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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 3, 2010:

activity # timemileskm+m
  orienteering4 3:47:18 11.5(19:46) 18.5(12:17)12c
  paved running5 3:22:55 19.5(10:24) 31.38(6:28) 240
  trail running2 1:35:00 2.0 3.22
  rowing machine4 40:00
  track running1 14:31 2.24(6:29) 3.6(4:02)
  heelextensions/lifts4 5:30
  Total15 9:45:14 35.23 56.7 24012c
  [1-5]14 9:39:44
averages - sleep:11.3 rhr:41 weight:145lbs

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Saturday Apr 3, 2010 #

10 AM

trail running warm up/down 40:00 [2] 2.0 mi (20:00 / mi)
shoes: VJHiTop

To/from S/F of control picking course.
11 AM

orienteering 1:00:00 [3] 5.3 km (11:19 / km)
shoes: VJHiTop

Control picking course at Pawtuckaway with CSU.
So much more fun when you know where you are, and the control is right where you expect it. Had one where I somehow got too far north just being on rough compass and had to relocate 100m to the south.
Time approximate, watch reset somewhere along the way.
Great course, but the woods have had some heavy downfall in the last couple of storms.
2 PM

orienteering 1:37:00 [2] *** 5.0 km (19:24 / km)
12c shoes: VJ Falcon

Pre planned legs with Alex, but I'm afraid I couldn't keep my end of the deal for comparison purposes. After #2 my legs just wouldn't run anymore. With some hits of Performance I recovered enough to walk to #12, then walked in.
Refreshing stream head dunk was nice, but not enough to convince me to do 13-19.

Friday Apr 2, 2010 #

11 AM

paved running warm up/down 37:00 [2] 2.5 mi (14:48 / mi)
shoes: Brooks OC

To/from DHS track.

track running intervals 14:31 [5] 3.6 km (4:02 / km)
shoes: Brooks OC

3x1200@I pace.
4:54,4:50,4:47.

Thursday Apr 1, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:44

4 PM

paved running 48:38 [3] 5.0 mi (9:44 / mi)

Wednesday Mar 31, 2010 #

7 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

rowing machine 10:00 [3]
rhr:37 slept:7.5 weight:145lbs

Low RHR will probably get me flagged at my upcoming yearly physical...
4 PM

paved running hills 10:45 [5] 1.5 mi (7:10 / mi) +240m 4:47 / mi
shoes: Brooks OC

12 x 200m. on Blue Hill Observatory access road with Sam.
Steady times for the first 6 then goal was to go faster for the last 6.
Rockhouse map.
56,56,56,56,56,56,54,52,52,52,51,48.

trail running warm up/down 55:00 [2]
shoes: Brooks OC

Slow going as a lot of puddle engineering had to be done.

Tuesday Mar 30, 2010 #

9 AM

heelextensions/lifts 1:30 [0]
slept:7.75

45 singles
45 doubles

rowing machine 10:00 [3]
slept:7.75

4 PM

paved running 1:14:00 [3] 7.0 mi (10:34 / mi)
shoes: Asics 1140

heelextensions/lifts 1:00 [0]

30 singles
30 doubles

Monday Mar 29, 2010 #

8 AM

rowing machine 10:00 [3]
slept:11.0

9 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles
5 PM

paved running 32:32 [3] 3.5 mi (9:18 / mi)
shoes: Asics 1140

Sunday Mar 28, 2010 #

10 AM

orienteering intervals 47:28 [4] 5.2 km (9:08 / km)
shoes: VJ Falcon

Danish training course.
2 PM

orienteering race 22:50 [4] 3.0 km (7:37 / km)
shoes: VJ Falcon

Jr camp sprint.

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