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Training Log Archive: coach

In the 7 days ending Apr 26, 2015:

activity # timemileskm+m
  orienteering2 3:00:21 11.24(16:02) 18.1(9:58) 228
  trail running2 1:41:36 10.75(9:27) 17.3(5:52) 490
  paved running2 1:40:19 10.31(9:44) 16.59(6:03) 188
  rowing machine2 20:00 2.81(7:07) 4.52(4:25)
  Total7 6:42:16 35.11(11:28) 56.5(7:07) 906
  [1-5]7 6:40:18
averages - sleep:8 rhr:37 weight:146lbs

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

10 AM

orienteering race 1:45:35 intensity: (27:13 @1) + (1:12:24 @2) + (5:58 @3) 6.35 mi (16:37 / mi) +167m 15:22 / mi
ahr:116 max:136 shoes: Inov8 OROC 350

Looking for some fine running in Bear Brook, but didn't get south into the bouldery area, and lots of wandering in the thick woods of the north.

trail running warm up/down 7:03 intensity: (5:57 @1) + (29 @2) + (37 @3) 0.5 mi (14:11 / mi) +21m 12:32 / mi
ahr:108 max:147 shoes: Inov8 OROC 350

No streamers after awhile, so had to relocate and find the start....
C • Find the start 2

Saturday Apr 25, 2015 #

Event: NEOC: Needham Town Forest
 
12 PM

orienteering race 1:14:46 intensity: (23:28 @1) + (46:27 @2) + (3:43 @3) + (1:08 @4) 4.89 mi (15:17 / mi) +61m 14:43 / mi
ahr:115 max:166 shoes: Inov8 OROC 350

Taking it easy running wise, as my legs were really tired after yesterday. Strategy was , memorize the leg, run on compass, relocate. Worked most of the time, but it a hard map to relocate on with much unmapped rock and numerous unmapped trails.

Red - Splits

Friday Apr 24, 2015 #

1 PM

trail running 1:34:33 intensity: (6:44 @1) + (28:31 @2) + (56:47 @3) + (2:27 @4) + (4 @5) 10.25 mi (9:13 / mi) +469m 8:05 / mi
ahr:131 max:167 shoes: Columbia Master Fly

Colonial RR 10 mile course. 2 mile warm up, then 3x2miles at threshold with 1 mile rests. Went off course around mile 3, so looped back to get it in later. Last 2 mile was really hard, couldn't get my HR over 140, and legs were going all out.

Wednesday Apr 22, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:7.0

(143)
30abs,40hamball,40heeldrop,raises
3 PM

paved running 55:06 intensity: (47 @0) + (32:26 @1) + (18:35 @2) + (3:18 @3) 5.54 mi (9:57 / mi) +105m 9:24 / mi
ahr:109 max:138 shoes: Columbia Master Fly

Intention was a long threshold on some trails, but became obvious that the legs were not ready yet.

Tuesday Apr 21, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:9.0 weight:146lbs

(139)
30abs,40hamball,60heeldrops
6 PM

paved running 45:13 intensity: (1:11 @0) + (7:29 @1) + (36:33 @2) 4.77 mi (9:29 / mi) +83m 9:00 / mi
ahr:115 max:129 shoes: Altra Instinct 1.5

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