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Training Log Archive: coach

In the 7 days ending May 24, 2008:

activity # timemileskm+m
  orienteering5 3:20:23 10.84(18:29) 17.45(11:29) 21321 /45c46%
  rowing machine5 49:00 7.2(6:48) 11.59(4:14)
  paved running2 34:38 4.99(6:56) 8.03(4:19) 100
  trail running1 15:16 1.8(8:29) 2.9(5:16)
  Total7 4:59:17 24.84(12:03) 39.97(7:29) 31321 /45c46%
averages - sleep:7 rhr:44 weight:145lbs

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Saturday May 24, 2008 #

orienteering race 25:57 [3] *** 3.13 km (8:17 / km) +58m 7:35 / km
spiked:17/18c shoes: Asics Gel Eagle trail

Only wayward on #14, and recovered quickly, but unable to read ahead as much as I would have liked. Running, reading glasses and stairs are a slow combo....

paved running warm up/down 38 [1] 2.4 km (16 / km) +100m 13 / km
shoes: Asics Gel Eagle trail

Up and back to the start with Christina, Sam and Hill, then on my own.
20 minutes up, 10 down...

Friday May 23, 2008 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:7.0

Thursday May 22, 2008 #

rowing machine 10:00 [3] 2.6 km (3:51 / km)

Note

Entered the D2R2 for this year. It's 9 miles shorter! Gotta go out for more hilly training rides on the Lambert as Soupbone recommended last year.

orienteering 30:00 [1] 1.0 km (30:00 / km)
shoes: Vintage VJ

I walk in the thick woods of Regis College with Sam. Trying to get some compass and pace training, but either the map is off, or we were.

Wednesday May 21, 2008 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

orienteering 19:44 [3] 2.5 km (7:54 / km)
shoes: VJ Falcon

Sprint training with Sam and Hill at Prospect Hill Office Park. Course by Kenny circa 2003?

orienteering race 34:58 [3] *** 3.0 km (11:39 / km)
spiked:4/13c shoes: VJ Falcon

Had a tough time on the map. Legs were gone after #9. Even got caught outside the fence on the way to 10! Map always seems a bit off to me.
Time for a rest after a couple of hard days.

Tuesday May 20, 2008 #

orienteering 57:05 [4] *** 5.82 km (9:48 / km) +155m 8:39 / km
14c shoes: Vintage VJ

Ran last Sunday's Red course, trying to get under 10m/km. Started with Sam, but never saw her after #1. Hard effort all the way except near the technical controls on the south side of Big Blue (10 & 11).

rowing machine 10:00 [3] 2.35 km (4:15 / km)
weight:145lbs

Monday May 19, 2008 #

rowing machine 9:00 [3] 2.0 km (4:30 / km)
rhr:44

paved running 34:00 [2] 3.5 mi (9:43 / mi)
shoes: Asics 2110

To/from Wilson Mt. Had a hard time motivating out the door after work.

trail running 15:16 [3] 1.8 mi (8:29 / mi)
shoes: Asics 2110

One lap of Wilson Mt. trail. Feeling pretty slow, and the Achilles is hurting bad again....

Sunday May 18, 2008 #

orienteering 32:39 [2] *** 2.0 km (16:20 / km)
shoes: Vintage VJ

Picking up controls after the meet. Everyone liked the courses. There was some discussion on whether I had hung #234 in the correct re-entrant. A technical and not well mapped area. Hillary said it looked correct to her when she picked it up.

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