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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  trail running11 10:57:10 54.6 87.87 50
  paved running10 8:05:30 42.9 69.04
  orienteering4 7:32:46 24.54(18:27) 39.5(11:28)45 /49c91%
  Road bike5 5:09:00 75.0(4:07) 120.7(2:34)
  canoe-O1 1:30:00 4.35(20:41) 7.0(12:51)
  rowing machine8 1:13:00
  Total24 34:27:26 201.39 324.11 5045 /49c91%
averages - sleep:7.4 rhr:42 weight:146.5lbs

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Wednesday Sep 30, 2009 #

rowing machine 8:00 [3]
slept:9.0

trail running 1:07:09 [3] 6.0 mi (11:12 / mi)
shoes: Adidas trail trainers

Skyline 1 route. Maybe should be route 1c, as they have re routed the trail up Hancock Hill, less steep but longer.
31:57 split.
Good run,with Sam. Need more of these.

Tuesday Sep 29, 2009 #

trail running 1:30:00 [2]
shoes: Asics 2110

Blue Heron Trail Needham, Dedham, W. Roxbury with Sam.
Good to get out.

paved running 34:30 [2]
shoes: Asics 2110

The paved running part.

Monday Sep 28, 2009 #

Road bike 1:35:00 [3] 21.0 mi (4:31 / mi)
shoes: Ross Signature 290S

Got out finally after deciding Sam's car needed some parts which will arrive tomorrow.
Volante Farms, Harris Cyclery, Newton Library.

rowing machine 11:00 [3]
slept:6.0 weight:147lbs

Sunday Sep 27, 2009 #

Event: Vermont 50mile/50Km. trail run
 

Friday Sep 25, 2009 #

trail running 1:03:00 [3] 6.0 mi (10:30 / mi)
shoes: Asics 2110

At Jones Creek, PQ with Rick.

Thursday Sep 24, 2009 #

canoe-O 1:30:00 [3] 7.0 km (12:51 / km)

Kayak and Canoe to Boldt Castle with Jude, Rick and Linda

Wednesday Sep 23, 2009 #

trail running 29:00 [3] 2.5 mi (11:36 / mi)
shoes: New Balance Trail

On Hill Island with Rick. Barely a trail to be seen.

trail running tempo 15:00 [4] 2.0 mi (7:30 / mi)
ahr:150 max:152 shoes: New Balance Trail

Onto the dirt road and up to T pace with the HRM seting the pace.

Tuesday Sep 22, 2009 #

trail running 1:19:00 [3] 7.0 mi (11:17 / mi)
shoes: New Balance Trail

Run with Rick and Linda and Judy at Blue Mt. , PQ
Nice view from top of a 600 footer.

Sunday Sep 20, 2009 #

orienteering race 2:52:00 [3] *** 14.0 km (12:17 / km)
spiked:16/17c shoes: VJ Falcon

Ultra Long Red at Rattlesnake, ROC land.
A good run. I think this is about the best I can do on Red these days.

UltraLong: Red X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

orienteering race 21:20 [4] *** 2.6 km (8:12 / km)
spiked:16/17c shoes: VJ Falcon

Sprint Champs Red. Mendon Ponds, ROC.
Clean race, just can't sprint fast enough.

orienteering race 39:01 [3] *** 3.5 km (11:09 / km)
spiked:13/15c shoes: VJ Falcon

Middle Green Mendon Ponds ROC.
Pretty clean run, only bad was turn into swamp for about 30 seconds, but recovered immediately, and a bad route through some dark green (as in crawling on hands and knees) going to 14, cost me a minute.
But further back than than I would have hoped.

trail running warm up/down 20 [2]
shoes: VJ Falcon

Model event, To start/finish and back twice.

Sprint: Red - Splits

Middle: Green - Splits

Thursday Sep 17, 2009 #

trail running 15:02 [4] 1.8 mi (8:21 / mi) +20m 8:04 / mi
ahr:152 max:155 shoes: Asics 2110

Wilson Mt trail loop. Feeling good.

paved running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Asics 2110

With Sam, never would get out if she didn't show up.

rowing machine 9:00 [3]
rhr:40 slept:7.0

Wednesday Sep 16, 2009 #

paved running 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.5 weight:145lbs shoes: Asics 2110

Morning run with Jude.

Tuesday Sep 15, 2009 #

rowing machine 14:00 [3]

trail running 2:20:00 [3] 14.0 mi (10:00 / mi)
shoes: New Balance Trail

Blue Hills traverse with Sam. Trailside Museum, Milton to St Moritz Ponds, Quincy and return. Stayed off the Skyline trail.
Great to have company on a run this long through parts of the reservation I have not seen in years.

Monday Sep 14, 2009 #

paved running 54:00 [3] 6.0 mi (9:00 / mi)

paved running 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Asics 2110

Morning run with Jude.

Sunday Sep 13, 2009 #

orienteering 1:58:00 [3] 7.4 km (15:57 / km)
shoes: VJ Falcon

Blue at Patuckaway. Actually did first 4 green controls then did the blue...

Saturday Sep 12, 2009 #

Event: Pawtuckaway Camping Weekend
 

Friday Sep 11, 2009 #

paved running 36:00 [2] 3.0 mi (12:00 / mi)
shoes: Asics 2110

afternoon run with Jude.

Thursday Sep 10, 2009 #

trail running 1:53:00 [3] 10.0 mi (11:18 / mi)
shoes: Adidas trail trainers

Bradley Estate, Ponkapoag Pond with Sam.

rowing machine 10:00 [3]

Wednesday Sep 9, 2009 #

paved running 34:00 [2] 3.0 mi (11:20 / mi)
shoes: Asics 2110

Morning run with Jude.

rowing machine 4:00 [3]
rhr:44 slept:7.0 weight:147lbs

trail running 15:07 [4] 1.8 mi (8:24 / mi)
ahr:152 max:155 shoes: Asics 2110

Wilson Mt trail loop.

paved running 43:00 [3] 4.4 mi (9:46 / mi)
shoes: Asics 2110

To/from Wilson Mt with Sam.

Road bike 40:00 [3] 11.0 mi (3:38 / mi)
shoes: Ross Signature 290S

To FSGB to meet Jude.

Tuesday Sep 8, 2009 #

paved running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 2110

Errands around town.

Note

Mapping in Wrentham, 4 hours.
I think I'm done with fieldwork. In one area I actually was off the old map, but still in the state forest. White paper mapping......
Meet in 5 weeks....

Monday Sep 7, 2009 #

Road bike 1:27:00 [3] 23.0 mi (3:47 / mi)
shoes: Austro-Daimler Vent Noir

Sunday Sep 6, 2009 #

paved running 38:00 [2] 3.5 mi (10:51 / mi)
shoes: Asics 2110

Greenfield wit Jude and Hill.

Saturday Sep 5, 2009 #

orienteering 1:42:25 [3] *** 12.0 km (8:32 / km)
shoes: Vintage VJ

B,R,G '91 relay courses at Houghtons Pond.
Blue, 4.8K=39:22
756,521,115,312,620,245,233,312,330,201,117.
Red, 3.9K=34:27
2319 330,400,213,124.
Green, 3.3K=28:36
751, 341,407,216,328,341,212,120.

Friday Sep 4, 2009 #

Note

Mapping Wrentham, 3 hours.

Thursday Sep 3, 2009 #

paved running 36:00 [2] 3.0 mi (12:00 / mi)
rhr:43 slept:7.8 weight:147lbs shoes: Asics 2110

Morning run with Jude

trail running 30:32 [3] 3.5 mi (8:43 / mi) +30m 8:30 / mi
ahr:151 max:154 shoes: Asics 2110

Two laps of the Wilson Mt trail at T pace

paved running 40:00 [3] 3.5 mi (11:26 / mi)
shoes: Asics 2110

To from, jog between Wilson Mt trails.

Note

Mapping Wrentham, 3 hours.

Wednesday Sep 2, 2009 #

Road bike 42:00 [3] 9.0 mi (4:40 / mi)
shoes: Ross Signature 290S

To FSGB via Parker Hill.

rowing machine 6:00 [3]

Tuesday Sep 1, 2009 #

rowing machine 11:00 [3]

paved running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Asics 2110

To Home Depot and return.

Road bike 45:00 [3] 11.0 mi (4:05 / mi)
shoes: Ross Signature 290S

Bike to Vollante Farm to get some tomatoes.

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