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Training Log Archive: coach

In the 7 days ending Oct 13, 2017:

activity # timemileskm+m
  paved running4 4:17:15 21.19(12:08) 34.1(7:33) 349
  trail running2 1:21:32 7.16(11:24) 11.52(7:05) 491
  Road bike1 1:03:12 14.0(4:31) 22.53(2:48) 251
  rowing machine4 40:00 5.64(7:06) 9.07(4:25)
  orienteering1 29:46 1.32(22:29) 2.13(13:58) 6014c
  Exercises1 15:00
  Total11 8:06:45 49.31 79.35 115114c
  [1-5]11 7:54:48
averages - sleep:7.9 rhr:41 weight:142.8lbs

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Friday Oct 13, 2017 #

Event: UNO Boulder Dash
 
3 PM

trail running warm up/down 12:03 intensity: (10:45 @0) + (24 @1) + (6 @2) + (48 @3) 0.47 mi (25:39 / mi) +123m 14:09 / mi
ahr:102 max:133 shoes: Inov-8 OROC 340

Checked out the truck "that didn't make it up the hill" for some extra points.
After quite a bit of searching, I determined it was a pickup from about the late 70's early 80's (had an O2 sensor) and was a V8, and I was trying to remember which of the big 3's V8s had the distributor on the top rear of the engine. I knew it wasn't Chrysler, but Ford or GM?.
Then I thought to check the intake manifold casting, and there it was written, FORD.
I think it earned me a bye on my skip of #10.

orienteering race 29:46 intensity: (1 @0) + (34 @1) + (4:09 @2) + (24:22 @3) + (40 @4) ***** 1.32 mi (22:29 / mi) +60m 19:42 / mi
ahr:118 max:144 14c shoes: Inov-8 OROC 340


Sprint1 - Splits

Thursday Oct 12, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:142lbs

30situps,25lifts,60heeldrops,1m.backplank,2m/quad
12 PM

paved running 39:41 intensity: (1 @0) + (5:17 @1) + (19 @2) + (14:03 @3) + (3:14 @4) + (16:47 @5) 3.88 mi (10:13 / mi) +68m 9:41 / mi
ahr:143 max:187 shoes: Altra Instinct 1.5

7 PM

Exercises (Ballista routine) 15:00 [3]

Wednesday Oct 11, 2017 #

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

30situps,20lifts,20/20hamballs,30/30heeldrops,2m/quad
10 AM

Road bike 1:03:12 [2] 14.0 mi (4:31 / mi) +251m 4:17 / mi
shoes: Ross Signature 290S

Tuesday Oct 10, 2017 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:7.5 weight:143.5lbs

30jacknifes,20pushups,50heeldrops,2m/quad
12 PM

trail running (Skyline 1) 1:09:29 intensity: (57 @0) + (1 @2) + (11:31 @3) + (21:08 @4) + (35:52 @5) 6.69 mi (10:24 / mi) +368m 8:52 / mi
ahr:145 max:175 shoes: Columbia Master Fly

Worked hard right from the start and finally got under 70 minutes.

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 intensity: (13 @0) + (26:53 @1) + (20:13 @2) + (7:27 @3) + (11 @4) 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

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