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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 18, 2009:

activity # timemileskm+m
  orienteering3 2:43:04 10.29(15:51) 16.56(9:51)3 /40c7%
  paved running2 1:01:27 7.26(8:28) 11.68(5:16)
  Road bike1 50:00 11.5(4:21) 18.51(2:42)
  trail running2 43:11 3.74(11:32) 6.02(7:10) 200
  rowing machine3 31:09 4.35(7:10) 7.0(4:27)
  Total5 5:48:51 37.14(9:24) 59.77(5:50) 2003 /40c7%
averages - sleep:7.2

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TuWeThFrSaSuMo

Sunday May 17, 2009 #

orienteering race 1:58:30 [3] *** 12.2 km (9:43 / km)
25c shoes: VJ Falcon


Long - Blue - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival
 

trail running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Falcon

At start area

Middle - Green X - Splits

Sprint - Course 3 - Splits

Thursday May 14, 2009 #

rowing machine 13:10 [3] 3.0 km (4:23 / km)
slept:6.5

paved running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Asics 2110

Run to Stoney Lea with Jude

paved running tempo 6:05 [4] 1.35 km (4:30 / km)
shoes: Asics 2110

stoney lea once (4:59) plus a bit to meet up with Jude.

Wednesday May 13, 2009 #

rowing machine 12:59 [3] 3.0 km (4:20 / km)
slept:7.5

trail running warm up/down 19:00 [2] 1.5 mi (12:40 / mi)
shoes: Vintage VJ

trail running hills 14:11 [5] 2.0 km (7:06 / km) +200m 4:44 / km
shoes: VJ Falcon

Up Blue Hill to start
7:20
6:51

orienteering 13:29 [3] *** 1.36 km (9:55 / km)
spiked:3/4c shoes: Vintage VJ

Downhill O'
5:12
8:17

Road bike 50:00 [3] 11.5 mi (4:21 / mi)
shoes: Ross Signature 290S

Grocery ride to Trader Joe's with Jude

Tuesday May 12, 2009 #

rowing machine 5:00 [3] 1.0 km (5:00 / km)
slept:7.5

Got to fix the ERG.

orienteering race 31:05 [3] *** 3.0 km (10:22 / km)
11c shoes: VJ Falcon

paved running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Brooks OC

paved running 20:22 [4] 4.7 km (4:20 / km)
shoes: Brooks OC

4x1170m around Stoney Lea. Letchworth map
T pace. 5:05,4:59,5:12,5:06.

Franklin Park - Advanced Course - Splits

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