Training Log: coach
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| paved running | 2 | 2:04:01 | 9.67 | (12:49) | 15.56 | (7:58) | 124 | |||||
| trail running | 1 | 24:41 | 1.73 | (14:16) | 2.78 | (8:52) | 72 | |||||
| Exercises | 2 | 24:00 | ||||||||||
| rowing machine | 2 | 20:00 | 2.85 | (7:02) | 4.58 | (4:22) | ||||||
| Total | 4 | 3:12:42 | 14.25 | 22.93 | 196 | |||||||
| [1-5] | 4 | 2:53:22 | ||||||||||
| averages - sleep:8.3 weight:146lbs | ||||||||||||
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Tuesday Jan 24 #
8 AM
rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0
Exercises (PT) 14:00 [1]
Monday Jan 23 #
9 AM
rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.5 weight:146lbs
Exercises 10:00 [1]
35situps,30pushups,65heeldrops,2m./1legstand
1 PM
paved running 19:50 1.66 mi (11:57 / mi) +35m 11:12 / mi
ahr:117 max:130 shoes: Asics Nimbus
Wet snow
paved running 23:43 2.07 mi (11:28 / mi) +5m 11:22 / mi
ahr:115 max:123 shoes: Asics Nimbus
trail running 24:41 1.73 mi (14:16 / mi) +72m 12:38 / mi
ahr:118 max:137 shoes: Asics Nimbus
34F
Stream crossings flooded, detoured up to the Wilson peak. Lots of puddles.
Stream crossings flooded, detoured up to the Wilson peak. Lots of puddles.
Sunday Jan 22 #
11 AM
paved running 1:20:28 5.94 mi (13:33 / mi) +83m 12:59 / mi
ahr:94 max:118 shoes: Asics Nimbus
with Judy....2 nips,1 water
- Feb 3 [0w, 6d]: Y - U.S. Ski Orienteering Championships
- Mar 11 [6w, 0d]: Y - QOC Royal Romp 2-Day Classic on the schedule
- Mar 24 [7w, 6d]: ? - Flying Pig XXV - 2023 OUSA Nationals
- Apr 3 [9w, 2d]: N - Riga Orienteering Week love to go
- Apr 15 [11w, 0d]: Y - 43rd West Point National Ranking Event
- Apr 22 [12w, 0d]: ? - Crooked Compass Adventure Trek
- Apr 22 [12w, 0d]: Y - TARC Spring Classic 1st trail race in many years
- May 6 [14w, 0d]: Y - UNO: Boulder Dash
- Jul 1 [22w, 0d]: Y - 5 Days Italy
- Jul 11 [23w, 3d]: ? - World Orienteering Championships 2023
- Jul 21 [24w, 6d]: N - 2023 North American Orienteering Championships
- Jul 22 [25w, 0d]: ? - O Ringen
- Jul 29 [26w, 0d]: ? - Bavarian Forest 5 Days
- Aug 11 [27w, 6d]: ? - WMOC 2023
- Aug 19 [29w, 0d]: Y! - Deerfield Dirt Road Rondanee
- Aug 29 [30w, 3d]: ? - Laramie Daze
- Sep 23 [34w, 0d]: Y - OUSA 2023 Masters Nationals More Letchworth!
- Jun 17, 2050 [1,428w, 6d]: ? - wmoc 2050 M100? Goal- Get to the start line..
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 28 | | ||||||||||
| Jan 21 | | ||||||||||
| Jan 14 | | ||||||||||
| Jan 7 | | ||||||||||
| Dec 31, 2022 | |
| Week Ending | Training hours by activity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | |||||||||||
| Jan 28 | | |||||||||||
| Jan 21 | | |||||||||||
| Jan 14 | | |||||||||||
| Jan 7 | | |||||||||||
| Dec 31, 2022 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Jan 28 | | ||||||||||
| Jan 21 | | ||||||||||
| Jan 14 | | ||||||||||
| Jan 7 | | ||||||||||
| Dec 31, 2022 | |
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