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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 18, 2009:

activity # timemileskm+m
  paved running4 3:33:51 23.17(9:14) 37.28(5:44) 240
  orienteering3 2:24:00 8.36(17:14) 13.45(10:42)41 /57c71%
  rowing machine5 1:05:41 9.48(6:56) 15.25(4:18)
  trail running2 37:00 3.5(10:34) 5.63(6:34)
  Total7 7:40:32 44.5(10:21) 71.61(6:26) 24041 /57c71%
averages - sleep:8 rhr:44 weight:149lbs

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SuMoTuWeThFrSa

Saturday Apr 18, 2009 #

orienteering race 31:00 [3] *** 3.25 km (9:32 / km)
spiked:11/12c shoes: VJ Falcon

West Point middle

orienteering 25:00 [3] *** 2.5 km (10:00 / km)
spiked:18/20c shoes: VJ Falcon

WPt Sprint. Getting to 4 before 3, not good.

Sprint: Red Blue - Splits

Middle: Green Y - Splits

Friday Apr 17, 2009 #

rowing machine 20:00 [3] 4.6 km (4:21 / km)
slept:8.0

paved running 42:30 [1] 3.0 mi (14:10 / mi)

with Jude

Thursday Apr 16, 2009 #

Note

Wrentham mapping. One or 2 insects was total of creatures seen.

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:44

Wednesday Apr 15, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)

paved running warm up/down 18:00 [2] 1.5 mi (12:00 / mi)
shoes: Brooks OC

Over to Stoney Lea and back with Sam.

paved running 14:21 [5] 3.5 km (4:06 / km)
ahr:148 max:155 shoes: Brooks OC

3 x 1160m or so around Stoney Lea.

Tuesday Apr 14, 2009 #

rowing machine 12:48 [3] 3.0 km (4:16 / km)
weight:149lbs

trail running warm up/down 32:00 [2] 3.0 mi (10:40 / mi)
shoes: Brooks OC

paved running 11:00 [5] 2.4 km (4:35 / km) +240m 3:03 / km
shoes: Brooks OC

Observatory access road.
12x200 with Sam.
56,57,57,56,54,56,56,56,56,55,54.

orienteering race 26:00 [3] 2.8 km (9:17 / km)
spiked:12/13c shoes: VJ Falcon

Hammond Pond. Distance and time approximate.
Some nice control placements by Alex.

Advanced Course - Splits

Monday Apr 13, 2009 #

trail running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

To the start triangle and back

orienteering 1:02:00 [3] *** 4.9 km (12:39 / km)
12c shoes: VJ Falcon

Training at Rocky Woods on a course from 1989 with Sam.

rowing machine 12:53 [3] 3.0 km (4:18 / km)
rhr:43

Sunday Apr 12, 2009 #

paved running long 2:08:00 [3] 15.0 mi (8:32 / mi)
shoes: Asics 2110

With Sam and Hill in the hills of Wantage, NJ.
No cows outside at the Beemer Farms, but we disturbed some turkey vultures feasting on a dead? in the road.

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