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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Road bike6 2:50:00 38.0 61.16
  trail running2 1:22:50 7.0(11:50) 11.27(7:21)
  paved running2 1:17:00 6.5(11:51) 10.46(7:22)
  orienteering1 40:00 1.86(21:27) 3.0(13:20)13 /15c86%
  rowing machine3 30:00
  heelextensions/lifts1 2:00
  Total12 6:41:50 53.36 85.8813 /15c86%
  [1-5]12 6:39:50
averages - rhr:46 weight:144lbs

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Sunday Sep 26, 2010 #

Event: WCOC Paugussett
 

Saturday Sep 25, 2010 #

Event: West Point B-Meet
 

Road bike 1:10:00 [3] 18.0 mi (3:53 / mi)
shoes: Ross Signature 290S

Ride to Hammond Pond, then afterward to the Newton garden and home with Jude.
Tomatoes are everywhere, and still plenty of squach, basil needs to be used.
12 PM

orienteering 40:00 [3] *** 3.0 km (13:20 / km)
spiked:13/15c shoes: VJ Twister spike

Hammond Pond meet. Went with no compass, trying to read map always. Hopelessly baffled on #12. I think the map, which I made, is not too good there.

Friday Sep 24, 2010 #

8 AM

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

heelextensions/lifts 2:00 [0]

60 doubles
4 PM

paved running warm up/down 40:00 [2] 3.5 mi (11:26 / mi)
shoes: Asics 1140

To/from Wilson Mt with Sam and Jude.

trail running 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Asics 1140

With Sam to the top and back.

Thursday Sep 23, 2010 #

11 AM

Road bike 15:00 [2]

Errands.

Wednesday Sep 22, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:45

10 AM

Road bike 21:00 [3] 5.0 mi (4:12 / mi)
shoes: Ross Signature 290S

Ride over (in celebration of world no car day) to pick up Sam's car and drive to Prospect Hill.
3 PM

trail running 59:50 [2] 4.5 mi (13:18 / mi)
shoes: Adidas trail trainers

Skyline 2/3. Ankles sore, legs tired, let Sam run the Skyline run, I cut it short and avoided all the big hills. For a brief period in the middle the ankles had warmed up and felt nimble and the legs had not gotten tired yet.

Road bike 21:00 [3] 5.0 mi (4:12 / mi)
shoes: Ross Signature 290S

Back from mapping, dropped off the car and rode home.

Tuesday Sep 21, 2010 #

10 AM

Road bike 22:00 [2] 5.0 mi (4:24 / mi)
shoes: Ross Signature 290S

Ride to pick up Sam's car.
3 PM

Road bike 21:00 [2] 5.0 mi (4:12 / mi)
shoes: Ross Signature 290S

Drop off car and ride home.

Monday Sep 20, 2010 #

8 AM

rowing machine 10:00 [3]
rhr:46

4 PM

paved running 37:00 [2] 3.0 mi (12:20 / mi)
shoes: Asics 1140

Easy run with Sam.

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