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Training Log Archive: coach

In the 7 days ending Jun 15, 2012:

activity # timemileskm+m
  trail running3 2:43:30 14.39(11:22) 23.16(7:04) 697
  Road bike2 2:32:30 40.2(3:48) 64.69(2:21) 356
  paved running2 56:18 5.55(10:09) 8.93(6:18) 32
  orienteering1 50:01 3.81(13:08) 6.13(8:09) 12514 /15c93%
  rowing machine4 40:00 3.95 6.36
  Total11 7:42:19 67.9 109.28 121014 /15c93%
  [1-5]11 7:28:03
averages - sleep:7.6 rhr:39 weight:147.3lbs

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SaSuMoTuWeThFr

Friday Jun 15, 2012 #

11 AM

Road bike 1:45:43 intensity: (4:55 @0) + (31:09 @1) + (1:05:07 @2) + (4:32 @3) 29.0 mi (3:39 / mi) +277m 3:32 / mi
ahr:111 max:135 shoes: Austro-Daimler Vent Noir

Dusted by two old guys along the way.....

Thursday Jun 14, 2012 #

Event: CSU Park-O Finale: Pine Banks
 
7 AM

rowing machine (bplanks) 10:00 [2] 2.18 km (4:35 / km)
rhr:38 slept:7.25 weight:146lbs

paved running 33:44 [2] 3.35 mi (10:04 / mi) +32m 9:47 / mi
shoes: Asics 1140

3 PM

orienteering race 50:01 intensity: (53 @1) + (12:11 @2) + (36:40 @3) + (17 @4) 3.81 mi (13:08 / mi) +125m 11:55 / mi
ahr:132 max:149 spiked:14/15c shoes: Inov8 OROC 350

Ponkapoag Green course of last Sunday.
Pretty sure I nailed every one, only a bit dubious on #3.
Map really is pretty good, needs some veg updating, and maybe a few places the contours could be better, and I would like to map the Pawtuckawayish boulders in super size.

Wednesday Jun 13, 2012 #

7 AM

rowing machine (30abs,bplank,40d/15stoes) 10:00 [1] 2.15 km (4:39 / km)
rhr:40 slept:7.5 weight:148lbs

7 PM

paved running 22:34 [1] 2.2 mi (10:15 / mi)
shoes: Asics 1140

Grocery jog to Whole Foods.

Tuesday Jun 12, 2012 #

7 AM

rowing machine (30abs,60toes,bplank) 10:00 [1] 2.03 km (4:56 / km)
rhr:39 slept:8.0 weight:148lbs

C • Rowing 3
1 PM

Road bike 46:47 intensity: (9:21 @0) + (24:43 @1) + (12:43 @2) 11.2 mi (4:11 / mi) +79m 4:05 / mi
ahr:95 max:121 shoes: Ross Signature 290S

To Trader Joe's..

Monday Jun 11, 2012 #

6 AM

rowing machine (30abs,60toes) 10:00 [1]
slept:7.75

11 AM

trail running (Skyline 2) 1:11:39 intensity: (2 @1) + (12:10 @2) + (47:41 @3) + (11:46 @4) 6.96 mi (10:18 / mi) +470m 8:31 / mi
ahr:137 max:152 shoes: Adidas Trail racer

Calling this SKyline 2, run out to Skyline at Rt 28, as in skyline 1, then take the race course all the way back.
C • skyline 3

Sunday Jun 10, 2012 #

Event: Skyline Trail Race
 
Event: NEOC: Houghton's Pond
 
8 AM

trail running hills 40:00 [2] 4.0 mi (10:00 / mi)

Four times up and down Big Blue Hill, put up trail signs, turning trail signs, taking photos, retrieving trail signs.

Green - Splits

Saturday Jun 9, 2012 #

5 PM

trail running 51:51 [2] 3.43 mi (15:06 / mi) +227m 12:31 / mi
shoes: New Balance Trail

Putting down lime arrorws on the BHSky race course.

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