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Training Log Archive: coach

In the 7 days ending Dec 2, 2018:

	activity	#	time	miles		km		+m
	paved running	4	4:41:46	20.81	(13:32)	33.5	(8:25)	140
	trail running	1	1:24:16	8.12	(10:23)	13.07	(6:27)	126
	orienteering	1	1:08:12	3.62	(18:50)	5.83	(11:42)	69	8c
	rowing machine	3	30:00	5.12	(5:52)	8.23	(3:39)
	stationary bike	1	10:00
	Total	10	7:54:14	37.67		60.63		335	8c
	[1-5]	10	7:36:36
averages - sleep:8.2 rhr:45 weight:145.9lbs

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Sunday Dec 2, 2018 #

9 AM

paved running 1:40:38 7.37 mi (13:39 / mi) +50m 13:22 / mi
ahr:105 max:178 weight:146lbs shoes: Asics GT-1000

We all went for a run this morning, Sam going farther and faster, Ross, Judy and I pushing Sofie at a much slower pace.
Went south then back along the river, some new paths for me, then Judy and Ross went home and, not wanting to wake a sleeping baby, handed off the jogger to me. Sofie woke up shortly thereafter, but was quiet, and tuned on her song player, so I kept jogging with a goal of 6, then 7 miles.
Used these old shoes as the Montrails had hurt my feet on the pavement the other day.

Saturday Dec 1, 2018 #

Event: WCOC RHINO at Ratlum Mountain

stationary bike 10:00 [2]
weight:147lbs

Warm up on a new-to skrindvagen bike trainer. Then :
25situps,50heeldrops,
before some quick waffles and to the training.

10 AM

orienteering 1:08:12 [2] 3.62 mi (18:50 / mi) +69m 17:47 / mi
8c weight:147lbs shoes: Inov-8 X-Talon

Training at Hamarskog. Cloudy and misty, again, temp around 2C, again. With a polypro layer and a long and short O top, gloves and hat, I was warm.
The parking was already full when we got there, amazing how many show up for a long training in pretty nasty weather. Somewhat explains why the Swedes are so good at this.
Typical Uppsala woods, lots of small contour details, a few rock features, but those went away after 2 controls, it was contour only for 3 more, then I cut off the corridor and control pick, then back via a corridor with a few features noted (ie, rough compass. Always young orienteerers streaming by, and I got back in the hour we (Sam & Kate) agreed upon.

Friday Nov 30, 2018 #

Event: Uppsala träningshelg 2018, UTH

paved running 1:15:00 [3] 10.0 km (7:30 / km)
shoes: Montrail Hurricane Ridge Gore

Run to the gym with Sam, then back by myself. 2C, misty rain.

Thursday Nov 29, 2018 #

Note

Sitting in airplane seats.
Dark and snowy mix not too inviting for a late "afternoon" run, in the dark.
BA food not as good as Swiss. Very cheery though.

Wednesday Nov 28, 2018 #

rowing machine 10:00 [3] 2.24 mi (4:28 / mi)
rhr:42 slept:8.0 weight:144lbs

30situps,20pushups, 70heeldrops,2m/1legsgtand

3 PM

paved running 41:51 [2] 2.97 mi (14:05 / mi) +45m 13:27 / mi
shoes: Altra Instinct 1.5

PO and water Co. with Judy.

Tuesday Nov 27, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:48 slept:8.7 weight:145lbs

33situps, 20pushups,2m/1legstaqnd,0heeldrops

1 PM

trail running long 1:24:16 8.12 mi (10:23 / mi) +126m 9:54 / mi
ahr:116 max:134 shoes: Asics 1000-5

After dropping of the controls at the storage, I went to the Battle Road. Started in what I thought was the right direction, but after not recognizing any landmarks, and entering the Fiske Hill loop trail, I ended up back in the parking lot, then noticed the road heading toward the visitor center, and was on my way. Big puddles along the way, and the tunnel was flooded. I think some of those infrastructure dollars could be put to use here.

Monday Nov 26, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:146.5lbs

33abs,44hamballs,20lifts

12 PM

paved running 1:04:17 4.26 mi (15:05 / mi) +45m 14:37 / mi
ahr:89 max:105 shoes: Altra Instinct 1.5

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