Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 10, 2010:

activity

time

miles

orienteering

1:57:43

6.9

(17:04)

11.1

(10:36)

28c

rowing machine

50:00

Road bike

43:00

7.0

(6:09)

11.27

(3:49)

250

paved running

41:00

5.0

(8:12)

8.05

(5:06)

trail running

18:00

heelextensions/lifts

12:00

Total

4:41:43

18.9

30.41

250

28c

[1-5]

4:22:43

averages - sleep:7 rhr:41

1:34

0:00

» now

Monday May 10, 2010 #

9 AM

rowing machine 10:00 [3]

4 PM

Road bike warm up/down 17:00 [2] 4.0 mi (4:15 / mi)
shoes: Austro-Daimler Vent Noir

For something different, transported bikes to base of Big Blue.

Road bike hills 26:00 3.0 mi (8:40 / mi) +250m 6:53 / mi
shoes: Austro-Daimler Vent Noir

2 x Big Blue Observation access road.
7:37, 7:48

Sunday May 9, 2010 #

10 AM

trail running warm up/down 8:00 [1]
shoes: VJ Twister spike

Staying warm while waiting for a open start time on red.

orienteering race 1:26:00 [3] *** 7.9 km (10:53 / km)
17c shoes: VJ Twister spike

A couple of misses, but had a great time. Forest was great in places and Joe is such a good course setter.

Red Day 2: Long - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

9 AM

orienteering 31:43 [4] *** 3.2 km (9:55 / km)
11c shoes: VJ Twister spike

Tried to run it as a sprint intensity. Seemed to be too far left on some of the rough compass legs, but was always able to relocate quickly and get back to a line.

C • nice result 3

trail running warm up/down 10:00 [1]
shoes: VJ Twister spike

Jog to start and back and then running around at the start to stay warm and not think about the rain pouring down.

Green X Day 1: Middle - Splits

Friday May 7, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 & 45

Thursday May 6, 2010 #

8 AM

heelextensions/lifts 3:00 [3]

rowing machine 10:00 [3]

12 PM

paved running 41:00 5.0 mi (8:12 / mi)
shoes: Brooks OC

6x 2 minutes at about T pace with Huntington map.
Hard to get out on my own, but nice to be out in the middle of the day.

Wednesday May 5, 2010 #

8 AM

rowing machine 10:00 [3]

heelextensions/lifts 3:00 [0]

45 and 45

Tuesday May 4, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:41 slept:7.0

heelextensions/lifts 3:00 [0]

45 and 45

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