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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Apr 29, 2010:

activity # timemileskm+m
  paved running4 2:16:45 12.17 19.59
  trail running3 1:53:25 11.0(10:19) 17.7(6:24)
  rowing machine5 50:00
  orienteering1 25:07 1.86(13:28) 3.0(8:22)15 /17c88%
  heelextensions/lifts6 17:30
  Total10 5:42:47 25.04 40.315 /17c88%
  [1-5]10 5:25:17
averages - sleep:7.7 rhr:45 weight:144lbs

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FrSaSuMoTuWeTh

Thursday Apr 29, 2010 #

Event: CSU Park-O: Cat Rock
 
8 AM

heelextensions/lifts 3:00 [0]

45 and 45

rowing machine 10:00 [3]

6 PM

paved running warm up/down 10:00 [2]
shoes: VJ Falcon

orienteering race 25:07 [3] *** 3.0 km (8:22 / km)
spiked:15/17c shoes: VJ Falcon


Park-O - Splits

Wednesday Apr 28, 2010 #

8 AM

heelextensions/lifts 3:00 [0]

45 and 45.
C • RV 1

rowing machine 10:00 [3]
(injured)

4 PM

trail running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Asics 1140

Wilson Mt trails

paved running long 43:00 [3] 4.0 mi (10:45 / mi)
shoes: Asics 1140

Highland and Westfield sts with Sam.

paved running tempo 15:45 [3] 3.5 km (4:30 / km)
shoes: Asics 1140

5:10, 5:13, 5:22 at T pace around Stoney Lea.

heelextensions/lifts 2:30 [0]

30 and 30

Tuesday Apr 27, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:43 slept:7.5 weight:144lbs

heelextensions/lifts 3:00 [0]

45 singles, 45 doubles
4 PM

paved running 36:00 [3] 3.5 mi (10:17 / mi)
shoes: Asics 1140

To/from Wilson Mt trail with Sam.

trail running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Asics 1140

Wilson Mt trail.

Monday Apr 26, 2010 #

8 AM

rowing machine 10:00 [3]
slept:7.5

heelextensions/lifts 3:00 [0]

45 doubles, 45 singles
2 PM

paved running 32:00 [2] 2.5 mi (12:48 / mi)
shoes: Asics 1140

Running errands.
4 PM

trail running 1:05:25 [4] 6.0 mi (10:54 / mi)
shoes: Adidas trail trainers

Skyline course 1
30:07 split.

Sunday Apr 25, 2010 #

Event: James Joyce Ramble
 

Note

Another weekend in Wantage. Didn't get a run in, but the house is nearly empty and the dumpster is full, so time to get the realtor moving.

Friday Apr 23, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:46 slept:8.0

heelextensions/lifts 3:00 [0]

45,45

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