Training Log Archive: coach

In the 7 days ending Dec 9, 2017:

	activity	#	time	miles		km		+m
	paved running	4	3:22:25	16.07	(12:36)	25.87	(7:50)	341
	orienteering	1	1:06:35	4.13	(16:07)	6.65	(10:01)	256	16c
	rowing machine	5	50:00	7.15	(6:59)	11.51	(4:21)
	Exercises	1	30:00
	trail running	1	28:27	2.52	(11:17)	4.06	(7:01)	80
	Total	11	6:17:27	29.88		48.08		677	16c
averages - sleep:8 rhr:41 weight:143.8lbs

1:36

0:00

10 AM

paved running 56:10 [1] 4.09 mi (13:44 / mi) +84m 12:55 / mi
shoes: Asics GT-1000

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:42

33situps,25pushups

2 PM

paved running 55:24 [1] 4.3 mi (12:53 / mi) +88m 12:07 / mi
shoes: Asics GT-1000

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:40

33abs,20lifts,2m./quad,40heeldrops

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:143.5lbs

30situps,22pushups,40hamballs,1m/quad,40heeldrops

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:144lbs

33abs,20lifts,45heeldrops

1 PM

paved running 23:53 [3] 2.2 mi (10:52 / mi) +69m 9:54 / mi
shoes: Asics GT-1000

trail running 28:27 [3] 2.52 mi (11:17 / mi) +80m 10:16 / mi
shoes: Asics GT-1000

paved running 14:16 [3] 1.42 mi (10:02 / mi) +14m 9:44 / mi
shoes: Asics GT-1000

Note

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30situps,22pushups

1 PM

paved running 52:42 [1] 4.06 mi (12:58 / mi) +86m 12:10 / mi
shoes: Asics GT-1000

Event: DVOA Fair Hill (1:15,000)

Exercises 30:00 [1]

Pilates and stretching with Rhonda

12 PM

orienteering race 1:06:35 [4] ***** 4.13 mi (16:07 / mi) +256m 13:31 / mi
16c shoes: Inov-8 X-Talon

Beaver Brook, NH