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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 4, 2009:

activity # timemileskm+m
  paved running3 1:59:51 12.23(9:48) 19.69(6:05) 275
  trail running2 1:38:13 9.5(10:20) 15.29(6:25)
  rowing machine4 59:30 8.47(7:02) 13.63(4:22)
  orienteering1 48:56 3.23(15:09) 5.2(9:25)22 /26c84%
  track running1 10:08 1.5(6:45) 2.41(4:12)
  Total6 5:36:38 34.93(9:38) 56.22(5:59) 27522 /26c84%
averages - sleep:7.5 rhr:78 weight:149.5lbs

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Saturday Apr 4, 2009 #

orienteering race 19:41 [3] *** 2.0 km (9:51 / km)
spiked:13/16c shoes: VJ Falcon

Sprint 1 at Needham

orienteering 29:15 [3] *** 3.2 km (9:08 / km)
spiked:9/10c shoes: VJ Falcon

Sprint 2 at Needham

Sprint 1 - Splits

Sprint 2 - Splits

Friday Apr 3, 2009 #

paved running 38:00 [2] 3.75 mi (10:08 / mi)
shoes: Brooks OC

To/from NU track

track running intervals 10:08 [5] 1.5 mi (6:45 / mi)
shoes: Brooks OC

2 x 1200m at I pace. 5:09, 4:59.
At NU track with Sam. A great pair of runs. I really am a track junky. Nothing makes me feel better than some hard runs on a great track, and the NU track is one of the best. Nice surface, nice setting, quiet, we had it all to ourselves.
Misty rain, raining harder on the way home, but we beat the front to back door.

rowing machine 13:50 [3] 3.0 km (4:37 / km)
rhr:45 weight:149lbs

Thursday Apr 2, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
slept:7.0

Wednesday Apr 1, 2009 #

trail running warm up/down 27:00 [2] 2.5 mi (10:48 / mi)

Around trails at Houghtons Pond with Sam.

trail running 26:13 [4] 3.0 mi (8:44 / mi)
rhr:146

Laps around Pond at T pace (142-151 for me today) 8:42,8:48,8:43.
About 1600m around Pond going to 3 different control locations 2 areas, from 91 NE Relays.
Hard because legs are tired from yesterday.

rowing machine 12:50 [3] 3.0 km (4:17 / km)

Tuesday Mar 31, 2009 #

rowing machine 12:50 [3] 3.0 km (4:17 / km)
rhr:44 slept:8.0 weight:150lbs

trail running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Brooks OC

paved running 10:21 [5] 2.4 km (4:19 / km) +240m 2:52 / km
shoes: Brooks OC

Blue Hill Access road, 12x. With Sam.
53,51,54,51,53,52,52,52,52,52,50,49.

paved running 16:00 [1] 2.4 km (6:40 / km)
shoes: Brooks OC

Back down between.

Sunday Mar 29, 2009 #

paved running 48:00 [2] 4.5 mi (10:40 / mi)
shoes: Asics 2110

With Jude and Hill.

paved running 7:30 [5] 1.0 mi (7:30 / mi) +35m 6:46 / mi
shoes: Asics 2110

Westfield mile

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