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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 24, 2009:

activity # timemileskm+m
  orienteering3 2:43:30 8.82(18:32) 14.2(11:31)11 /17c64%
  paved running1 1:07:00 6.5(10:18) 10.46(6:24)
  trail running2 38:00 4.0(9:30) 6.44(5:54)
  rowing machine1 12:00
  Total4 4:40:30 19.32 31.111 /17c64%
averages - sleep:6.5 rhr:45 weight:144lbs

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Saturday Oct 24, 2009 #

trail running warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
shoes: VJ Twister spike

Around the parking lot a few times.

orienteering race 59:30 [3] ***** 5.2 km (11:27 / km)
spiked:11/13c shoes: VJ Twister spike

Green course

Friday Oct 23, 2009 #


At the fine house which Rick Armstrong rented we had a great time.

and getting the competitive juice warmed up.

orienteering 59:00 [3] 5.0 km (11:48 / km)
shoes: VJ Twister spike

Training at . A bit rainy at the start but had stopped by the finish, but it picked up around 3:15pm.
Practiced being consistent and constantly reading the map.

Thursday Oct 22, 2009 #


Travel Day. Arriving in Chicago after a 3 hour delay because some yo-yo was remotely operating some locomotives and drove them off the track on the bridge which everyone uses to enter Union Station.


Then we picked up a shiny red KIA......reminded me of my 70's Datsun..


That evening had a really fine meal at 52 Stafford in downtown Plymouth.

Wednesday Oct 21, 2009 #

rowing machine 12:00 [3]

paved running 37:00 [1] 3.0 mi (12:20 / mi)
shoes: Asics 2110

Morning run with Jude.

paved running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Asics 2110

Getting going and back down Westfield St and Lowder.

trail running 32:00 [3] 3.5 mi (9:09 / mi)
shoes: Asics 2110

Wilson Mt and Woods trails.

Tuesday Oct 20, 2009 #


Two days off and 42 hours of a liquid only diet.
Getting in shape for running in and out of those depressions.

Sunday Oct 18, 2009 #

orienteering 45:00 [2] *** 4.0 km (11:15 / km)
4c rhr:45 slept:6.5 shoes: VJHiTop

WIth some time on my hands I decided to drive down to Wrentham to see if any help was needed. Perfect hypothermia conditions, mid 40's moderate rain, wind.
At 10am there were still some controls on Yellow and Orange which were yet to be hung, so I headed out. The first 3 went fast, they were on the part of the map I had fieldchecked, orange #5 was in the "south half" which some one else had done. It was an easy control between 2 trails, off a trail bend with a prominent boulder, but after a few minutes in the area it was obvious the rocky feature was not there.
Back to the trail, realizing the prominent boulder , was in fact one of two (one 2 meters the other 0.5? m.) mapped boulders, went in again and found the spot.
Coming out I checked out some nearby boulders, certainly were not mapped as I would have done it.
Back to the car, change clothes then home to warm up and head into watch the LW4x race at the Head of the Charles.

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