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Training Log Archive: coach

In the 7 days ending May 4, 2013:

activity # timemileskm+m
  paved running3 1:44:57 10.24(10:15) 16.48(6:22) 154
  orienteering2 1:41:02 6.38(15:51) 10.26(9:51) 369
  trail running2 1:13:17 7.22(10:09) 11.61(6:19) 414
  rowing machine3 30:00 4.09(7:20) 6.59(4:33)
  Total9 5:09:16 27.93(11:04) 44.94(6:53) 937
  [1-5]9 5:02:03
averages - sleep:8 rhr:42 weight:145lbs

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SuMoTuWeThFrSa

Saturday May 4, 2013 #

Event: NEOC: Mt. Misery
 
10 AM

trail running warm up/down 4:32 intensity: (3:29 @0) + (18 @1) + (8 @2) + (4 @3) + (4 @4) + (29 @5) 0.34 mi (13:16 / mi)
ahr:152 max:178 shoes: Inov8 OROC 350

orienteering race 50:44 intensity: (10 @0) + (3:07 @1) + (23:37 @2) + (19:44 @3) + (3:44 @4) + (22 @5) 3.18 mi (15:58 / mi) +142m 14:02 / mi
ahr:112 max:162 shoes: Inov8 OROC 350

trail running warm up/down 2:35 intensity: (2 @1) + (1:27 @2) + (1:06 @3) 0.23 mi (11:02 / mi) +3m 10:36 / mi
ahr:109 max:117 shoes: Inov8 OROC 350


Green - Splits

Friday May 3, 2013 #

2 PM

paved running 30:24 intensity: (22 @0) + (14 @1) + (4:38 @2) + (23:13 @3) + (49 @4) + (1:08 @5) 3.01 mi (10:05 / mi) +13m 9:57 / mi
ahr:118 max:155 shoes: Asics 1140

Thursday May 2, 2013 #

Event: CSU Park-O #3: Boston Common
 
8 AM

rowing machine (30abs,30hamball) 10:00 [2] 2.23 km (4:29 / km)

6 PM

paved running 49:46 intensity: (1:10 @0) + (12 @1) + (12:47 @2) + (20:07 @3) + (15:02 @4) + (28 @5) 5.36 mi (9:17 / mi) +103m 8:45 / mi
ahr:122 max:150 shoes: Asics 1150

Hard to get out, but once running felt relaxed and fit.
One loop of Wilson Mt, going to 7 sisters on Sunday.
Last one was at least 15 years ago.
Not really trained for it, so will go out slow.

Wednesday May 1, 2013 #

7 AM

rowing machine (30abs,bplank) 10:00 [1] 2.13 km (4:42 / km)
slept:7.0 weight:145lbs

12 PM

trail running (Skyline1) 1:06:10 intensity: (46 @0) + (6 @1) + (9:36 @2) + (46:54 @3) + (7:48 @4) + (1:00 @5) 6.64 mi (9:58 / mi) +411m 8:21 / mi
ahr:139 max:171 shoes: Salamon SpeedCross 3

Feeling effects of last weekend. Going well but very tiring in the end.

Tuesday Apr 30, 2013 #

8 AM

rowing machine (30abs,28hamballs) 10:00 [3] 2.23 km (4:29 / km)
rhr:40 slept:8.0 weight:145lbs

Hard to believe I gained a few pounds last weekend, shows what nachos and pizza can do.....
and that pint of chocolate milk was good too.

Monday Apr 29, 2013 #

9 AM

paved running 24:47 intensity: (35 @0) + (22:46 @1) + (1:26 @2) 1.86 mi (13:20 / mi) +38m 12:32 / mi
ahr:101 max:127 rhr:44 slept:9.0 weight:145lbs shoes: Asics 1140

Sunday Apr 28, 2013 #

9 AM

orienteering race (Middle) 50:18 intensity: (41 @0) + (11 @1) + (16:07 @2) + (29:50 @3) + (3:29 @4) 3.2 mi (15:43 / mi) +227m 12:53 / mi
ahr:132 max:153 shoes: Inov-8 OROC 340

Less than enthusiastic at the start, forgot my clue sheet holder but the cadets fixed me up with it attached to the bib.
Seemed to take forever to find the start on the map, and by then I had drifted west. Overecorrected to the east, then back west making for a circuitous route to one. Got caught above the cliff to two, then pretty good for the next few.
Kesenya caught up at 6.
I went south to the fence, was going fine along the fence, smugly noted her falling behind on the rocky slope to the east, when I suddenly noticed number 7!, I had been going to 8.!
Quick left and ran hard up the slope. Passing above her I lost balance and almost took us both out in a fall. Distracted I passed just below, like 2 meters, the control without seeing it. Molly Kemp was above looking down, and Kesenya w exiting up the cliff. I still couldn't,t see the control, but I slid back and saw it among the rock.
Along the side hill I tried to pull up, but Kesenya remained ahead, and it was helpful to have another set of eyes to find 9 and 10.
She went to low on 12 and I got ahead over the ridge. Surprised to pull away from Novatna here too.


Day 2, Mid, Red - Splits

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