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Training Log Archive: coach

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  orienteering4 3:34:51 13.55(15:51) 21.81(9:51) 51129 /64c45%
  trail running2 1:22:09 4.43(18:33) 7.13(11:32) 53
  rowing machine4 40:00 3.59 5.77
  paved running1 20:55 2.13(9:50) 3.43(6:06) 40
  Total10 5:57:55 23.69 38.13 60429 /64c45%
  [1-5]10 5:52:54
averages - sleep:7.1 rhr:39 weight:143.8lbs

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Monday May 13, 2013 #

9 AM

rowing machine (30abs,25hamballs,45toes) 10:00 [2] 2.15 km (4:39 / km)
rhr:40 slept:9.0 weight:145lbs

Sunday May 12, 2013 #

9 AM

trail running warm up/down 7:09 intensity: (4:09 @0) + (24 @1) + (33 @2) + (2:03 @3) 0.43 mi (16:41 / mi) +53m 12:03 / mi
ahr:110 max:128 shoes: Inov-8 OROC 340

orienteering long 2:02:10 intensity: (7:36 @1) + (37:57 @2) + (56:01 @3) + (19:19 @4) + (1:17 @5) 6.81 mi (17:56 / mi) +429m 15:00 / mi
ahr:117 max:150 18c shoes: Inov-8 OROC 340

Coulda shoulda run faster. HR shows I was taking it too easy.

Long Red Y - Splits

Saturday May 11, 2013 #

Event: NEOC: Beaver Brook North
 

orienteering race (Middle) 51:30 [3] 4.3 km (11:59 / km)
spiked:15/16c shoes: Inov-8 OROC 340


Middle Red Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
3 PM

orienteering race 22:11 intensity: (6 @0) + (9 @1) + (8 @2) + (1:01 @3) + (11:59 @4) + (8:48 @5) 1.89 mi (11:44 / mi) +77m 10:25 / mi
ahr:142 max:156 16c shoes: Icebug Celeritas


Sprint Red - Splits

Thursday May 9, 2013 #

8 AM

rowing machine (30abs,30hamb,50/10toes) 10:00 [3] 2.25 mi (4:27 / mi)
slept:6.5 weight:143lbs

New batteries for ERG computer.

Wednesday May 8, 2013 #

8 AM

rowing machine (30abs,60toes,bplank) 10:00 [1]
rhr:37 slept:6.5 weight:142lbs

5 PM

paved running 20:55 intensity: (15 @0) + (2:09 @1) + (8:47 @2) + (4:28 @3) + (5:16 @4) 2.13 mi (9:50 / mi) +40m 9:17 / mi
ahr:115 max:145 shoes: Asics 1150

Got out, did a threshold pickup.

Tuesday May 7, 2013 #

8 AM

rowing machine (30abs,28hamball,60toes) 10:00 [1]
slept:6.5 weight:145lbs

Erg computer dead.
12 PM

trail running 1:15:00 [1] 4.0 mi (18:45 / mi)
shoes: Adidas trail trainers

Went to Wrentham to continue the mapping, but GhettoCAD, or the iPad was not co operating. It would only display part of the map, the rest just a few features here and there. Shut down, restart , same thing. So did a little area but was worried about saving the work and downloading it, so decided to go home and troubleshoot.
With some time now, I went exploring on the west part of the state forest. Looking to see if it would be worth mapping. similar to the main area, fewer trails maybe, but the western most part is devoid of rocks and is just rolling glaciala terrain. Some open woods, but also the annoying undergrowth of southern Mass.
Worth mapping, maybe for a prologue and chase type event using both sides of the road.
6 PM

orienteering race (Park-O) 19:00 intensity: (31 @0) + (2 @1) + (1 @2) + (1:23 @3) + (12:23 @4) + (4:40 @5) 2.18 mi (8:43 / mi) +5m 8:40 / mi
ahr:139 max:167 spiked:14/14c shoes: Asics 1150


Advanced - Splits

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