Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 28 days ending Feb 28, 2009:

activity

time

miles

nordic skiing

14:05:10

82.65

(10:14)

133.01

(6:21)

paved running

11:13:19

66.42

(10:08)

106.9

(6:18)

rowing machine

4:22:39

37.95

(6:55)

61.07

(4:18)

ice skating

1:55:00

12.43

(9:15)

20.0

(5:45)

Total

31:36:08

199.45

(9:30)

320.98

(5:54)

averages - sleep:7.6 rhr:45 weight:151lbs

4:00

0:00

» now

Saturday Feb 28, 2009 #

paved running 1:44:00 [2] 11.0 mi (9:27 / mi)
shoes: Asics 2110

To Newton South H.S. track from Sam & Ross house (28 minutes) and then around South Newton and Cutler Park afterward (1:16).

paved running race 6:41 [5] 1.0 mi (6:41 / mi)
shoes: Asics 2110

1600m TT at track. 98,103,102,98.
Faster than I hoped for, but this used to be my T pace!

C • Time trialing... 1

Friday Feb 27, 2009 #

rowing machine 12:39 [3] 3.0 km (4:13 / km)
rhr:46 slept:7.0

paved running 38:00 [3] 4.0 mi (9:30 / mi)
shoes: Asics 2110

Run with Sam and Jude.
3x 30sec. uphill on Erin's Way. 9 minutes of sprint exercises (high knees, side and forward lunges, backwards, grapevines both sides.)

Thursday Feb 26, 2009 #

rowing machine 20:00 [3] 4.75 km (4:13 / km)
rhr:44 weight:150lbs

paved running 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Asics 2110

P.O. and water co.

Tuesday Feb 24, 2009 #

Event: The Attackpoint 1600m Time Trial Challenge

nordic skiing (skate) 1:45:00 [4] 21.0 km (5:00 / km)
shoes: Atomic RS8

With Rick along the Promenade de la Gatineau. Cold (-7C) but the snow was warmer which worked well with my warm wax.

- Splits

Monday Feb 23, 2009 #

ice skating 1:15:00 [3] 14.0 km (5:21 / km)

Rideau Canal marathon. Strong headwinds, 15F, sore feet. But I made it.

nordic skiing 2:45:00 [3] 20.0 km (8:15 / km)
shoes: Epoke 900

More of Gatineau. Perfect trails, but it was cold and the glide wax was too soft, so slow going at times.

Sunday Feb 22, 2009 #

nordic skiing 2:30:00 [3] 25.0 km (6:00 / km)
shoes: Epoke 900

Gatineau Park with Rick,Linda , Jude.
Fabulous snow and trails.

ice skating 40:00 [3] 6.0 km (6:40 / km)

Rideau Canal with Rick,Jude and Linda.
Nice night skate.

Friday Feb 20, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)

paved running 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Asics 2110

To Westfield St. with Jude and Sam, and down the hill twice.

paved running 16:50 [4] 2.0 mi (8:25 / mi) +70m 7:35 / mi
ahr:148 max:152 shoes: Asics 2110

Westfield Mile @T pace. 8:21,8:29

Thursday Feb 19, 2009 #

rowing machine 20:00 [3] 4.58 km (4:22 / km)
rhr:45 slept:8.0 weight:151lbs

Wednesday Feb 18, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:45

paved running 1:32:00 [2] 9.0 mi (10:13 / mi)
ahr:124 shoes: Asics 2110

Easy run with Sam in Newton. Probably half dirt and snow.

Tuesday Feb 17, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
rhr:45 slept:8.0 weight:149lbs

paved running 46:00 [2] 3.5 mi (13:09 / mi)
shoes: Adidas trail trainers

Blue Hills with Sam. Trails not quite ready for prime running. Many bare trail, but some with snow and ice still.

Monday Feb 16, 2009 #

nordic skiing (Skate) 1:40:00 [4] 30.0 km (3:20 / km)
slept:7.25 shoes: Atomic RS8

At Maple Corner Farm with Hillary.

C • Maple Corner 4

Sunday Feb 15, 2009 #

paved running 31:30 [3] 3.0 mi (10:30 / mi)
shoes: Asics 2110

Up Westfield to meet Jude and Hill

Friday Feb 13, 2009 #

paved running 31:30 [2] 3.5 mi (9:00 / mi)
shoes: Asics 2110

WIth Sam and some with Jude, Sandy Valley, Erin Way sprint up hill, Stoney Lea.

rowing machine 20:00 [3] 4.63 km (4:19 / km)
slept:7.25 weight:151lbs

Thursday Feb 12, 2009 #

rowing machine 20:00 [3] 4.62 km (4:20 / km)
rhr:45

Wednesday Feb 11, 2009 #

rowing machine 20:00 [3] 4.63 km (4:19 / km)
rhr:45 slept:7.5 weight:151lbs

paved running 13:00 [2] 1.5 mi (8:40 / mi)
shoes: Asics 2110

Over and back from Stoney Lea with Sam.

paved running 5:50 [4] 1.15 km (5:04 / km)
ahr:147 max:151 shoes: Asics 2110

Lap of Stoney Lea at T pace.

paved running 7:25 [2] 1.15 km (6:27 / km)
ahr:118 max:124 shoes: Asics 2110

A lap at E pace.

paved running 8:04 [2] 1.2 km (6:43 / km)
ahr:118 max:122 shoes: Asics 2110

A lap, adding extra to get 1200m.

Tuesday Feb 10, 2009 #

paved running 59:59 [3] 5.8 mi (10:21 / mi)
shoes: Asics 2110

Library, Westfield, Meadowbrook with Sam

rowing machine 20:00 [3] 4.74 km (4:13 / km)
slept:7.0

Sunday Feb 8, 2009 #

Event: CSU Ski-O Sprints

paved running 1:05:00 [1] 5.5 mi (11:49 / mi)
shoes: Asics 2110

Westfield and Meadowbrook with Jude and Hill.

Saturday Feb 7, 2009 #

nordic skiing 1:18:00 [3] 5.0 mi (15:36 / mi)
shoes: Trak 1000 waxless

Houghtons Pond area with Jude

Friday Feb 6, 2009 #

rowing machine 20:00 [3] 4.66 km (4:18 / km)
rhr:44 slept:7.0

nordic skiing 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Trak 1000 waxless

Blue Hill River Rd. up the trail to the pipeline, then north to Bugbee Trail and back to the Pond and BHRiver Rd. with Jude and Sam. Decent tracks most of the way.