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Training Log Archive: coach

In the 7 days ending May 26, 2018:

activity # timemileskm+m
  orienteering3 3:04:03 12.02(15:18) 19.35(9:31) 65252c
  paved running3 2:49:03 11.91(14:11) 19.17(8:49) 294
  trail running1 1:08:14 6.65(10:16) 10.7(6:23) 380
  rowing machine4 40:00 5.65(7:05) 9.09(4:24)
  Total11 7:41:20 36.24(12:44) 58.31(7:55) 132652c
  [1-5]11 7:39:20
averages - sleep:7.8 rhr:40 weight:143.5lbs

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SuMoTuWeThFrSa

Saturday May 26, 2018 #

12 PM

orienteering race 52:37 intensity: (11 @0) + (12 @1) + (8 @2) + (22:21 @3) + (25:05 @4) + (4:40 @5) 3.26 mi (16:08 / mi) +306m 12:30 / mi
ahr:136 max:154 16c shoes: Inov-8 X-Talon


WOC TT - Middle Red - Splits

Friday May 25, 2018 #

Event: Westchester County Challenge
 
2 PM

orienteering race 22:07 intensity: (1:36 @3) + (2:43 @4) + (17:48 @5) 2.29 mi (9:38 / mi) +66m 8:51 / mi
ahr:146 max:152 20c shoes: Inov-8 X-Talon


WOC TT - Sprint Blue - Splits

Thursday May 24, 2018 #

Event: CSU Park-o: Edmands Park
 

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:6.5 weight:143lbs

33abs,20pushups,60heeldrops,2m.1legstand

Wednesday May 23, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:8.2 weight:143.5lbs

20situps,15pushups,40heeldrops,2m.1legstand
12 PM

trail running 1:08:14 intensity: (7 @0) + (12 @1) + (26 @2) + (25:01 @3) + (21:10 @4) + (21:18 @5) 6.65 mi (10:16 / mi) +380m 8:43 / mi
ahr:138 max:150 shoes: Columbia Master Fly

Determined to put in a good workout, although feeling a bit lethargic on the way over, forced the pace for the first half.
4 PM

paved running 56:36 intensity: (22 @0) + (4:22 @1) + (17:38 @2) + (34:14 @3) 4.03 mi (14:03 / mi) +117m 12:53 / mi
ahr:107 max:118 shoes: Asics 1000-5

with Judy

Tuesday May 22, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:43 slept:9.0 weight:144lbs

30abs,25pushups,50heeldrops
2 PM

paved running 56:36 intensity: (41 @0) + (48:42 @1) + (7:00 @2) + (13 @3) 4.05 mi (13:58 / mi) +76m 13:12 / mi
ahr:93 max:107 shoes: Altra Instinct 1.5

Monday May 21, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5

2x20situps,2x15pushups,10hamballs,30/30heeldrops,1m.backplank
3 PM

paved running 55:51 [1] 3.83 mi (14:34 / mi) +101m 13:28 / mi
shoes: Asics 1000-5

Sunday May 20, 2018 #

Event: NEOC: High Rock
 
10 AM

orienteering race 1:49:19 intensity: (39 @0) + (4:09 @1) + (5:13 @2) + (1:33:37 @3) + (4:02 @4) + (1:39 @5) 6.47 mi (16:54 / mi) +280m 14:54 / mi
ahr:122 max:168 16c shoes: Inov-8 OROC 340

Humid and wet woods, lots of bugs, pretty thick routes, and thigh high bushes is some of the "white" woods. Coupled with some really bad navigation, it counts as a bad day of orienteering, something I encounter rarely.

Red - Splits

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