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Training Log Archive: coach

In the 7 days ending Sep 11, 2022:

activity # timemileskm+m
  Road bike2 4:23:34 53.87(4:54) 86.69(3:02) 1164
  orienteering3 3:05:32 9.24(20:05) 14.87(12:29) 27935c
  canoe-O2 1:50:25 5.19(21:17) 8.35(13:13) 2
  trail running1 34:24 2.58(13:20) 4.15(8:17) 46
  paved running2 27:49 2.08(13:21) 3.35(8:18) 34
  Total8 10:21:44 72.96(8:31) 117.42(5:18) 152435c
  [1-5]8 9:05:51

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MoTuWeThFrSaSu

Sunday Sep 11, 2022 #

10 AM

orienteering race (red) 1:20:45 intensity: (13 @0) + (25 @1) + (1:26 @2) + (1:16:16 @3) + (2:09 @4) + (16 @5) *** 6.55 km (12:20 / km) +150m 11:04 / km
ahr:122 max:145 17c shoes: Inov 8 OROC 280


Red - Splits

Saturday Sep 10, 2022 #

Event: UNO: Pawtuckaway 1-Day NRE
 
12 PM

paved running warm up/down 12:01 intensity: (31 @0) + (1:43 @1) + (2:38 @2) + (7:09 @3) 0.85 mi (14:08 / mi) +12m 13:33 / mi
ahr:105 max:122 shoes: Inov 8 OROC 280

to the start.

orienteering race (Brown X) 1:01:50 intensity: (40 @1) + (1:38 @2) + (58:49 @3) + (43 @4) *** 3.21 mi (19:16 / mi) +73m 18:00 / mi
ahr:124 max:140 10c shoes: Inov 8 OROC 280

8 PM

orienteering race (NSWHNightO) 42:57 [3] **** 1.96 mi (21:55 / mi) +57m 20:07 / mi
8c shoes: Inov 8 OROC 280


Brown X - Splits

NSWHNO - Splits

Thursday Sep 8, 2022 #

1 PM

canoe-O (w/o the O) 1:00:00 [3] 2.5 mi (24:00 / mi)

Canoe with Judy over to the island with the eagles, then around to an island landing for some fun exploring, and home.

Wednesday Sep 7, 2022 #

1 PM

Road bike 2:11:04 intensity: (1:11:05 @0) + (48:37 @1) + (5:36 @2) + (5:46 @3) 22.73 mi (5:46 / mi) +514m 5:23 / mi
ahr:77 max:115 shoes: Austro-Daimler Vent Noir

with Judy. A missed turn or2, but untrafficed, scenic , and hilly, roads.
5 PM

paved running 8:03 intensity: (10 @0) + (1:05 @1) + (24 @2) + (6:24 @3) 0.63 mi (12:47 / mi) +16m 11:52 / mi
ahr:111 max:121

paved running 7:45 intensity: (8 @2) + (7:37 @3) 0.6 mi (12:51 / mi) +6m 12:27 / mi
ahr:117 max:126

trail running 34:24 intensity: (1 @1) + (12 @2) + (26:32 @3) + (5:09 @4) + (2:30 @5) 2.58 mi (13:20 / mi) +46m 12:38 / mi
ahr:127 max:152 shoes: Asics Nimbus

5x 1minute fast, 1 minute jog, 2 x 2 minute fast, 2 minute jog.

Tuesday Sep 6, 2022 #

11 AM

canoe-O (without the O) 50:25 [1] 2.69 mi (18:45 / mi) +2m 18:42 / mi

with Judy
2 PM

Road bike 2:12:30 intensity: (3:54 @0) + (21:35 @1) + (17:58 @2) + (1:27:45 @3) + (1:18 @4) 31.14 mi (4:15 / mi) +651m 4:00 / mi
ahr:110 max:142 shoes: Austro-Daimler Vent Noir

I wasn't really looking forward to this, but it was one of the finest rides. Completely deserted roads, lovely countryside, and lots of ups and downs.

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