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Training Log Archive: coach

In the 7 days ending Nov 5, 2012:

activity # timemileskm+m
  orienteering2 4:04:19 13.44(18:11) 21.63(11:18) 56065c
  paved running3 2:03:33 10.68(11:34) 17.18(7:11) 158
  trail running2 51:15 4.29(11:57) 6.9(7:26) 160
  rowing machine3 30:00 4.09(7:20) 6.59(4:33)
  Total9 7:29:07 32.5(13:49) 52.3(8:35) 87865c
  [1-5]9 7:23:36
averages - sleep:7.3 rhr:38 weight:145lbs

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TuWeThFrSaSuMo

Monday Nov 5, 2012 #

4 PM

paved running 37:55 intensity: (10:26 @1) + (27:29 @2) 3.48 mi (10:54 / mi) +43m 10:30 / mi
ahr:111 max:119 shoes: Asics 1140

Sunday Nov 4, 2012 #

Event: CSU Lynn Woods
 
10 AM

trail running warm up/down 8:22 intensity: (26 @0) + (1:07 @1) + (1:41 @2) + (2:02 @3) + (3:06 @4) 0.49 mi (17:10 / mi) +35m 14:02 / mi
ahr:133 max:165 shoes: Inov-8 OROC 340

orienteering race 1:01:22 intensity: (26 @0) + (2:26 @1) + (19:07 @2) + (31:21 @3) + (8:02 @4) 3.66 mi (16:45 / mi) +135m 15:02 / mi
ahr:132 max:152 21c shoes: Inov-8 OROC 340

orienteering race 1:08:23 intensity: (1:41 @0) + (7:32 @1) + (25:30 @2) + (29:11 @3) + (4:29 @4) 3.73 mi (18:21 / mi) +157m 16:14 / mi
ahr:126 max:154 13c shoes: Inov-8 OROC 340

orienteering race 53:56 intensity: (3 @0) + (16 @1) + (21:10 @2) + (22:50 @3) + (9:37 @4) 2.96 mi (18:13 / mi) +117m 16:14 / mi
ahr:134 max:157 11c shoes: Inov-8 OROC 340

The superman challenge from Alex was too good to pass up. I like to do long runs on Sunday, and what better way than bashing through the Lynn Woods?
Was going to limit myself to 2hours, but, hey, with only a 2.9K Brown course to go after 110minutes, the Brown should be doable.
With the last 4 controls the same as GreenY,I could turn down my concentration a bit.I chose some different routes just to see if it made a difference.
Thanks to Sara Mae for the cookies and tea.
C • Masochist 2

Blue - Splits

Brown - Splits

Green-Y - Splits

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

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