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Training Log Archive: coach

In the 7 days ending May 21, 2008:

activity # timemileskm+m
  orienteering4 3:06:59 9.83(19:01) 15.82(11:49) 1554 /27c14%
  trail running2 1:43:16 10.8(9:34) 17.38(5:56)
  rowing machine5 49:00 7.02(6:59) 11.3(4:20)
  paved running1 34:00 3.5(9:43) 5.63(6:02)
  Total7 6:13:15 31.15(11:59) 50.13(7:27) 1554 /27c14%
averages - rhr:44 weight:145.5lbs

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ThFrSaSuMoTuWe

Wednesday May 21, 2008 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

orienteering 19:44 [3] 2.5 km (7:54 / km)
shoes: VJ Falcon

Sprint training with Sam and Hill at Prospect Hill Office Park. Course by Kenny circa 2003?

orienteering race 34:58 [3] *** 3.0 km (11:39 / km)
spiked:4/13c shoes: VJ Falcon

Had a tough time on the map. Legs were gone after #9. Even got caught outside the fence on the way to 10! Map always seems a bit off to me.
Time for a rest after a couple of hard days.
C • I was also outside the fenc... 2

Tuesday May 20, 2008 #

orienteering 57:05 [4] *** 5.82 km (9:48 / km) +155m 8:39 / km
14c shoes: Vintage VJ

Ran last Sunday's Red course, trying to get under 10m/km. Started with Sam, but never saw her after #1. Hard effort all the way except near the technical controls on the south side of Big Blue (10 & 11).

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:145lbs

Monday May 19, 2008 #

rowing machine 9:00 [3] 2.0 km (4:30 / km)
rhr:44

paved running 34:00 [2] 3.5 mi (9:43 / mi)
shoes: Asics 2110

To/from Wilson Mt. Had a hard time motivating out the door after work.

trail running 15:16 [3] 1.8 mi (8:29 / mi)
shoes: Asics 2110

One lap of Wilson Mt. trail. Feeling pretty slow, and the Achilles is hurting bad again....

Sunday May 18, 2008 #

orienteering 32:39 [2] *** 2.0 km (16:20 / km)
shoes: Vintage VJ

Picking up controls after the meet. Everyone liked the courses. There was some discussion on whether I had hung #234 in the correct re-entrant. A technical and not well mapped area. Hillary said it looked correct to her when she picked it up.

Red - Splits

Saturday May 17, 2008 #

orienteering 42:33 [2] 2.5 km (17:01 / km)
shoes: Vintage VJ

Hanging controls for tomorrow. Sam has designed some nice courses for the Blue Hill area.

Friday May 16, 2008 #

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

Thursday May 15, 2008 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:44 weight:146lbs

trail running 1:28:00 [3] 9.0 mi (9:47 / mi)
shoes: Adidas trail trainers

An extended skyline 1 run, I guess it's Skyline 4. Should have stuck with the 1 hour version. Never fails to remind me of how hard this trail is.
Sam pulled away in the last 20 minutes.

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