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Training Log Archive: coach

In the 7 days ending May 12, 2014:

activity # timemileskm+m
  paved running5 3:59:31 20.7(11:34) 33.32(7:11) 442
  orienteering1 2:36:01 10.1(15:27) 16.25(9:36) 44223c
  rowing machine4 40:00 5.6(7:08) 9.02(4:26)
  trail running2 39:36 4.02(9:51) 6.47(6:07) 136
  track running1 20:52 3.21(6:30) 5.17(4:02) 7
  Total10 8:16:00 43.64(11:22) 70.23(7:04) 102723c
  [1-5]10 8:13:55
averages - sleep:7.3 rhr:39 weight:143lbs

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Monday May 12, 2014 #

10 AM

paved running 53:51 [1] 4.24 mi (12:42 / mi) +143m 11:30 / mi
shoes: Asics 1140

With Jude. Ankles sore to start, got better.

Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
11 AM

orienteering race 2:36:01 intensity: (1:04 @0) + (35 @1) + (5:07 @2) + (44:52 @3) + (1:29:28 @4) + (14:55 @5) **** 10.1 mi (15:27 / mi) +442m 13:36 / mi
ahr:133 max:178 23c shoes: Inov-8 OROC 340

Orienteered on my own or in front through most of the course. Probably gave Alex a start when she discovered me in front of her at 5, and I hung around until 6. Wandered a bit right on 7 and last saw her climbing the hill to 8.
Got a good refresh at the food station, and wished Ms. Cote a Happy Mother's Day.

I noticed a new ,to me, feature in the splits, in addition to lost time, it gives gained time, handy for comparing your skip to others.
The overwhelming winner this year was one, which had a gain of about 9 minutes! Typical skip gains from my experience are about 3-4 minutes, as was mine for #18.
That 5 minute advantage was huge, compounded by my 3 strikes to get a hit at #10, put me back further than I had hoped.
Still though, by far my best finish in years, and if I am figuring correctly, scored one more BG point!
I have not finished this high in 18 years. Thank you West Point cadets for staying in NY!

Billygoat - Splits

Saturday May 10, 2014 #

11 AM

paved running 49:14 [1] 4.08 mi (12:04 / mi) +74m 11:25 / mi
shoes: Asics 1140

Friday May 9, 2014 #

rowing machine (33abs10/20hamb15/40toes) 10:00 [3] 2.3 km (4:21 / km)
slept:7.0

12 PM

paved running warm up/down 18:02 intensity: (51 @0) + (6:45 @2) + (5:35 @3) + (1:30 @4) + (3:21 @5) 1.62 mi (11:09 / mi) +44m 10:17 / mi
ahr:124 max:162 shoes: Asics 1150

trail running tempo 15:20 intensity: (15 @2) + (21 @3) + (14:05 @4) + (39 @5) 1.85 mi (8:17 / mi) +60m 7:32 / mi
ahr:141 max:147 shoes: Asics 1150

Wilson Mt trail loop, one minor dogs encounter.

paved running intervals 33:49 intensity: (2:05 @1) + (25:23 @2) + (2:15 @3) + (2:39 @4) + (1:27 @5) 2.91 mi (11:37 / mi) +53m 11:00 / mi
ahr:110 max:152 shoes: Asics 1150

3xWestfield Hill, feeling pretty quick.

Thursday May 8, 2014 #

rowing machine (20abs20hamb45toes) 10:00 [2] 2.2 km (4:33 / km)
slept:7.0

Wednesday May 7, 2014 #

rowing machine (15abs15hamb30toes) 10:00 [3] 2.25 km (4:27 / km)
weight:143lbs

4 PM

paved running 20:55 intensity: (25 @1) + (6:38 @2) + (6:47 @3) + (6:46 @4) + (19 @5) 2.15 mi (9:43 / mi) +51m 9:03 / mi
ahr:120 max:148

trail running 24:16 intensity: (1:08 @1) + (12:02 @2) + (11:06 @3) 2.17 mi (11:11 / mi) +76m 10:05 / mi
ahr:111 max:129 shoes: Asics 1150

paved running 12:16 intensity: (3 @0) + (22 @1) + (8:59 @2) + (35 @3) + (41 @4) + (1:36 @5) 1.16 mi (10:34 / mi) +11m 10:16 / mi
ahr:114 max:162 shoes: Asics 1150

Tuesday May 6, 2014 #

rowing machine (15abs15hamb30toes) 10:00 [3] 2.27 km (4:24 / km)
rhr:39 slept:8.0 weight:143lbs

1 PM

paved running warm up/down 40:43 intensity: (1:13 @1) + (20:51 @2) + (10:55 @3) + (4:01 @4) + (3:43 @5) 3.7 mi (11:00 / mi) +65m 10:26 / mi
ahr:116 max:161 shoes: Asics 1150

Run to the NU track, could not get on it as the grounds crew was there, run back home.
Drive to DHS track, where I ran into Sam and Hill's track coach.

track running intervals 4:12 intensity: (11 @2) + (27 @3) + (1:42 @4) + (1:52 @5) 0.64 mi (6:34 / mi) +2m 6:30 / mi
ahr:140 max:150 shoes: Asics 1150

5x 1000 at I pace.
This was easier than I expected. Goal pace was 4:21/1000.

track running intervals 4:11 intensity: (11 @2) + (12 @3) + (42 @4) + (3:06 @5) 0.65 mi (6:24 / mi) +2m 6:20 / mi
ahr:145 max:152 shoes: Asics 1150

track running intervals 4:10 intensity: (10 @2) + (7 @3) + (52 @4) + (3:01 @5) 0.65 mi (6:24 / mi) +1m 6:22 / mi
ahr:144 max:150 shoes: Asics 1150

track running intervals 4:13 intensity: (5 @1) + (6 @2) + (15 @3) + (1:03 @4) + (2:44 @5) 0.63 mi (6:40 / mi) +1m 6:38 / mi
ahr:143 max:150 shoes: Asics 1150

track running intervals 4:06 intensity: (2 @1) + (11 @2) + (8 @3) + (52 @4) + (2:53 @5) 0.63 mi (6:29 / mi) +1m 6:27 / mi
ahr:144 max:152 shoes: Asics 1150

paved running warm up/down 10:41 intensity: (7 @0) + (10:34 @2) 0.84 mi (12:40 / mi) +1m 12:37 / mi
ahr:107 max:110 shoes: Asics 1150

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