start and back and then running around at the start to stay warm and not think about the rain pouring down.

Green X Day 1: Middle - Splits

Friday May 7, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 & 45

Thursday May 6, 2010 #

8 AM

heelextensions/lifts 3:00 [3]

rowing machine 10:00 [3]

12 PM

paved running 41:00 intensity: (29:00 @3) + (12:00 @4) 5.0 mi (8:12 / mi)
shoes: Brooks OC

6x 2 minutes at about T pace with Huntington map.
Hard to get out on my own, but nice to be out in the middle of the day.

Wednesday May 5, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 and 45

Tuesday May 4, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:41 slept:7.0

heelextensions/lifts 3:00 [0]

45 and 45

Monday May 3, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 & 45
4 PM

heelextensions/lifts 1:30 [0]

30 & 30

trail running hills 2:50 [3] 0.5 km (5:40 / km) +80m 3:09 / km
shoes: Brooks OC

10 x grass hill at Skyline Park with Sam.

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

Sunday May 2, 2010 #

Event: Seven Sisters Trail Race
 
8 AM

orienteering race 1:55:00 [3] *** 9.6 km (11:59 / km)
22c shoes: VJHiTop


Blue Long Distance - Splits

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