Training Log Archive: coach

In the 7 days ending Sep 16, 2017:

	activity	#	time	miles		km		+m
	orienteering	2	2:24:22	7.91	(18:15)	12.73	(11:20)	1866
	trail running	2	1:40:09	8.81	(11:22)	14.18	(7:04)	484
	paved running	2	1:28:18	7.04	(12:32)	11.34	(7:47)	430
	Road bike	1	1:08:22	12.57	(5:26)	20.24	(3:23)	333
	rowing machine	2	20:00	2.81	(7:06)	4.53	(4:25)
	Exercises	1	12:00
	Total	9	7:13:11	39.15		63.01		3113
	[1-5]	8	6:18:42
averages - sleep:8 rhr:38 weight:142lbs

1:24

0:00

Event: Falls Classic - Letchworth State Park

11 AM

orienteering race 1:20:07 4.33 mi (18:30 / mi) +378m 14:33 / mi
ahr:136 max:155 shoes: Inov-8 X-Talon

10 AM

Road bike 1:08:22 [3] 12.57 mi (5:26 / mi) +333m 5:01 / mi
shoes: Ross Signature 290S

Garden and TJ's.

7 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:37 slept:8.0 weight:141.5lbs

35abs,25pushups,2.1m/quad,45heeldrops,1m.backplank

11 AM

trail running (Skyline 1) 1:14:11 6.69 mi (11:05 / mi) +382m 9:25 / mi
ahr:139 max:155 shoes: Columbia Master Fly

Skyline trail training, as hard as ever. Ran hard, slow time. Again I am reminded how tough this trail is and what good training it delivers.

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142.5lbs

30jacknifes,1m.backplank,2m/quad,45heeldrops,25pushups

4 PM

paved running 18:54 1.6 mi (11:50 / mi) +46m 10:51 / mi
ahr:114 max:127 shoes: Asics GT-1000

trail running 25:58 2.12 mi (12:16 / mi) +102m 10:40 / mi
ahr:127 max:143 shoes: Asics GT-1000

paved running 15:29 [3] 1.41 mi (10:57 / mi) +5m 10:49 / mi
ahr:123 max:132 shoes: Asics GT-1000

11 AM

paved running 53:55 [0] 4.03 mi (13:23 / mi) +379m 10:21 / mi
shoes: Asics GT-1000

with Jude

9 PM

Exercises (Ballista routine) 12:00 [3]

10 AM

orienteering race 1:04:15 [3] 3.58 mi (17:57 / mi) +1488m 7:50 / mi
ahr:70 max:165 shoes: Inov-8 OROC 340