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Training Log Archive: coach

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  paved running5 4:22:06 18.64(14:04) 29.99(8:44) 380
  orienteering2 1:50:11 6.15(17:55) 9.9(11:08)21c
  trail running1 28:24 2.52(11:16) 4.06(7:00) 65
  rowing machine2 20:00 2.76(7:15) 4.44(4:30)
  Total9 7:00:41 30.07(14:00) 48.39(8:42) 44421c
  [1-5]9 6:51:52
averages - sleep:8.2 weight:143.5lbs

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

Event: NEOC/CSU: Rocky Woods & Youth Series #3
 

orienteering race 1:39:00 [3] *** 4.8 mi (20:37 / mi)
21c shoes: Inov-8 OROC 340


Blue - Splits

Saturday Nov 2, 2019 #

Event: Ontario Orienteering Championships
 

Friday Nov 1, 2019 #

12 PM

paved running 58:33 intensity: (39 @0) + (42:04 @1) + (12:31 @2) + (3:19 @3) 3.95 mi (14:49 / mi) +69m 14:03 / mi
ahr:96 max:111

Thursday Oct 31, 2019 #

11 AM

orienteering 11:11 [3] 1.35 mi (8:17 / mi)

2 PM

paved running 41:15 intensity: (1:06 @0) + (34:57 @1) + (3:54 @2) + (1:18 @3) 2.73 mi (15:08 / mi) +60m 14:10 / mi
ahr:93 max:113

Wednesday Oct 30, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.4 weight:143.5lbs

20situps,22pushups,30/30hamballs,30/30heeldrops,10boxjumps
1 PM

paved running 58:59 intensity: (28 @0) + (43:48 @1) + (11:32 @2) + (1:32 @3) + (51 @4) + (48 @5) 4.07 mi (14:29 / mi) +58m 13:52 / mi
ahr:96 max:153

Tuesday Oct 29, 2019 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)
slept:8.0

34situps,22pushups,30/30heeldrops,30/30hamballs,2x1 1/2 m.1legstand
3 PM

paved running 1:04:24 intensity: (4:43 @0) + (41:32 @1) + (12:37 @2) + (5:32 @3) 4.24 mi (15:11 / mi) +153m 13:40 / mi
ahr:86 max:118 shoes: Asics

with Judy and Sofie

Monday Oct 28, 2019 #

12 PM

paved running 18:23 intensity: (1:53 @0) + (3:18 @1) + (2:53 @2) + (9:20 @3) + (5 @4) + (54 @5) 1.62 mi (11:22 / mi) +33m 10:41 / mi
ahr:105 max:155

trail running 28:24 intensity: (33 @2) + (27:32 @3) + (19 @4) 2.52 mi (11:16 / mi) +65m 10:26 / mi
ahr:125 max:139 shoes: Altra Solstice

paved running 20:32 intensity: (6 @2) + (20:26 @3) 2.03 mi (10:07 / mi) +7m 10:01 / mi
ahr:116 max:124

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