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Training Log Archive: coach

In the 7 days ending Nov 3, 2012:

activity # timemileskm+m
  orienteering2 2:35:53 9.65(16:09) 15.53(10:02) 32120c
  paved running3 2:14:23 11.13(12:05) 17.91(7:30) 188
  trail running1 42:53 3.8(11:17) 6.12(7:01) 125
  rowing machine4 40:00 5.4(7:24) 8.69(4:36)
  Total10 6:13:09 29.98(12:27) 48.24(7:44) 63420c
  [1-5]10 6:01:00
averages - sleep:7.3 rhr:38 weight:145.5lbs

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SuMoTuWeThFrSa

Saturday Nov 3, 2012 #

Event: NEOC: Estabrook
 
2 PM

paved running 55:23 intensity: (2:38 @0) + (49:31 @1) + (3:00 @2) + (14 @3) 4.29 mi (12:54 / mi) +72m 12:16 / mi
ahr:99 max:129 shoes: Asics 1150

Thursday Nov 1, 2012 #

7 AM

rowing machine (33abs,bplank,50toes) 10:00 [2] 2.12 km (4:43 / km)
slept:7.0

7 PM

orienteering 1:00:38 intensity: (37:59 @1) + (17:52 @2) + (4:47 @3) *** 3.09 mi (19:37 / mi) +151m 17:02 / mi
ahr:108 max:136 20c shoes: Inov8 OROC 350

A near enough CSU training so I could get home in time for dinner....

Wednesday Oct 31, 2012 #

8 AM

rowing machine (33abs,bplank,60toes) 10:00 [3] 2.25 km (4:27 / km)
rhr:38 slept:7.5 weight:145lbs

2 PM

trail running 42:53 intensity: (17:27 @1) + (24:49 @2) + (37 @3) 3.8 mi (11:17 / mi) +125m 10:14 / mi
ahr:110 max:139 shoes: Asics 1140

While waiting for word on Mom at the hospital.

Tuesday Oct 30, 2012 #

rowing machine (33abs,bplank) 10:00 [2] 2.22 km (4:30 / km)

10 AM

paved running 30:15 intensity: (17 @0) + (12:40 @1) + (8:37 @2) + (8:38 @3) + (3 @4) 2.91 mi (10:25 / mi) +43m 9:57 / mi
ahr:116 max:150

Monday Oct 29, 2012 #

8 AM

rowing machine (33abs,60toes) 10:00 [2] 2.1 km (4:46 / km)
slept:7.5 weight:146lbs

10 AM

paved running 48:45 intensity: (9:14 @0) + (36:02 @1) + (3:29 @2) 3.93 mi (12:24 / mi) +73m 11:44 / mi
ahr:97 max:127 shoes: Asics 1150

With Jude and Hill, in the blowing mist and leaves.
The roads were deserted.

Sunday Oct 28, 2012 #

Event: Busa Bushwhack Trail Race
 
Event: NEOC: Townsend
 
Event: WCOC Fall orienteering weekend - Sunday classic
 
11 AM

orienteering 1:35:15 intensity: (7:34 @1) + (51:25 @2) + (35:58 @3) + (18 @4) 6.56 mi (14:31 / mi) +170m 13:26 / mi
ahr:105 max:148 shoes: Inov8 OROC 350

Decided to skip the Busa race, and went to Townsend with Jude to see how the map is these days.
The laurel crop is definately looking like real money maker.
Ran well most of the way, but had some adjusting getting into the 1/15000 map for the first 3 controls, and then one poor route execution (contouring to save climb is hardly worth it).
Slow, but not far behind the others.
C • crop 5

Blue - Splits

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