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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 22, 2010:

activity # timemileskm+m
  paved running4 3:39:58 9.94 16.0 300
  orienteering1 1:33:40 5.03(18:37) 8.1(11:34) 34015 /17c88%
  rowing machine4 40:00
  trail running2 31:00 2.5(12:24) 4.02(7:42)
  heelextensions/lifts6 16:00
  Total10 6:40:38 17.47 28.12 64015 /17c88%
  [1-5]10 6:26:38
averages - sleep:8.5 rhr:40 weight:145lbs

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Saturday May 22, 2010 #

Event: Northfield Mt. Trail Race
 

Friday May 21, 2010 #

9 AM

rowing machine 10:00 [3]
rhr:42 weight:145lbs

heelextensions/lifts 3:00 [0]

45 and 45
4 PM

paved running warm up/down 23:00 [2] 2.0 mi (11:30 / mi)
shoes: Asics 1140

Jog with Sam

paved running tempo 5:10 [4] 0.7 mi (7:23 / mi)
shoes: Asics 1140

One lap of Stoney Lea.

heelextensions/lifts 2:00 [0]

30 and 30

Thursday May 20, 2010 #

8 AM

heelextensions/lifts 3:00 [0]

45 singles, 45 doubles

rowing machine 10:00 [3]

4 PM

paved running long 2:03:00 intensity: (1:49:00 @3) + (14:00 @4)
shoes: Asics 1140

Newton Street O training with Sam. Brought along a half bottle of Popova powder. Nice taste. Feeling hot at times.
14 minutes at T pace at 1:24 of the run.

Wednesday May 19, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:38 slept:8.0

heelextensions/lifts 3:00 [0]

Tuesday May 18, 2010 #

9 AM

rowing machine 10:00 [3]
slept:9.0

heelextensions/lifts 3:00 [0]

45 singles, 45 doubles
4 PM

trail running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)
shoes: Brooks OC

paved running intervals 7:21 [5] 1.2 km (6:07 / km) +160m 3:40 / km
shoes: Brooks OC

8 x Blue Hill Obs. access road with Sam.
55,56,55,55,55,54,55,54.

paved running hills 7:57 [5] 1.2 km (6:37 / km) +140m 4:11 / km
shoes: Brooks OC

Blue Hill access road, gate to tower at top.

paved running warm up/down 14:00 [1] 1.75 mi (8:00 / mi)
shoes: Brooks OC

Recovery down.

Monday May 17, 2010 #

5 PM

heelextensions/lifts 2:00 [3]

30, 30

paved running 39:30 [2] 4.0 mi (9:53 / mi)
shoes: Asics 1140

Easy run with Sam recounting the weekend's runs.

Sunday May 16, 2010 #

11 AM

trail running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: VJHiTop

Jog to start, up and down trail keeping bugs at bay, some stretching.
12 PM

orienteering race (Classic) 1:33:40 [3] *** 8.1 km (11:34 / km) +340m 9:33 / km
spiked:15/17c shoes: VJHiTop

Last starter. Saw Nadim at first control, Phil at 4, and unfortunately Sergei at 7, took me awhile to get over that...
N of swamp and straight to 8, noting an unmapped stream along the way, beautiful running contouring into the control.
Saw Dean and Sam Reed at 10-14, then went way right, more beautiful running but maybe a bit too long to 15.
Could not make up mind on route to 16 so went straight into the green, but came out at bridge with Nadia.
Ran afap up hill. No real map reading, just afap after 16.
7 PM

Note

Not sure what it means, but at this evening's birthdays dinner, I had to finish Ross' pasta. Pretty sure that is the first time I have seen him not clean a plate, and those around him.

Red Long - Splits

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