Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Oct 5, 2009:

	activity	#	time	miles		km		+m
	trail running	2	2:37:09	6.0		9.66
	orienteering	2	2:27:08	8.45	(17:25)	13.6	(10:49)	215	20 /	23c	86%
	paved running	4	1:53:30	8.31		13.37
	rowing machine	2	16:00
	Total	6	7:13:47	22.76		36.63		215	20 /	23c	86%
averages - sleep:8.5 rhr:45

2:04

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Sunday Oct 4, 2009 #

orienteering race 1:02:03 [3] *** 5.65 km (10:59 / km)
spiked:9/12c shoes: VJ Twister spike

Not sure about another hard effort, but woods were a bit slower and less hilly.

orienteering warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: VJ Twister spike

Picking up 4 controls. Collected 3 gallons of water for the Traverse.

Green M Day 1 - Splits

Green M Day 2 - Splits

Saturday Oct 3, 2009 #

orienteering race 55:05 [3] *** 5.95 km (9:15 / km) +215m 7:50 / km
spiked:11/11c shoes: VJ Twister spike

Went out hard, as I seem to be losing out on the 1st couple controls. Kept pushing the whole way. Fortunately course was pretty straightforward.

paved running warm up/down 5:00 [3] 1.3 km (3:51 / km)
shoes: VJ Twister spike

Had to run to get to the start on time, slipped off jacket, handed to Hillary, got scanned, jogged to final line, scribbled on map, and was off.....

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

paved running 37:00 [1] 3.0 mi (12:20 / mi)

Morning with Jude

rowing machine 8:00 [3]
rhr:45 slept:8.0

Thursday Oct 1, 2009 #

paved running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Asics 2110

paved running 9:00 [3] 1.5 mi (6:00 / mi)
shoes: Asics 2110

Pickups on Stoney Lea with Fox map.

Wednesday Sep 30, 2009 #

rowing machine 8:00 [3]
slept:9.0

trail running 1:07:09 [3] 6.0 mi (11:12 / mi)
shoes: Adidas trail trainers

Skyline 1 route. Maybe should be route 1c, as they have re routed the trail up Hancock Hill, less steep but longer.
31:57 split.
Good run,with Sam. Need more of these.

Tuesday Sep 29, 2009 #

trail running 1:30:00 [2]
shoes: Asics 2110

Blue Heron Trail Needham, Dedham, W. Roxbury with Sam.
Good to get out.

paved running 34:30 [2]
shoes: Asics 2110

The paved running part.

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