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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 24, 2010:

activity # timemileskm+m
  paved running4 3:12:28 6.94 11.17 300
  orienteering1 2:28:00 6.84(21:39) 11.0(13:27) 650
  rowing machine5 50:00
  Road bike1 44:00 10.0(4:24) 16.09(2:44)
  heelextensions/lifts6 17:00
  trail running1 16:00 1.5(10:40) 2.41(6:38)
  Total10 7:47:28 25.28 40.68 950
  [1-5]10 7:30:28
averages - sleep:8.3 rhr:41 weight:145lbs

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TuWeThFrSaSuMo

Monday May 24, 2010 #

9 AM

heelextensions/lifts 3:00 [0]

rowing machine 10:00 [3]
rhr:43 slept:8.0

3 PM

Road bike 44:00 [3] 10.0 mi (4:24 / mi)
shoes: Ross Signature 290S

Grocery run, Trader Joe's.

Sunday May 23, 2010 #

10 AM

paved running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
shoes: VJHiTop

To the start.

orienteering race 2:28:00 [3] 11.0 km (13:27 / km) +650m 10:23 / km
shoes: VJHiTop

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.

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