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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  nordic skiing2 3:31:00 16.14(13:04) 25.98(8:07) 391
  paved running2 1:49:30 8.75(12:31) 14.08(7:47)
  rowing machine5 1:33:00
  trail running1 58:01 2.53(22:56) 4.07(14:15) 90
  Total10 7:51:31 27.42 44.13 481
averages - rhr:44 weight:147.7lbs

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Sunday Jan 23, 2011 #

2 PM

paved running 54:30 [1] 4.0 mi (13:38 / mi)
shoes: Asics 1140

Lowder and Westfield with Jude.
With a high of 28 today, it's quite nice. Good training for Ottawa weather.

Saturday Jan 22, 2011 #

8 AM

rowing machine 10:00 [3]

2 PM

nordic skiing 1:57:45 intensity: (16:08 @1) + (45:49 @2) + (48:15 @3) + (7:27 @4) + (6 @5) 9.58 mi (12:17 / mi) +199m 11:33 / mi
ahr:111 max:146 shoes: Epoke 900

Back at Casimir's Park.
Still no winners in the "significance to O' " contest. So I will offer up a prize.
The winner gets a classic BHT T shirt!
Temps in upper 20's but snow colder, waxed with Special Green. Fine most of the time except going up the long hill which gets the sun.

Friday Jan 21, 2011 #

9 AM

rowing machine 23:00 [3]

Thursday Jan 20, 2011 #

8 AM

rowing machine 20:00 [3]
rhr:44 weight:147.5lbs

4 PM

paved running 55:00 [3] 4.75 mi (11:35 / mi)
shoes: Asics 1140

Post office, Village and Westfield St with Sam.

Wednesday Jan 19, 2011 #

9 AM

rowing machine 20:00 [3]

Tuesday Jan 18, 2011 #

8 AM

rowing machine 20:00 [3]
rhr:44 weight:148lbs

6 PM

trail running (SNOW) 58:01 [3] 2.53 mi (22:56 / mi) +90m 20:39 / mi
shoes: VJ Twister spike

Night Score O at Hammond Pond.

Monday Jan 17, 2011 #

2 PM

nordic skiing 1:33:15 [3] 6.56 mi (14:13 / mi) +192m 13:02 / mi
shoes: Epoke 900

Canterbury Farm, Becket, MA with Jude for awhile, then on my own.
18F air temp. Put green over blue kick wax. Grip and glide was good for an hour, then green wore off, so glide got worse.

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