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Training Log Archive: coach

In the 7 days ending Oct 9, 2017:

	activity	#	time	miles		km		+m
	paved running	5	5:12:37	24.77	(12:37)	39.86	(7:51)	422
	trail running	2	1:35:45	8.8	(10:53)	14.16	(6:46)	434
	Road bike	1	51:22	12.1	(4:15)	19.47	(2:38)	161
	rowing machine	4	40:00	5.61	(7:08)	9.03	(4:26)
	Total	10	8:19:44	51.27	(9:45)	82.52	(6:03)	1017
	[1-5]	10	8:19:24
averages - sleep:8.3 rhr:42 weight:143.5lbs

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Monday Oct 9, 2017 #

10 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0

35abs,20pushups,45heeldrops

paved running 54:57 4.08 mi (13:28 / mi) +73m 12:45 / mi
ahr:101 max:140 shoes: Asics GT-1000

with Judy

Sunday Oct 8, 2017 #

Event: SVO Susquehanna Stumble XIX

Event: NEOC: Noon Hill

7 AM

paved running long 2:06:03 [3] 9.92 mi (12:42 / mi) +173m 12:03 / mi
shoes: Altra Instinct 1.5

The usual loop with Judy, then out for more. Was trying to decide to go for 2 hours or 6 miles when the rain came back, so I was going to get wetter, might as well do some more running. Found the GCC XC race course and did a mile or so on that, then back on the rec path and a loop around the block to get to 2 hours
Corrected for lapse near GCC.

Saturday Oct 7, 2017 #

Event: Spotted Horse Gravel Ultra

3 PM

paved running 36:34 [3] 3.3 mi (11:04 / mi) +35m 10:43 / mi
shoes: Altra Instinct 1.5

Friday Oct 6, 2017 #

10 AM

paved running 56:36 [1] 4.11 mi (13:46 / mi) +74m 13:02 / mi
shoes: Asics GT-1000

Thursday Oct 5, 2017 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:43 slept:8.5 weight:142.5lbs

35abs,20lifts,40heeldrops

12 PM

trail running (Skyline 1) 1:11:24 6.64 mi (10:45 / mi) +393m 9:05 / mi
ahr:145 max:185 shoes: Columbia Master Fly

A slow start, then put my mind to trying to get under 70 minutes, but it escaped me again. Probably need some speedwork to be able to go faster. I was working real hard most of the time, so tough a course.

Wednesday Oct 4, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:41 weight:144lbs

35jacknifes,60heeldrops,25pushups,2m/quad,1m.backplank

11 AM

Road bike 51:22 [3] 12.1 mi (4:15 / mi) +161m 4:05 / mi
shoes: Ross Signature 290S

Tuesday Oct 3, 2017 #

Note

Although it may be obvious or not , to everyone who knows me, I am a huge fan of women in sports, and especially track running (and of course orienteering running and more recently, rowing).
Here is a race which I just discovered, which not only features women athletes, but USA women winning in an event which they have not contended for in a long long time.
Here is the historical perspective.
"Before this race, no American woman had ever won a medal in the steeple at the World Championships.
Emma Coburn and Courtney Frerichs changed that with an historic 1-2 finish, decimating a field that included the current World Record holder and Olympic Champion.
This was also the first time any Americans had taken home both gold and silver at the World Champions or the Olympics in a race longer than 400m since the 1912 Olympics.
Both Emma and Courtney also ran faster than the existing American Record."

It is obvious that the US is getting better at the track world championships, I suspect they have invested a lot of time in coaching and training, and in the belief that you don't have to be from certain continents of the world to excel at running, you just have to train hard and smart.
Here is the race video.

http://www.nbcsports.com/video/2017-iaaf-worlds-em...

Especially interesting is the 2nd place woman, who is fairly new to running.

C • Thanks! 6

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:144lbs

35abs,20lifts,40hamballs,60heeldrops,2m/quad

12 PM

paved running 26:35 2.22 mi (11:59 / mi) +66m 10:58 / mi
ahr:127 max:161 shoes: Asics GT-1000

trail running 24:21 2.16 mi (11:17 / mi) +41m 10:39 / mi
ahr:119 max:128 shoes: Asics GT-1000

paved running 11:52 1.13 mi (10:29 / mi) +1m 10:27 / mi
ahr:115 max:120 shoes: Asics GT-1000

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