Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Jul 2, 2006:

	activity	#	time	miles		km		+m
	orienteering	3	2:21:31	9.07	(15:36)	14.6	(9:42)	100
	trail running	1	1:54:00	9.4	(12:08)	15.13	(7:32)	700
	rowing machine	5	50:00	8.05	(6:13)	12.96	(3:51)
	Road bike	1	50:00	10.0	(5:00)	16.09	(3:06)
	paved running	1	35:00	3.4	(10:18)	5.47	(6:24)
	track running	1	21:00	3.5	(6:00)	5.63	(3:44)
	Total	7	6:51:31	43.43	(9:29)	69.89	(5:53)	800
averages - rhr:42 weight:142lbs

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Sunday Jul 2, 2006 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm

rowing machine 10:00 [3] 2.27 km (4:24 / km)

orienteering race 34:55 [3] *** 2.55 km (13:42 / km)

orienteering race 22:29 [3] 1.7 km (13:14 / km)

Ratlum Mt. Sprints, but I came for the fine food and company.

Sprint 2 - Long - Splits

Sprint 1 - Short - Splits

Saturday Jul 1, 2006 #

trail running 1:54:00 [3] 9.4 mi (12:08 / mi) +700m 9:51 / mi
shoes: Adidas trail trainers

Skyline Trail race long version. Haven't done this in a few years. Splits 1st road (lowest point on course- 37:55), turnaround at rt 28 onto skyline- 1:12:20, Hillside rd crossing-1:31:04. And I never saw Sam and Hill again......

Friday Jun 30, 2006 #

rowing machine 10:00 [3] 2.33 mi (4:17 / mi)

Thursday Jun 29, 2006 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)

track running 21:00 [5] 3.5 mi (6:00 / mi)
shoes: Brooks OC

2x1200 @ I pace (442,440)
8x400 @ R pace ( 86-82)

paved running 35:00 [2] 3.4 mi (10:18 / mi)

To/From NU track

Road bike 50:00 [2] 10.0 mi (5:00 / mi)
shoes: Ross Signature 290S

Delivered Jr Team uniforms to FedEx. Hoping for Tuesday delivery in Lithuania....

Wednesday Jun 28, 2006 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:42 weight:142lbs

Tuesday Jun 27, 2006 #

orienteering 54:07 [4] 7.35 km (7:22 / km) +100m 6:54 / km

Red3(29:18),Green2(24:49) of 91 relays at Houghtons Pond with Sam Hill and I switching off on one map. Tried to maintain flow by passing of map for next leg as we walked into the controls.
Tho' running hard, Sam and Hill always pulled away at the end so they were about a minute faster overall.

rowing machine 10:00 [3] 2.23 km (4:29 / km)

Monday Jun 26, 2006 #

orienteering 30:00 [2] *** 3.0 km (10:00 / km)

Training course at Prospect Hill designed by Mark Elgood in 1990. Excellent attack point/control course for training when to go fast and slow.

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