Training Log Archive: coach

In the 7 days ending Sep 8, 2014:

	activity	#	time	miles		km		+m
	orienteering	2	3:14:38	11.38	(17:06)	18.32	(10:38)	409	25 /	27c	92%
	paved running	4	3:03:15	17.16	(10:41)	27.61	(6:38)	255
	Road bike	1	49:57	12.4	(4:02)	19.96	(2:30)	67
	rowing machine	2	20:00	2.77	(7:13)	4.46	(4:29)
	Total	9	7:27:50	43.71	(10:15)	70.34	(6:22)	731	25 /	27c	92%
	[1-5]	9	7:25:47
averages - sleep:7.9 rhr:37 weight:145lbs

1:57

0:00

10 AM

paved running 54:12 4.07 mi (13:19 / mi) +73m 12:37 / mi
ahr:103 max:168 rhr:37 slept:8.0 weight:145lbs shoes: Altra Instinct 1.5

With Jude

11 AM

orienteering race (BLUE) 1:57:01 ***** 6.38 mi (18:20 / mi) +224m 16:32 / mi
ahr:121 max:145 spiked:14/15c shoes: Inov-8 OROC 340

Event: Pawtuckaway Camping Weekend

11 AM

orienteering race (RED) 1:17:37 ***** 5.0 mi (15:31 / mi) +185m 13:55 / mi
ahr:138 max:153 spiked:11/12c shoes: Inov-8 OROC 340

10 AM

Road bike 49:57 [3] 12.4 mi (4:02 / mi) +67m 3:58 / mi
shoes: Ross Signature 290S

Newton garden.
About 30 green tomatoes ready to ripen.

rowing machine (20absbplankfplank) 10:00 [3] 2.32 km (4:19 / km)
slept:8.2

12 PM

paved running tempo 58:57 6.21 mi (9:29 / mi) +74m 9:09 / mi
ahr:139 max:165 shoes: Altra Instinct 1.5

rowing machine (30abs15/20hamb20/30toes) 10:00 [2] 2.14 km (4:40 / km)
slept:7.5

4 PM

paved running 31:43 [2] 2.92 mi (10:51 / mi) +71m 10:05 / mi
shoes: Altra Instinct 1.5

11 AM

paved running 38:23 [2] 3.95 mi (9:43 / mi) +37m 9:27 / mi
shoes: Altra Instinct 1.5

Heat adaption run while car is inspected. (30C).