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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 31, 2008:

activity # timemileskm+m
  orienteering2 2:18:11 7.89(17:31) 12.7(10:53) 50024 /33c72%
  Road bike2 2:16:00 35.3(3:51) 56.81(2:24)
  paved running2 1:23:42 8.0(10:28) 12.88(6:30) 500
  rowing machine3 30:00 4.35(6:54) 7.0(4:17)
  trail running1 15:00 1.5(10:00) 2.41(6:13)
  track running1 7:16 1.25(5:49) 2.01(3:37)
  Total6 6:50:09 58.29(7:02) 93.81(4:22) 100024 /33c72%
averages - sleep:8 rhr:45

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SuMoTuWeThFrSa

Saturday May 31, 2008 #

paved running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Asics 2110

To/ from DHS track with Ross and Sam.

track running 7:16 [5] 1.25 mi (5:49 / mi)
shoes: Asics 2110

5 x 400m. With Sam and Ross....well I started with them each time, finished a bit back each time. Ditched the last one as my right achilles was hurting during #4.
88.3, 87.3, 85.6, 88.3, 87.3

Thursday May 29, 2008 #

trail running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics 2110

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:48 slept:8.0

HR strangely high this morning

paved running 32:47 [5] 3.0 mi (10:56 / mi) +500m 7:12 / mi
shoes: Asics 2110

4 x UP Big Blue Access road with Sam.
7:56, 8:10, 8:05, 8:30
The hardest workout I have ever done on this road. Several years ago I did 3x. Fastest time is about 7:20 back then.

paved running 30:55 [3] 3.0 mi (10:18 / mi)
shoes: Asics 2110

4x DOWN Big Blue. This was as tough on the quads.

Wednesday May 28, 2008 #

Road bike 44:00 [3] 11.0 mi (4:00 / mi)
shoes: Ross Signature 290S

Grocery run to Trader Joe's.

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:39

Tuesday May 27, 2008 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:48

Road bike 1:32:00 [3] 24.3 mi (3:47 / mi)
shoes: Austro-Daimler Vent Noir

Afternoon ride with Sam. Getting summery, 82F and humid.

Monday May 26, 2008 #

orienteering race 1:35:00 [3] *** 8.4 km (11:19 / km) +355m 9:20 / km
spiked:12/19c shoes: VJ Falcon

Was hoping to do better, as the woods looked open and I felt fit for a long run, but the stony ground was too much for my ankles. Slipping and off balance much of the time.
A shot of GU (thanks to Kenny Jr.) and less rocky ground, picked me up for the last third.

Red X Long - Splits

Sunday May 25, 2008 #

orienteering race 43:11 [3] *** 4.3 km (10:03 / km) +145m 8:36 / km
spiked:12/14c shoes: VJ Falcon

A course which suited my compass and pace. Was careful the whole way and only ran hard into the last control and the chute.

RedX Middle - Splits

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