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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 11, 2009:

activity # timemileskm+m
  orienteering1 1:49:00 7.02(15:31) 11.3(9:39)25c
  trail running2 1:20:00 7.8(10:15) 12.55(6:22)
  paved running2 1:19:26 8.24(9:38) 13.26(5:59) 240
  rowing machine4 58:37 8.47(6:55) 13.63(4:18)
  Road bike1 48:00 10.0(4:48) 16.09(2:59)
  track running1 14:50 2.24(6:38) 3.6(4:07)
  Total6 6:29:53 43.77(8:54) 70.44(5:32) 24025c
averages - sleep:7 rhr:45 weight:149.5lbs

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Friday Apr 10, 2009 #

paved running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
shoes: Brooks OC

Over to NU track with Sam, but they've locked the gates again (dang lawyers). So went home, got in the car and drove to the DHS track.

paved running warm up/down 12:00 [2] 1.25 mi (9:36 / mi)
shoes: Brooks OC

On the DHS track.

track running 14:50 [5] 3.6 km (4:07 / km)
shoes: Brooks OC

I pace--- 3 x 1200m on DHS track with Sam ahead. HR 151-155.
4:58- 3:14 .
4:56- 1:35,1:39,1:42.
4:56- 1:35,1:39,1:42.
4-5 minutes rest.

Thursday Apr 9, 2009 #

rowing machine 12:54 [3] 3.0 km (4:18 / km)
rhr:44 weight:150lbs

Note

Mapping at Wrentham. 4 hours, no living creatures sighted.

Wednesday Apr 8, 2009 #

rowing machine 12:55 [3] 3.0 km (4:18 / km)
rhr:45 slept:7.0

trail running warm up/down 15:00 [2] 1.3 mi (11:32 / mi)

Powissett Peak (Noanet Woodlands section) with Sam

trail running 30:00 [4] 3.5 mi (8:34 / mi)
ahr:141 max:146

Then 30 minutes at T pace, but could not really hold it much of the time.

Road bike 48:00 [3] 10.0 mi (4:48 / mi)
shoes: Ross Signature 290S

Ride to the boathouse to pick up Hill's car.

Mile run with splits - Splits

Tuesday Apr 7, 2009 #

rowing machine 12:48 [3] 3.0 km (4:16 / km)

trail running warm up/down 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Brooks OC

At the Blue Hills with Sam and Alex.

paved running 17:00 [1] 1.5 mi (11:20 / mi)
shoes: Brooks OC

Jog back down.

paved running 10:26 [5] 2.4 km (4:21 / km) +240m 2:54 / km
shoes: Brooks OC

12x 200m. with Sam and Alex up Observatory Service Road (aka Blue Hill access road). But OSrd. is the name on the sign, sounds better I think.
50,52,53,53,53,53,54,53,52,53,51,50.

Monday Apr 6, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
weight:149lbs

Sunday Apr 5, 2009 #

orienteering race 1:02:00 [3] *** 6.4 km (9:41 / km)
14c shoes: VJ Falcon

Red at Estabrook Woods.

orienteering 47:00 [3] *** 4.9 km (9:36 / km)
11c shoes: VJ Falcon

Green at Estabrook.

Red - Splits

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