Training Log Archive: coach

In the 7 days ending May 18, 2015:

	activity	#	time	miles		km		+m
	Road bike	4	4:53:39	71.38	(4:07)	114.88	(2:33)	638
	paved running	2	1:40:42	8.17	(12:20)	13.14	(7:40)	95
	orienteering	1	1:23:48	4.74	(17:40)	7.64	(10:59)	339
	rowing machine	4	57:15	6.21	(9:13)	10.0	(5:44)	43
	Total	9	8:55:24	90.5	(5:55)	145.65	(3:41)	1115
	[1-5]	9	7:51:37
averages - sleep:7.8 rhr:39 weight:144lbs

1:57

0:00

6 AM

paved running 50:51 4.07 mi (12:30 / mi) +93m 11:41 / mi
ahr:90 max:110 shoes: Asics 1150

rowing machine 13:55 [2] 3.0 km (4:38 / km) +42m 4:20 / km
ahr:84 max:92 slept:8.0 (injured)

Event: NEOC: Mt. Tom

11 AM

orienteering race (Mt Tom Red) 1:23:48 [3] 4.74 mi (17:40 / mi) +339m 14:27 / mi
shoes: Inov8 OROC 350

Event: NEOC / WCOC: Gay City State Park

7 AM

paved running 49:51 [1] 4.1 mi (12:10 / mi) +2m 12:09 / mi
(injured) shoes: Asics 1150

Early into Boston to drop Hill, off to PanAm trials.
Then Jude and I did a river loop. Calf sore the whole way.

11 AM

Road bike 1:15:19 18.86 mi (4:00 / mi) +191m 3:52 / mi
ahr:122 max:240

7 AM

rowing machine 11:20 [3] 0.0 mi +1m null / mi
ahr:88 max:90 (injured)

Calf better, may try a run tomorrow.
30abs.15/20hamballs,15/30heeldrops,2x1minute quadstretch.

11 AM

Road bike 1:46:19 26.92 mi (3:57 / mi) +294m 3:49 / mi
ahr:106 max:127 shoes: Austro-Daimler Vent Noir

rowing machine 14:00 [3] 3.0 km (4:40 / km)
rhr:39 slept:7.5 weight:144lbs (injured)

30abs,40hamballs,40 heel drops.

12 PM

Road bike 1:02:01 14.6 mi (4:15 / mi) +153m 4:07 / mi
ahr:106 max:245 shoes: Austro-Daimler Vent Noir

rowing machine 18:00 [3] 4.0 km (4:30 / km)
slept:8.0 (injured)

Calf tight, but erging loosens it up.

Road bike 50:00 [3] 11.0 mi (4:33 / mi)
shoes: Ross Signature 290S

Ride to Trader Joes for canned salmon, bread and cashews.