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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 12, 2009:

activity # timemileskm+m
  orienteering5 5:26:57 16.19(20:12) 26.05(12:33) 16017 /68c25%
  paved running2 44:22 5.42(8:11) 8.72(5:05)
  rowing machine4 43:52 6.21(7:04) 10.0(4:23)
  trail running1 8:00 1.0(8:00) 1.61(4:58)
  Total6 7:03:11 28.82(14:41) 46.38(9:07) 16017 /68c25%
averages - sleep:7.7 weight:145lbs

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WeThFrSaSuMoTu

Tuesday May 12, 2009 #

rowing machine 5:00 [3] 1.0 km (5:00 / km)
slept:7.5

Got to fix the ERG.

orienteering race 31:05 [3] *** 3.0 km (10:22 / km)
11c shoes: VJ Falcon

paved running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Brooks OC

paved running 20:22 [4] 4.7 km (4:20 / km)
shoes: Brooks OC

4x1170m around Stoney Lea. Letchworth map
T pace. 5:05,4:59,5:12,5:06.

Franklin Park - Advanced Course - Splits

Monday May 11, 2009 #

orienteering 1:00:00 [1] 3.0 km (20:00 / km)
shoes: Vintage VJ

Training on Training one course with Sam and Sam. Map memory or compass only

Sunday May 10, 2009 #

Event: Billygoat
 

orienteering 2:28:00 [2] *** 10.5 km (14:06 / km)
spiked:5/23c shoes: VJ Falcon

Nice jog and hike around Nottingcook Forest. Couldn't read map or compass/
So the 2 cups of coffee before the start has been nixed from the race plans.

Friday May 8, 2009 #

orienteering 29:38 [3] *** 3.25 km (9:07 / km)
20c slept:8.0 weight:145lbs shoes: Vintage VJ

Run with Sam at Hammond Pond. 2002 CSU Park-O

rowing machine 12:54 [3] 3.0 km (4:18 / km)
weight:145lbs

paved running warm up/down 4:00 [1] 0.5 mi (8:00 / mi)
shoes: Vintage VJ

Thursday May 7, 2009 #

rowing machine 13:04 [3] 3.0 km (4:21 / km)

Wednesday May 6, 2009 #

orienteering 58:14 [4] *** 6.3 km (9:15 / km) +160m 8:12 / km
spiked:12/14c shoes: Vintage VJ

Fritz Club Champs course, Houghtons Pond.
Splits:
458, 752,411,357,145,304,748,133,318,544,416,831,115.

PR 52:38 (1999), 53:08 (1995)
So not too bad. Was I this wasted afterwards though?

rowing machine 12:54 [3] 3.0 km (4:18 / km)
slept:7.5 weight:145lbs

trail running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)

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