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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 22, 2010:

activity # timemileskm+m
  paved running3 2:28:00 12.8(11:34) 20.6(7:11)
  orienteering4 2:06:50 8.71(14:34) 14.02(9:03) 14519 /39c48%
  Road bike1 40:00 9.0(4:27) 14.48(2:46)
  rowing machine3 30:00
  trail running2 25:00
  heelextensions/lifts3 9:00 300.0 482.8
  Total10 6:18:50 330.51 531.91 14519 /39c48%
  [1-5]10 6:09:50
averages - rhr:46 weight:144lbs

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Thursday Apr 22, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:47

heelextensions/lifts 3:00 [0]

45,45
6 PM

paved running warm up/down 27:00 [2] 2.0 mi (13:30 / mi)
shoes: Adidas Trail

Loops around Peter's Hill

orienteering race 19:29 [4] *** 2.6 km (7:30 / km) +145m 5:52 / km
spiked:13/15c shoes: Adidas Trail

Peter's Hill sprint

Wednesday Apr 21, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

11 AM

orienteering 35:14 [4] *** 4.12 km (8:33 / km)
spiked:6/8c

2000 US relay champs brown, Beech Hill.

trail running warm up/down 10:00 [2]

12 PM

orienteering 35:07 [4] *** 3.3 km (10:38 / km)
8c

US Relay champs 2000, orange.
2 PM

orienteering 37:00 [3] *** 4.0 km (9:15 / km)
8c

Secret O training

trail running warm up/down 15:00 [2]

Tuesday Apr 20, 2010 #

9 AM

rowing machine 10:00 [3]
rhr:45 weight:144lbs

heelextensions/lifts 3:00 [0] 300.0 mi (1 / mi)

45 both
12 PM

Road bike 40:00 [3] 9.0 mi (4:27 / mi)
shoes: Ross Signature 290S

Groceries at Trader Joe's.
5 PM

paved running 42:00 [3] 3.8 mi (11:03 / mi)
shoes: Asics 1140

Post Office, then a loop to NU track.

Sunday Apr 18, 2010 #

12 PM

paved running 1:19:00 [3] 7.0 mi (11:17 / mi)
shoes: Asics 1140

Roads in Wantage. Again, despite everything else, a beautiful place for road running.

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