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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Road bike2 2:13:14 31.65(4:13) 50.94(2:37) 80
  orienteering1 2:13:09 8.76(15:12) 14.1(9:27) 19824c
  paved running2 1:37:20 8.18(11:54) 13.16(7:24) 146
  trail running1 1:09:22 8.14(8:31) 13.11(5:18) 192
  rowing machine4 40:00 5.34(7:29) 8.6(4:39)
  Total10 7:53:05 62.08(7:37) 99.9(4:44) 61624c
  [1-5]10 7:28:58
averages - sleep:7.4 rhr:42 weight:146lbs

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MoTuWeThFrSaSu

Sunday Apr 22, 2012 #

1 PM

paved running 47:58 [1] 4.09 mi (11:44 / mi) +72m 11:08 / mi
shoes: Asics 1140

With Jude and Hill in the misty rain.

Saturday Apr 21, 2012 #

Event: UNO, Nottingcook Forest
 
Event: NEOC: Big River, RI
 
11 AM

orienteering race 1:25:19 [2] 5.69 mi (15:00 / mi) +145m 13:54 / mi
14c shoes: VJ Falcon

Red at Big River

orienteering race 47:50 [3] 3.07 mi (15:35 / mi) +53m 14:47 / mi
10c shoes: VJ Falcon

Brown

Friday Apr 20, 2012 #

8 AM

rowing machine (35abs,planks,80toes,quads) 10:00 [2] 2.14 km (4:40 / km)
rhr:38 slept:7.0 weight:145lbs

9 AM

paved running 49:22 intensity: (5:33 @0) + (31:24 @1) + (3:25 @2) + (1:21 @3) + (7:39 @4) 4.09 mi (12:04 / mi) +74m 11:25 / mi
ahr:109 max:165 shoes: Asics 1140

Thursday Apr 19, 2012 #

Event: CSU Park-O 1: Danehy Park
 
8 AM

rowing machine (20abs,45 toes) 10:00 [3] 2.16 km (4:38 / km)
rhr:45 slept:7.0 weight:145lbs

12 PM

trail running tempo 1:09:22 intensity: (34 @0) + (2:56 @1) + (8:11 @2) + (57:41 @3) 8.14 mi (8:31 / mi) +192m 7:56 / mi
ahr:137 max:146 shoes: HiTech HP1 Multisport

Threshold course at Noanet Woodlands.
Then a stop to pick up the control I placed on Saturday in TOTALLY the wrong spot, like 600 meters wrong on the side of another hill.
I was really tired from the mornings race I think and just completely mis read the map on this first control placement.
C • Control 2

Wednesday Apr 18, 2012 #

8 AM

rowing machine (20abs,planks,60toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:39 slept:8.0 weight:147lbs

Tuesday Apr 17, 2012 #

8 AM

rowing machine (35abs,bplank,70toes) 10:00 [3] 2.2 km (4:33 / km)
rhr:44 slept:7.5 weight:147lbs

10 AM

Road bike 48:14 intensity: (18:00 @0) + (24:39 @1) + (5:35 @2) 11.15 mi (4:20 / mi) +80m 4:14 / mi
ahr:84 max:123 shoes: Ross Signature 290S

Trader Joe's with Hill.
C • Hilly! 1

Monday Apr 16, 2012 #

9 AM

Road bike 1:25:00 [3] 20.5 mi (4:09 / mi)
shoes: Austro-Daimler Vent Noir

Ride with Jude and Hill, Dover, Needham.
Done before the heat and then to watch the Marathon.

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