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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 14, 2011:

activity # timemileskm+m
  orienteering3 2:56:28 12.05(14:39) 19.39(9:06) 42812c
  Road bike2 2:14:34 31.91(4:13) 51.36(2:37) 163
  paved running2 1:13:00 7.0(10:26) 11.27(6:29)
  rowing machine3 38:00
  Total10 7:02:02 50.96 82.01 59112c
  [1-5]10 6:54:19
averages - weight:143lbs

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Monday Nov 14, 2011 #

8 AM

rowing machine (w/weights, abs,stretch, t) 18:00 [1]

12 PM

Road bike 1:07:34 intensity: (7:29 @0) + (17:28 @1) + (35:40 @2) + (4:29 @3) + (1:20 @4) + (1:08 @5) 16.91 mi (4:00 / mi) +163m 3:53 / mi
ahr:107 max:192 shoes: Ross Signature 290S

Errands

Sunday Nov 13, 2011 #

Event: NEOC: Prospect Hill
 
9 AM

orienteering race 45:08 intensity: (14 @0) + (2 @1) + (3:04 @2) + (24:52 @3) + (16:56 @4) 5.63 km (8:01 / km) +211m 6:45 / km
ahr:142 max:162 shoes: VJ Falcon


Green - Splits

Saturday Nov 12, 2011 #

Event: NEOC: Breakheart
 
Event: Ward Pound Ridge Reservation (HVO)
 
11 AM

orienteering race 1:14:20 [3] 5.44 mi (13:40 / mi) +217m 12:09 / mi
shoes: VJ Falcon

Was hoping to get under 67 minutes, but mind did some flip flop on the way to 6. Got 3/4 way there and then looked at map and realized I had been aiming for the next control after 6 (ie 7), then on the way to "6", I looked again and realized i was now running to 7...ARggh! So then around past 7, and into 6 from the back, at least I bypassed the green, 2 minutes down there....
Legs getting tired after 1 hour, not in shape for this long a course.

Red - Splits

Friday Nov 11, 2011 #

12 PM

paved running 48:00 [1] 4.0 mi (12:00 / mi)
weight:143lbs shoes: Asics 1140

Run with Jude. Way too nice for this time of year, 50F scuttling clouds, sunny.

Thursday Nov 10, 2011 #

7 AM

paved running 25:00 [1] 3.0 mi (8:20 / mi)
shoes: Asics 1140

Morning run with Jude.

Wednesday Nov 9, 2011 #

7 AM

rowing machine 10:00 [1]
weight:143lbs

1 PM

orienteering 57:00 [3] *** 5.0 km (11:24 / km)
12c shoes: VJ Falcon

Controls 9-15 and then 4 to 8 of Ian's latest course rendition.
He changed it again before I even started..............

Tuesday Nov 8, 2011 #

8 AM

rowing machine 10:00 [1]

12 PM

Road bike 1:07:00 [3] 15.0 mi (4:28 / mi)
shoes: Ross Signature 290S

Errand to Newton and then over to Trader Joe's.
Not feeling too spiffy, low blood sugar most of the day. Ate 2 ham and cheese sandwiches for lunch, then a pear, some crackers, finally felt good around 7pm.

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