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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 27, 2011:

activity # timemileskm+m
  trail running2 1:36:32 9.52(10:08) 15.32(6:18) 148
  paved running3 1:34:21 8.85(10:40) 14.24(6:37) 126
  rowing machine5 1:15:00
  orienteering2 1:03:55 3.18(20:04) 5.12(12:28) 12713 /16c81%
  Road bike1 44:47 11.43(3:55) 18.4(2:26) 83
  Total12 6:14:35 32.98 53.08 48413 /16c81%
  [1-5]12 6:14:29
averages - sleep:7 rhr:39 weight:142lbs

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Friday May 27, 2011 #

8 AM

rowing machine 15:00 [1]

Thursday May 26, 2011 #

Event: Peter's Hill Park-O
 
7 AM

rowing machine 15:00 [1]
rhr:39 slept:7.0 weight:141lbs

Despite the free ice cream sunday (thanks Jude) at JP Licks last night.
(Mint chip (low fat yogurt), M&M's, strawberries, whipped cream).
6 PM

orienteering race 23:55 intensity: (16 @1) + (16 @2) + (1:07 @3) + (7:05 @4) + (15:11 @5) *** 2.18 mi (10:57 / mi) +127m 9:16 / mi
ahr:144 max:156 spiked:13/16c shoes: Vintage VJ

Peters Hill Park-O

paved running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Vintage VJ

Wednesday May 25, 2011 #

7 AM

rowing machine 15:00 [1]
rhr:39 slept:7.0 weight:142lbs

4 PM

paved running 40:04 intensity: (24 @1) + (5:04 @2) + (19:41 @3) + (14:03 @4) + (52 @5) 4.17 mi (9:36 / mi) +70m 9:08 / mi
ahr:124 max:146 shoes: Asics 1150

2+ laps of Stoney Lea with Sam, going over the Middle courses at Blue Mt.....

Tuesday May 24, 2011 #

8 AM

rowing machine 15:00 [3]
rhr:38 weight:143lbs

11 AM

Road bike 21:19 intensity: (3:07 @1) + (12:45 @2) + (4:23 @3) + (21 @4) + (43 @5) 5.55 mi (3:50 / mi) +48m 3:44 / mi
ahr:96 max:157

Grocery ride to Trader Joe's

Road bike 23:28 intensity: (6:22 @1) + (12:22 @2) + (4:44 @3) 5.88 mi (3:59 / mi) +35m 3:55 / mi
ahr:74 max:122

5 PM

paved running 45:17 intensity: (6 @0) + (11:19 @1) + (32:46 @2) + (1:06 @3) 3.68 mi (12:18 / mi) +56m 11:45 / mi
ahr:99 max:118

With Jude

Monday May 23, 2011 #

8 AM

rowing machine 15:00 [1]
rhr:40

3 PM

trail running tempo 1:11:32 intensity: (21 @1) + (14:12 @2) + (26:23 @3) + (6:45 @4) + (23:51 @5) 7.52 mi (9:31 / mi) +148m 8:58 / mi
ahr:127 max:150 shoes: Asics 1150

Two laps of the Wilson Mt trail with Sam.

Sunday May 22, 2011 #

Event: NEOC: Hale Reservation
 
8 AM

trail running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Vintage VJ

Hanging controls for the meet.

Saturday May 21, 2011 #

10 AM

orienteering 40:00 [1] 1.0 mi (40:01 / mi)

Mapping corrections for tomorrow

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