Training Log Archive: coach

In the 7 days ending Oct 3, 2015:

	activity	#	time	miles		km		+m
	orienteering	2	3:42:24	13.52	(16:27)	21.76	(10:13)	417	19 /	41c	46%
	trail running	2	1:26:38	8.84	(9:48)	14.23	(6:05)	412
	paved running	4	1:18:56	6.98	(11:18)	11.24	(7:02)	39
	rowing machine	4	40:00	5.52	(7:14)	8.89	(4:30)
	Total	8	7:07:58	34.87	(12:16)	56.12	(7:38)	868	19 /	41c	46%
	[1-5]	8	6:25:24
averages - sleep:8.3 rhr:39 weight:139.5lbs

2:32

0:00

Event: NEOC: Mount Misery

Event: "O" in the Pines A meet

11 AM

orienteering warm up/down 14:57 0.96 mi (15:34 / mi) +8m 15:11 / mi
ahr:146 max:167 shoes: VJHiTop

orienteering race 58:04 3.12 mi (18:35 / mi) +191m 15:37 / mi
ahr:124 max:144 13c shoes: VJHiTop

paved running warm up/down 13:10 1.15 mi (11:26 / mi) +39m 10:20 / mi
ahr:112 max:122 shoes: VJHiTop

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:139.5lbs

30situps,16lifts,sideplank, backplank,30/30heeldrops,1m/quadstretch.
LEFT achiles sore.

paved running warm up/down 19:37 [3] 1.83 mi (10:43 / mi)
shoes: Asics 1150

paved running warm up/down 13:14 [3] 1.25 mi (10:35 / mi)
shoes: Asics 1150

trail running tempo 18:37 [3] 2.18 mi (8:32 / mi)
ahr:138 max:146 shoes: Asics 1150

Entered by hand as new Windows 10 has messed up the Garmin ability to recognize the Forerunner.

rowing machine 10:00 [3] 2.15 km (4:39 / km)
rhr:39 slept:8.3

40abs,40hamballs,20/30heeldrops,1mquads stretch,15 lifts

rowing machine 10:00 [3] 2.2 km (4:33 / km)

30abs2.backplank

11 AM

trail running 1:08:01 6.66 mi (10:13 / mi) +412m 8:34 / mi
ahr:132 max:146 shoes: Columbia Master Fly

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5

30situps,15lifts,20/20heeldrops

paved running 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Altra Instinct 1.5

easy day

Event: NEOC: Townsend State Forest

10 AM

orienteering 36:34 2.16 mi (16:56 / mi) +19m 16:29 / mi
ahr:95 max:124 7c shoes: Inov8 OROC 350

Hanging controls.

orienteering race (Red) 1:12:18 4.94 mi (14:38 / mi) +134m 13:30 / mi
ahr:120 max:140 spiked:12/13c shoes: Inov8 OROC 350

paved running warm up/down 2:55 0.25 mi (11:41 / mi)
ahr:103 max:113 shoes: Inov8 OROC 350

orienteering race (Brown) 40:31 2.34 mi (17:19 / mi) +65m 15:56 / mi
ahr:119 max:150 spiked:7/8c shoes: Inov8 OROC 350