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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 5, 2011:

activity # timemileskm+m
  orienteering4 3:35:44 14.45(14:56) 23.25(9:17) 68311 /67c16%
  trail running2 1:12:30 6.59(11:00) 10.61(6:50) 470
  rowing machine4 1:10:00
  paved running1 39:20 3.99(9:52) 6.42(6:08) 60
  Total10 6:37:34 25.03 40.28 121311 /67c16%
  [1-5]10 6:37:14
averages - rhr:42 weight:142.7lbs

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FrSaSuMoTuWeTh

Thursday May 5, 2011 #

8 AM

rowing machine 20:00 [1]

6 PM

trail running warm up/down 13:00 [1] 1.0 mi (13:00 / mi)
shoes: VJ Twister spike

Along the road.

orienteering race 22:51 [4] *** 3.1 km (7:22 / km)
spiked:11/12c shoes: VJ Twister spike

Cat Rock Park Sprint.

Adv sprint - Splits

Wednesday May 4, 2011 #

7 AM

rowing machine 10:00 [1]
weight:143lbs

4 PM

trail running hills 59:30 [4] 9.0 km (6:37 / km) +470m 5:15 / km
shoes: HiTech HP1 Multisport

Wish I had remembered the Garmin for this, but have lost my HR strap for now.
Hill training route with Sam. Raining at the start but stopped and left us with small streams to run up and down on Big Blue.
Up the Observatory access road, then down the backside on Howie's WS100 training trail, back up same way, down ski slope, up steepest ski slope, repeat the Howie trail and down the Skyline race route.
Tired legs now.
C • heart strap 2

Tuesday May 3, 2011 #

7 AM

rowing machine 20:00 [1]
rhr:43 weight:143lbs

Monday May 2, 2011 #

8 AM

rowing machine 20:00 [1]
rhr:40 weight:142lbs

3 PM

paved running 39:20 [2] 3.99 mi (9:52 / mi) +60m 9:25 / mi
shoes: Asics 1140

Easy run with Sam

Sunday May 1, 2011 #

Event: James Joyce Ramble
 
9 AM

orienteering race (Long) 2:15:08 intensity: (7 @0) + (26 @1) + (5:17 @2) + (40:36 @3) + (1:27:36 @4) + (1:06 @5) 8.47 mi (15:57 / mi) +487m 13:32 / mi
ahr:130 max:145 23c shoes: VJHiTop


Long Blue - Splits

Saturday Apr 30, 2011 #

Event: West Point A-meet
 
10 AM

orienteering race (Middle) 34:15 intensity: (4:18 @3) + (11:47 @4) + (18:10 @5) **** 2.38 mi (14:23 / mi) +129m 12:19 / mi
ahr:141 max:154 14c shoes: VJ Twister spike

2 PM

orienteering race (Sprint) 23:30 intensity: (13 @0) + (5 @1) + (12 @2) + (58 @3) + (10:11 @4) + (11:51 @5) *** 1.67 mi (14:04 / mi) +67m 12:31 / mi
ahr:142 max:156 18c shoes: Vintage VJ


Middle Green Y - Splits

Sprint R/B - Splits

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