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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Nov 10, 2007:

activity # timemileskm+m
  orienteering3 3:47:45 17.87(12:45) 28.76(7:55)23 /26c88%
  paved running3 1:51:20 11.5(9:41) 18.51(6:01)
  rowing machine4 40:00 5.76(6:57) 9.27(4:19)
  Total7 6:19:05 35.13(10:47) 56.54(6:42)23 /26c88%
averages - rhr:41

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Saturday Nov 10, 2007 #

orienteering 1:00:27 [3] *** 7.5 km (8:04 / km)
spiked:10/11c shoes: VJ Falcon

Blue at Estabrook Woods. Map is still baffling in places, as if some terra shifting has been at work. Started 2 minutes after Hill a minute ahead of Sam. Ran hard, but Sam was only 30s back at 3, together to 4, beat me to 5 and she was gone, until I caught them both at 8, and got them by relocating sooner at 10 (something amiss in the map here, control seemed too far south), then they pulled away until I just caught glimse of Hill ahead on the long trail run in.
Seemed like a lot of easy legs . really some were only yellow difficulty.

orienteering 43:44 [3] *** 4.1 km (10:40 / km)
shoes: VJ Falcon

Brown course at Estabrook. A bit more navigationally challenging I think. Bumbled around on 1, although it was right by the trail but I misread the trail bends. By halfway I was getting tired,walked most of the way to 9.

Friday Nov 9, 2007 #

paved running 30:20 [3] 3.0 mi (10:07 / mi)
shoes: Asics 2110

Nice easy run with Sam and Hill, until I turned home and they went on. The way back was at an easier pace.

Thursday Nov 8, 2007 #

orienteering 1:06:30 [3] * 7.0 mi (9:30 / mi)
shoes: Asics 2110

CSU Street O in Newton. Great chili by Ross.

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:43

Wednesday Nov 7, 2007 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)

paved running 46:00 [2] 5.0 mi (9:12 / mi)
shoes: Asics 2110

Dedham with Sam

Tuesday Nov 6, 2007 #

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

Monday Nov 5, 2007 #

rowing machine 10:00 [3] 2.38 km (4:12 / km)
rhr:39

paved running 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Asics 2110

Around town

Sunday Nov 4, 2007 #

orienteering race 57:04 [3] **** 5.9 km (9:40 / km)
spiked:13/15c shoes: VJ Falcon

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