Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending May 27, 2008:

	activity	#	time	miles		km		+m
	orienteering	5	4:08:50	13.88	(17:56)	22.33	(11:09)	558	45 /	64c	70%
	Road bike	1	1:32:00	24.3	(3:47)	39.11	(2:21)
	rowing machine	4	40:00	5.97	(6:42)	9.6	(4:10)
	paved running	1	38	1.49	(25)	2.4	(16)	100
	Total	7	6:21:28	45.63	(8:22)	73.44	(5:12)	658	45 /	64c	70%
averages - sleep:7 rhr:48

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Tuesday May 27, 2008 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:48

Road bike 1:32:00 [3] 24.3 mi (3:47 / mi)
shoes: Austro-Daimler Vent Noir

Afternoon ride with Sam. Getting summery, 82F and humid.

Monday May 26, 2008 #

orienteering race 1:35:00 [3] *** 8.4 km (11:19 / km) +355m 9:20 / km
spiked:12/19c shoes: VJ Falcon

Was hoping to do better, as the woods looked open and I felt fit for a long run, but the stony ground was too much for my ankles. Slipping and off balance much of the time.
A shot of GU (thanks to Kenny Jr.) and less rocky ground, picked me up for the last third.

Red X Long - Splits

Sunday May 25, 2008 #

orienteering race 43:11 [3] *** 4.3 km (10:03 / km) +145m 8:36 / km
spiked:12/14c shoes: VJ Falcon

A course which suited my compass and pace. Was careful the whole way and only ran hard into the last control and the chute.

RedX Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

orienteering race 25:57 [3] *** 3.13 km (8:17 / km) +58m 7:35 / km
spiked:17/18c shoes: Asics Gel Eagle trail

Only wayward on #14, and recovered quickly, but unable to read ahead as much as I would have liked. Running, reading glasses and stairs are a slow combo....

paved running warm up/down 38 [1] 2.4 km (16 / km) +100m 13 / km
shoes: Asics Gel Eagle trail

Up and back to the start with Christina, Sam and Hill, then on my own.
20 minutes up, 10 down...

Red Sprint - Splits

Friday May 23, 2008 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:7.0

Thursday May 22, 2008 #

rowing machine 10:00 [3] 2.6 km (3:51 / km)

Note

Entered the D2R2 for this year. It's 9 miles shorter! Gotta go out for more hilly training rides on the Lambert as Soupbone recommended last year.

orienteering 30:00 [1] 1.0 km (30:00 / km)
shoes: Vintage VJ

I walk in the thick woods of Regis College with Sam. Trying to get some compass and pace training, but either the map is off, or we were.

Wednesday May 21, 2008 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

orienteering 19:44 [3] 2.5 km (7:54 / km)
shoes: VJ Falcon

Sprint training with Sam and Hill at Prospect Hill Office Park. Course by Kenny circa 2003?

orienteering race 34:58 [3] *** 3.0 km (11:39 / km)
spiked:4/13c shoes: VJ Falcon

Had a tough time on the map. Legs were gone after #9. Even got caught outside the fence on the way to 10! Map always seems a bit off to me.
Time for a rest after a couple of hard days.

C • I was also outside the fenc... 2

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