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Training Log Archive: coach

In the 7 days ending Nov 13, 2010:

activity # timemileskm+m
  orienteering2 2:42:11 8.89(18:15) 14.3(11:20)16 /17c94%
  trail running2 1:57:00 10.75(10:53) 17.3(6:46)
  paved running4 1:53:00 10.5 16.9
  rowing machine3 45:00
  NordicTrak3 17:00
  Exercises3 13:00 0.47(27:54) 0.75(17:20)
  heelextensions/lifts3 7:00
  Total9 7:54:11 30.6 49.2516 /17c94%
  [1-5]9 7:47:11
averages - sleep:6.3 rhr:38

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SuMoTuWeThFrSa

Saturday Nov 13, 2010 #

Event: CSU meet at Rocky Woods
 
11 AM

orienteering race 1:07:00 [3] 5.8 km (11:33 / km)
shoes: Vintage VJ


Red - Splits

Friday Nov 12, 2010 #

4 PM

trail running 17:00 [3] 1.75 mi (9:43 / mi)
shoes: Asics 1140

A loop in Wilson Mt, all the way to the top!

paved running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 1140

To/from Wilson Mt with Sam.

Exercises 5:00 [3] 0.3 km (16:40 / km)
shoes: Asics 1140

Drills.

heelextensions/lifts 2:00 [0]

60 doubles

NordicTrak 6:00 [3]

Thursday Nov 11, 2010 #

10 AM

trail running 1:40:00 [2] 9.0 mi (11:07 / mi)
shoes: Asics 1140

Lincoln Station, Mt Misery into Wayland (off course) Drumlin Farm with Sam.

Wednesday Nov 10, 2010 #

7 AM

heelextensions/lifts 3:00 [0]

60 doubles, 30 singles

rowing machine 15:00 [3]
rhr:38 slept:6.5

4 PM

paved running 48:00 [3] 5.0 mi (9:36 / mi)
shoes: Asics 1140

Westfield, Meadowbrook with Sam

Exercises 4:00 [3] 0.25 km (16:00 / km)

Butt kicks, high knees, grapevines, backwards, lunges.

NordicTrak 6:00 [3]

Tuesday Nov 9, 2010 #

8 AM

rowing machine 15:00 [3]
slept:6.0

heelextensions/lifts 2:00 [0]

65 doubles
4 PM

paved running 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Asics 1140

NordicTrak 5:00 [2]

Exercises (track drills) 4:00 [2] 0.2 km (20:00 / km)
shoes: Asics 1140

Monday Nov 8, 2010 #

8 AM

rowing machine 15:00 [3]

Sunday Nov 7, 2010 #

9 AM

paved running warm up/down 5:00 [1]

Jogging back and forth while waiting for the bus, trying to keep warm.

orienteering race 1:35:11 [3] *** 8.5 km (11:12 / km)
spiked:16/17c shoes: VJ Twister spike

A good effort, with a decent result. Had been shooting for 1.5 hours, under 85 minutes would have been great. Was done in by a poor route choice to 14, at times I was on my hands and knees under the laurel, so lost about 5 minutes there.
Just about the right effort throughout, but the stoney ground is getting slower.

Red Long - Splits

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