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Training Log Archive: coach

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  paved running5 4:56:06 23.23(12:45) 37.39(7:55) 423
  orienteering1 1:27:02 4.55(19:08) 7.32(11:53) 33114c
  trail running1 1:00:15 5.44(11:05) 8.76(6:53) 82
  rowing machine5 53:14 8.32(6:24) 13.38(3:59)
  Total11 8:16:37 41.54(11:57) 66.85(7:26) 83614c
  [1-5]11 8:11:53
averages - sleep:8.2 rhr:41 weight:148.7lbs

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MoTuWeThFrSaSu

Sunday Jan 19, 2020 #

2 PM

orienteering (RED) 1:27:02 intensity: (1:43 @0) + (22 @1) + (1:03 @2) + (1:11:20 @3) + (12:34 @4) **** 4.55 mi (19:08 / mi) +331m 15:36 / mi
ahr:127 max:144 14c shoes: Icebug OLX

Great day and course at Huntington from the Winter series. 3" of wet snow, so my feet were getting a bit chilly after awhile. Had some trouble in the circle a couple of times, once not reading the clue, and at number 10, I came right at it, but no control to be seen. There were tracks here and there but none to the boulder I was sure was circled. Stood there 30 seconds or so to verify the position. Checked at the boulder to see if there were remnants of a control being placed, and lo, a string going down into the snow, and giving it a tug, out came the control! OK!
Ran out of time, so skipped 14,15,16,
Then off to the WCOC meeting and great food.

Saturday Jan 18, 2020 #

Event: Mt van Hoevenberg ski-o - CANCELED
 
2 PM

paved running 40:08 intensity: (51 @0) + (34:06 @1) + (3:44 @2) + (1:27 @3) 2.79 mi (14:24 / mi) +32m 13:55 / mi
ahr:94 max:117

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020
 

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
rhr:40 slept:9.0 weight:147lbs

20situps,20pushups,30/30hamballs,30/30heeldrops,20stepjumps

Thursday Jan 16, 2020 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.4 weight:149.5lbs

30situps,20lifts,20/20heeldrops,2x1m.1legstand
2 PM

paved running 1:04:18 intensity: (17 @0) + (1:24 @1) + (4:54 @2) + (51:43 @3) + (3:55 @4) + (2:05 @5) 5.32 mi (12:05 / mi) +193m 10:52 / mi
ahr:118 max:148 shoes: Asics

10x Erins Way with Harold Parker map

Wednesday Jan 15, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:8.0 weight:149lbs

30situps,20pushups,20/20hamballs,30/30heeldrops,20stepjumps
2 PM

paved running 1:07:37 intensity: (48 @0) + (35:06 @1) + (11:49 @2) + (19:54 @3) 5.01 mi (13:29 / mi) +66m 12:58 / mi
ahr:100 max:117

Tuesday Jan 14, 2020 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:41 slept:7.0 weight:149lbs

30situps,12pushups,20stairjumps,20/20heeldrops,
12 PM

paved running 22:20 intensity: (19 @0) + (48 @1) + (43 @2) + (20:30 @3) 2.05 mi (10:54 / mi) +62m 9:57 / mi
ahr:118 max:131 shoes: Altra Solstice

trail running 1:00:15 intensity: (26 @1) + (1:37 @2) + (58:12 @3) 5.44 mi (11:05 / mi) +82m 10:35 / mi
ahr:121 max:135 shoes: Altra Solstice

paved running 13:11 intensity: (11 @2) + (13:00 @3) 1.22 mi (10:48 / mi) +6m 10:39 / mi
ahr:121 max:129 shoes: Altra Solstice

paved running 30:53 intensity: (29 @0) + (21:02 @1) + (9:20 @2) + (2 @3) 2.04 mi (15:08 / mi) +6m 15:00 / mi
ahr:97 max:105 shoes: Asics

with Judy

Monday Jan 13, 2020 #

Event: World Masters Ski Orienteering Championships 2020
 

rowing machine 13:14 [3] 3.0 km (4:25 / km)
slept:8.4 weight:149lbs

30situps,10pushups, 10 lifts,20/20hamballs,15stepjumps,2x1.2m.1legstand
3 PM

paved running 57:39 intensity: (17 @0) + (3:48 @1) + (4:52 @2) + (48:42 @3) 4.81 mi (12:00 / mi) +58m 11:34 / mi
ahr:111 max:125

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