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Training Log Archive: coach

In the 7 days ending Apr 13, 2019:

activity # timemileskm+m
  paved running5 4:07:14 19.49(12:41) 31.37(7:53) 282
  orienteering3 2:16:52 9.19(14:54) 14.78(9:16) 32553c
  trail running1 1:21:07 7.02(11:33) 11.3(7:11) 152
  rowing machine4 40:00 6.53(6:07) 10.51(3:48)
  Total12 8:25:13 42.23(11:58) 67.96(7:26) 75953c
  [1-5]12 8:08:51
averages - sleep:8.2 rhr:40 weight:140.4lbs

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SuMoTuWeThFrSa

Saturday Apr 13, 2019 #

Event: Merrimac River Trail Run
 
Event: QOC Junior Nationals
 
10 AM

orienteering 47:27 intensity: (6 @0) + (20 @1) + (4 @2) + (22:28 @3) + (17:10 @4) + (7:19 @5) 3.33 mi (14:16 / mi) +136m 12:39 / mi
ahr:136 max:157

2 PM

orienteering race (Relay) 24:20 intensity: (9 @1) + (5 @2) + (1:03 @3) + (5:58 @4) + (17:05 @5) *** 2.05 mi (11:52 / mi) +66m 10:47 / mi
ahr:145 max:153 12c shoes: Icebug OLX

The NEOC team, Myself, Tim and Kristen. The crowd mostly went to the wrong first control, which I avoided. Then going pretty quick for me these days (8/K) .

Day 1 - Middle - Red - Splits

Thursday Apr 11, 2019 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:41 slept:7.0 weight:139lbs

30situps,30/30hamballs/20lifts,70heeldrops
5 PM

paved running 37:47 [3] 2.74 mi (13:49 / mi) +14m 13:36 / mi

Wednesday Apr 10, 2019 #

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
rhr:41 slept:9.0 weight:140.5lbs

30abs,24pushups,30/30heeldrops
3 PM

paved running 52:43 intensity: (19 @0) + (26:32 @1) + (9:01 @2) + (6:55 @3) + (8:23 @4) + (1:33 @5) 4.61 mi (11:26 / mi) +83m 10:50 / mi
ahr:109 max:146

Tuesday Apr 9, 2019 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:8.5 weight:140.5lbs

10pushups,15situps,2m/1legstand
11 AM

paved running 24:39 intensity: (3:43 @0) + (4 @1) + (31 @2) + (14:55 @3) + (28 @4) + (4:58 @5) 2.24 mi (11:00 / mi) +64m 10:06 / mi
ahr:123 max:182 shoes: Asics 1000-5

Legs tired from Sunday .

trail running 1:21:07 intensity: (2:35 @1) + (2:37 @2) + (1:15:55 @3) 7.02 mi (11:33 / mi) +152m 10:49 / mi
ahr:118 max:131 shoes: Asics 1000-5

Not being too frisky, so took some time under the rt128 bridge to pick up all the plastic trash I could find.

paved running 16:15 intensity: (5 @1) + (19 @2) + (15:51 @3) 1.52 mi (10:43 / mi)
ahr:120 max:129

4 PM

paved running 39:18 intensity: (16 @0) + (11:45 @1) + (14:48 @2) + (12:29 @3) 2.76 mi (14:14 / mi) +59m 13:21 / mi
ahr:103 max:124 shoes: Altra Instinct 1.5

with Judy. Days plastic trash haul, 4 pint bottles,11nip bottles.

Monday Apr 8, 2019 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:141.5lbs

30situps.20pushups,30/30hamballs,60heeldrops
3 PM

paved running 1:16:32 intensity: (1:16 @0) + (57:38 @1) + (10:03 @2) + (7:35 @3) 5.63 mi (13:36 / mi) +62m 13:09 / mi
ahr:96 max:125

with Judy

Sunday Apr 7, 2019 #

Event: NEOC: Historic Beaver Brook & Youth Series #1
 
12 PM

orienteering race 19:09 intensity: (16 @0) + (16 @1) + (20 @2) + (5:15 @3) + (6:03 @4) + (6:59 @5) 1.74 mi (11:00 / mi) +32m 10:24 / mi
ahr:136 max:156 20c shoes: Icebug Celeritas

orienteering race 19:46 intensity: (12 @1) + (3 @2) + (5:33 @3) + (7:53 @4) + (6:05 @5) 1.24 mi (15:56 / mi) +69m 13:35 / mi
ahr:140 max:152 21c shoes: Icebug Celeritas

orienteering 26:10 intensity: (10:26 @0) + (10:07 @1) + (2:02 @2) + (3:35 @3) 0.83 mi (31:31 / mi) +22m 29:10 / mi
ahr:85 max:124 shoes: Icebug Celeritas

picking up controls

Sprint-2 - Splits

Sprint-1 - Splits

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