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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 3, 2010:

activity # timemileskm+m
  orienteering4 3:17:44 11.87(16:40) 19.1(10:21)15 /67c22%
  paved running3 1:44:45 9.67 15.57
  trail running3 1:15:50 7.31(10:22) 11.77(6:27) 80
  rowing machine4 40:00
  heelextensions/lifts6 16:00
  Total11 7:14:19 28.85 46.44 8015 /67c22%
  [1-5]11 6:58:19
averages - sleep:7.5 rhr:43 weight:144lbs

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TuWeThFrSaSuMo

Monday May 3, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 & 45
4 PM

heelextensions/lifts 1:30 [0]

30 & 30

trail running hills 2:50 [3] 0.5 km (5:40 / km) +80m 3:09 / km
shoes: Brooks OC

10 x grass hill at Skyline Park with Sam.

trail running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Brooks OC

Sunday May 2, 2010 #

Event: Seven Sisters Trail Race
 
8 AM

orienteering race 1:55:00 [3] *** 9.6 km (11:59 / km)
22c shoes: VJHiTop


Blue Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010
 
9 AM

orienteering race 37:40 [3] *** 3.5 km (10:46 / km)
10c shoes: VJHiTop

2 PM

orienteering race (sprint) 19:57 [4] *** 3.0 km (6:39 / km)
18c shoes: VJ Falcon


Green Y Middle Distance - Splits

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.

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