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Training Log Archive: coach

In the 7 days ending Nov 11, 2019:

activity # timemileskm+m
  orienteering3 4:25:08 13.74(19:18) 22.11(12:00) 79436c
  paved running2 2:14:27 9.19(14:38) 14.79(9:05) 134
  rowing machine3 30:00 4.21(7:08) 6.77(4:26)
  Exercises1 14:00
  Total8 7:23:35 27.13 43.67 92836c
  [1-5]8 7:20:21
averages - sleep:7.5 rhr:42 weight:143.5lbs

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Monday Nov 11, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)

14pushups,20situps,30/30heeldrops
3 PM

paved running 1:26:58 intensity: (1:11 @0) + (1:04:52 @1) + (15:37 @2) + (5:13 @3) + (5 @5) 5.89 mi (14:46 / mi) +116m 13:55 / mi
ahr:96 max:148

Sunday Nov 10, 2019 #

10 AM

orienteering race 1:16:50 intensity: (14 @0) + (6 @1) + (1 @2) + (40:36 @3) + (23:16 @4) + (12:37 @5) **** 5.44 mi (14:07 / mi) +322m 11:56 / mi
ahr:136 max:163 22c shoes: Inov-8 X-Talon

Another nice piece of terrian, with an excellent course set my Neils.
Had a slight head start on the mass start field. JJ and Julia were ahead by number 2, Peter Z. zoomed by on the way to 3, but the rest of the field didn't get by until about number 10, which I felt good about. The diamond forking was interesting, and well done in a technical area.

Saturday Nov 9, 2019 #

11 AM

orienteering race 42:47 intensity: (1 @1) + (15:24 @3) + (9:44 @4) + (17:38 @5) *** 3.11 mi (13:45 / mi) +152m 11:57 / mi
ahr:143 max:177 14c shoes: Inov-8 X-Talon

Very nice run in some nice open terrain. The fast woods and great visibility gave me a good time.

Friday Nov 8, 2019 #

Note

Hillary is in Hong Kong!

Interview and race.
If the links get lost, her races were CW4x and CW2x.

https://www.facebook.com/worldrowingcoastal/videos...

https://www.eurovisionsports.tv/fisa/#A15MJPEYV2 (Hillary and Erin are misidentified by the announcer through most of the race)

and her upcoming race....around HK island, 27 miles!

http://www.worldrowing.com/events/2019-around-the-...

Thursday Nov 7, 2019 #

3 PM

paved running 47:29 intensity: (1:49 @0) + (24:14 @1) + (17:41 @2) + (3:45 @3) 3.3 mi (14:23 / mi) +18m 14:09 / mi
ahr:97 max:112

Wednesday Nov 6, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)

14lifts,20situps

Exercises (ballista) 14:00 [3]

Tuesday Nov 5, 2019 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:42 slept:7.5 weight:143.5lbs

30situps,20pushups,30/30hamballs,40/30heeldrops,15step jumps
11 AM

orienteering 2:25:31 [3] 5.19 mi (28:03 / mi) +320m 23:33 / mi

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