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Training Log Archive: coach

In the 7 days ending Jun 17, 2017:

activity # timemileskm+m
  Road bike4 6:20:20 83.49(4:33) 134.36(2:50) 1683
  paved running2 1:26:25 6.48(13:20) 10.43(8:17) 156
  rowing machine5 50:00 7.18(6:58) 11.56(4:20)
  orienteering2 49:00 1.99(24:39) 3.2(15:19)24c
  Exercises1 15:00
  Total12 9:40:45 99.14 159.55 183924c
  [1-5]12 9:26:32
averages - sleep:7 rhr:38 weight:139.2lbs

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Saturday Jun 17, 2017 #

Event: WCOC Ratlum Mountain (Summer BBQ and Meeting)
 
Event: Jukola 2017
 

rowing machine 10:00 [3] 2.28 km (4:23 / km)

1mbackplank

Exercises (Ballista routine) 15:00 [3]

orienteering race (Course 2) 24:30 [3] *** 1.6 km (15:19 / km)
12c (injured) shoes: Inov-8 OROC 340

After a short consultation with Eric, I have decided no running for next 2 weeks.
Still, the Ratlum Sprints beckoned, so I walked the course, barely staying ahead of the mosquitoes, which were awful this year.
2 PM

orienteering 24:30 [3] *** 1.6 km (15:19 / km)
12c shoes: Inov-8 OROC 340

And, since dinner was still awaiting those out sprinting, the other Ratlum sprint.

Bashings 1 - Splits

Bashings 2 - Splits

Friday Jun 16, 2017 #

rowing machine 10:00 [3] 2.4 km (4:10 / km)

10 AM

Road bike 1:12:34 [3] 15.34 mi (4:44 / mi) +227m 4:31 / mi
shoes: Austro-Daimler Vent Noir

Bike with Jude.

Thursday Jun 15, 2017 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:7.0 weight:138.5lbs

35jacknifes,2m/quad,30/30heeldrops,20lifts,100buttkicks,1mbackplank.
1 PM

Road bike 1:16:33 intensity: (8:07 @0) + (21:48 @1) + (14:57 @2) + (31:41 @3) 17.87 mi (4:17 / mi) +286m 4:05 / mi
ahr:101 max:128 shoes: Austro-Daimler Vent Noir

To the Newton garden, watering. Then a longer route home.

Wednesday Jun 14, 2017 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:6.5 weight:139.5lbs

35abs,20lifts,2m/quad,45heeldrops,100buttkicks, 1mbackplank, unable to do single plank on left leg
3 PM

paved running 27:03 intensity: (17 @0) + (4:36 @1) + (7:16 @2) + (14:54 @3) 2.34 mi (11:34 / mi) +50m 10:50 / mi
ahr:106 max:120 (injured) shoes: Altra Instinct 1.5

Hamstring very sore.

Tuesday Jun 13, 2017 #

7 AM

rowing machine 10:00 [3] 2.38 km (4:12 / km)
rhr:37 slept:7.5 weight:139.5lbs

SpO2=95
8 AM

Road bike 1:50:48 [2] 23.47 mi (4:43 / mi) +469m 4:27 / mi
shoes: Ross Signature 290S

With no car available, to the dentist, Whole Foods and Newton garden.
80-85F. New England has become too hot for me, and it's only June.
Corrected for recorded stopped time.
C • Too hot 2

Monday Jun 12, 2017 #

11 AM

Road bike 2:00:25 intensity: (5:49 @0) + (18:15 @1) + (9:06 @2) + (1:10:47 @3) + (11:48 @4) + (4:40 @5) 26.81 mi (4:30 / mi) +701m 4:09 / mi
ahr:115 max:147 shoes: Austro-Daimler Vent Noir

Not much intensity lately, so to Pegan Hill for some repeats. 85-90F , 2 water bottles, was getting a bit unfocused in the last 2 miles, hit 2 potholes before realizing I had to pay attention.

Sunday Jun 11, 2017 #

10 AM

paved running 59:22 [1] 4.14 mi (14:20 / mi) +106m 13:17 / mi
(injured) shoes: Altra Instinct 1.5

With Jude. Hamstring a bit sore but made it around.

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