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Training Log Archive: coach

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  Road bike5 8:18:46 114.13(4:22) 183.67(2:43) 2190
  rowing machine5 50:00 7.18(6:58) 11.56(4:20)
  orienteering2 49:00 1.99(24:39) 3.2(15:19)24c
  paved running1 27:03 2.34(11:34) 3.77(7:11) 50
  Exercises1 15:00
  Total12 10:39:49 125.64 202.2 224024c
  [1-5]12 10:20:36
averages - sleep:7 rhr:38 weight:139.2lbs

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Sunday Jun 18, 2017 #

Event: Harris Center
 
8 AM

Road bike 1:58:26 intensity: (5:00 @0) + (19:02 @1) + (18:32 @2) + (1:15:16 @3) + (27 @4) + (9 @5) 30.64 mi (3:52 / mi) +507m 3:41 / mi
ahr:108 max:174 shoes: Austro-Daimler Vent Noir

Although I really wanted revenge at Harris Center, I knew running may not work out, so I had my bike along and went for a nice ride from Greenfield.
I went onto the rail trail, near the rail yards, and then down the east side of the CT. I was amazed at the lack of cars, on many roads none went by at all, such a contrast from near home.
I had decided to go down Christian Lane and then north through Stillwater and Lower road, but flatted after crossing the CT river in Sunderland, so decided to head home quicker on River Rd. not to miss the Father's Day celebration.

Saturday Jun 17, 2017 #

Event: WCOC Ratlum Mountain (Summer BBQ and Meeting)
 
Event: Jukola 2017
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)

1mbackplank

Exercises (Ballista routine) 15:00 [3]

orienteering race (Course 2) 24:30 [3] *** 1.6 km (15:19 / km)
12c (injured) shoes: Inov-8 OROC 340

After a short consultation with Eric, I have decided no running for next 2 weeks.
Still, the Ratlum Sprints beckoned, so I walked the course, barely staying ahead of the mosquitoes, which were awful this year.
2 PM

orienteering 24:30 [3] *** 1.6 km (15:19 / km)
12c shoes: Inov-8 OROC 340

And, since dinner was still awaiting those out sprinting, the other Ratlum sprint.

Bashings 1 - Splits

Bashings 2 - Splits

Friday Jun 16, 2017 #

rowing machine 10:00 [3] 2.4 km (4:10 / km)

10 AM

Road bike 1:12:34 [3] 15.34 mi (4:44 / mi) +227m 4:31 / mi
shoes: Austro-Daimler Vent Noir

Bike with Jude.

Thursday Jun 15, 2017 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.0 weight:138.5lbs

35jacknifes,2m/quad,30/30heeldrops,20lifts,100buttkicks,1mbackplank.
1 PM

Road bike 1:16:33 intensity: (8:07 @0) + (21:48 @1) + (14:57 @2) + (31:41 @3) 17.87 mi (4:17 / mi) +286m 4:05 / mi
ahr:101 max:128 shoes: Austro-Daimler Vent Noir

To the Newton garden, watering. Then a longer route home.

Wednesday Jun 14, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:6.5 weight:139.5lbs

35abs,20lifts,2m/quad,45heeldrops,100buttkicks, 1mbackplank, unable to do single plank on left leg
3 PM

paved running 27:03 intensity: (17 @0) + (4:36 @1) + (7:16 @2) + (14:54 @3) 2.34 mi (11:34 / mi) +50m 10:50 / mi
ahr:106 max:120 (injured) shoes: Altra Instinct 1.5

Hamstring very sore.

Tuesday Jun 13, 2017 #

7 AM

rowing machine 10:00 [3] 2.38 km (4:12 / km)
rhr:37 slept:7.5 weight:139.5lbs

SpO2=95
8 AM

Road bike 1:50:48 [2] 23.47 mi (4:43 / mi) +469m 4:27 / mi
shoes: Ross Signature 290S

With no car available, to the dentist, Whole Foods and Newton garden.
80-85F. New England has become too hot for me, and it's only June.
Corrected for recorded stopped time.
C • Too hot 2

Monday Jun 12, 2017 #

11 AM

Road bike 2:00:25 intensity: (5:49 @0) + (18:15 @1) + (9:06 @2) + (1:10:47 @3) + (11:48 @4) + (4:40 @5) 26.81 mi (4:30 / mi) +701m 4:09 / mi
ahr:115 max:147 shoes: Austro-Daimler Vent Noir

Not much intensity lately, so to Pegan Hill for some repeats. 85-90F , 2 water bottles, was getting a bit unfocused in the last 2 miles, hit 2 potholes before realizing I had to pay attention.

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