Training Log: coach
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| | paved running | 4 | 2:52:42 | 14.96 | (11:33) | 24.07 | (7:10) | 258 | | | | |
| | Road bike | 2 | 1:45:09 | 26.25 | (4:00) | 42.24 | (2:29) | 156 | | | | |
| | orienteering | 1 | 1:42:12 | 6.05 | (16:54) | 9.74 | (10:30) | 215 | 17 / | 19c | 89% | |
| | rowing machine | 5 | 50:00 | 6.88 | (7:16) | 11.08 | (4:31) | | | | | |
| | trail running | 1 | 43:22 | 4.77 | (9:06) | 7.67 | (5:39) | 40 | | | | |
| | Total | 10 | 7:53:25 | 58.91 | (8:02) | 94.8 | (5:00) | 669 | 17 / | 19c | 89% | |
| | [1-5] | 10 | 7:47:07 | | | | | | | | | |
| averages - sleep:7.3 rhr:38 weight:143.2lbs |
8 AM
rowing machine (30 abs,bplank,50 toes) 10:00 [2] 2.23 km (4:29 / km)
slept:7.0 weight:142lbs
12 PM
paved running 21:36
2.16 mi (10:00 / mi) +67m 9:07 / mi
ahr:109 max:130 shoes: Asics 1150
Determined to get out, before lunch, equiped with music.
Rainy.
Listening to WUMB, Dylan songs all day.
trail running 43:22
4.77 mi (9:06 / mi) +40m 8:52 / mi
ahr:132 max:141 shoes: Asics 1150
paved running 12:35
1.38 mi (9:08 / mi)
ahr:130 max:136 shoes: Asics 1150
9 AM
rowing machine (bplank, 15/30toes) 10:00 [1] 2.2 km (4:33 / km)
rhr:37 slept:6.75 weight:143lbs
rowing machine (30abs,15/30toes,bplank) 10:00 [3] 2.25 km (4:27 / km)
rhr:39
8 AM
rowing machine (backplank,30/15toes) 10:00 [2] 2.25 km (4:27 / km)
rhr:39 slept:7.5 weight:144lbs
2 PM
paved running 31:05
3.12 mi (9:58 / mi) +1m 9:57 / mi
ahr:125 max:163 shoes: Asics 1150
Motivation is very low. I wanted to ramp up training this week, but Sundays long effort and crummy weather, along with my lack of motivation is making it hard to get out the door.
Maybe I should sign up for a 50 miler?
8 AM
rowing machine (30abs,30hams,60toes) 10:00 [2] 2.15 km (4:39 / km)
slept:8.0 weight:144lbs
2 PM
Road bike 50:00 [3] 13.0 mi (3:51 / mi)
shoes: Ross Signature 290S
To the Newton garden
Weeds are abundant,pulled and raked.
Planted some old pea seeds, see what happens.
They cut down the tree next to our plot, more sun now I guess,but now no place to lean my bike nor a spot to rest inthe shade.
9 AM
Road bike warm up/down 28:48
6.61 mi (4:21 / mi) +97m 4:10 / mi
ahr:107 max:125 shoes: Ross Signature 290S
orienteering race 1:42:12
6.05 mi (16:54 / mi) +215m 15:13 / mi
ahr:114 max:143 spiked:17/19c shoes: Inov8 OROC 350
Road bike warm up/down 26:21
6.63 mi (3:58 / mi) +59m 3:52 / mi
ahr:109 max:131 shoes: Ross Signature 290S
paved running 51:49
4.06 mi (12:46 / mi) +89m 11:57 / mi
ahr:105 max:121 shoes: Asics 1140
with Jude
4 PM
paved running 55:37
4.24 mi (13:07 / mi) +101m 12:13 / mi
ahr:90 max:106 shoes: Asics 1140
With Jude
« Earlier
- May 25 [0w, 1d]: ? - DVOA Hickory Run Sand Spring Lake
- May 25 [0w, 1d]: ? - Pineland Farms Trail Running Festival
- Jun 1 [1w, 1d]: ? - CNYO 9th Annual REGAINE
- Jun 1 [1w, 1d]: ? - WCOC Bethel Schools Sprints
- Jun 2 [1w, 2d]: ? - UNO Well School
- Jun 2 [1w, 2d]: ? - Covered Bridges Half Marathon
- Jun 2 [1w, 2d]: ? - NEOC: Breakheart Extreme-O
- Jun 2 [1w, 2d]: ? - NEOC: Gay City
- Jun 6 [1w, 6d]: ? - CSU Park-O #8: Fresh Pond
- Jun 8 [2w, 1d]: ? - UNO Mendum's Pond
- Jun 9 [2w, 2d]: ? - NEOC: Wells Foot and MTB-O and AGM
- Jun 13 [2w, 6d]: ? - CSU Park-O Finale: Pine Banks
- Jun 14 [3w, 0d]: ? - TARC 50 & 100 Trail Ultra Marathon
- Jun 15 [3w, 1d]: N - Jämsä-Jukola 2013
- Jun 29 [5w, 1d]: ? - UNO Ahern State Park
- Jul 6 [6w, 1d]: ? - WOC 2013 Vuokatti, Finland
- Jul 20 [8w, 1d]: Y! - O-Ringen 2013
- Aug 24 [13w, 1d]: Y - Deerfield Dirt Road Randonee
- Aug 28 [13w, 5d]: ? - LROC - Laramie Daze
- Sep 7 [15w, 1d]: Y - Pawtuckaway Camping Weekend
- Sep 21 [17w, 1d]: ? - Ottawa O-Fest 2013
- Sep 22 [17w, 2d]: Y - Hudson Highlander
- Oct 6 [19w, 2d]: ? - 30th Nipmuck Trail Marathon
- Oct 11 [20w, 0d]: ? - 2013 Canadian Championships
- Oct 19 [21w, 1d]: Y - UNO Boulder Dash
- Nov 16 [25w, 1d]: ? - DVOA French Creek A-meet
- Mar 2, 2014 [40w, 2d]: ? - vasaloppet
- Oct 4, 2014 [71w, 1d]: Y - 2014 ROC Ameet
- Oct 10, 2014 [72w, 0d]: ? - 2014 Ottawa O-Fest / North American Orienteering Championships
- Nov 1, 2014 [75w, 1d]: N - WMOC 2014
- Jul 26, 2015 [113w, 2d]: ? - WMOC 2015
- Aug 5, 2016 [167w, 0d]: ? - 2016 Summer Olympics
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