Training Log Archive: coach

In the 7 days ending Apr 20, 2013:

	activity	#	time	miles		km		+m
	paved running	4	2:49:19	13.58	(12:28)	21.86	(7:45)	71
	trail running	2	2:02:22	10.4	(11:46)	16.74	(7:19)	515
	orienteering	3	57:39	5.27	(10:56)	8.48	(6:48)	165
	rowing machine	4	40:00	5.51	(7:16)	8.86	(4:31)
	Total	12	6:29:20	34.76	(11:12)	55.94	(6:58)	751
	[1-5]	12	6:24:36
averages - sleep:7.2 rhr:39 weight:143.2lbs

1:18

0:00

2 PM

orienteering race (Speedy Goats) 32:35 2.9 mi (11:14 / mi) +127m 9:53 / mi
ahr:111 max:163 shoes: Icebug Celeritas

4 PM

orienteering warm up/down (control P/up) 10:48 0.56 mi (19:09 / mi) +33m 16:12 / mi
ahr:107 max:142

8 AM

rowing machine (30abs,25hamb,35toes) 10:00 [2] 2.22 km (4:30 / km)
slept:7.5

3 PM

paved running 51:38 3.44 mi (15:00 / mi) +54m 14:18 / mi
ahr:98 max:113 shoes: Asics 1140

with Jude

Event: CSU Park-O #1: Danehy

8 AM

rowing machine (30abs,bplank,30toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:38 slept:7.5 weight:143lbs

6 PM

orienteering race (Park-O) 14:16 1.81 mi (7:54 / mi) +5m 7:50 / mi
ahr:148 max:155 shoes: Icebug Celeritas

paved running warm up/down 13:58 1.26 mi (11:05 / mi)
ahr:114 max:125

8 AM

rowing machine (30abs,25hamballs,60toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:38 slept:7.25 weight:143lbs

2 PM

paved running 30:43 [1] 2.88 mi (10:40 / mi) +17m 10:28 / mi
shoes: Asics 1140

PO, market...

8 AM

rowing machine (30abs, bplank) 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:6.5 weight:144lbs

2 PM

trail running (Skyline 1) 1:08:50 6.67 mi (10:19 / mi) +414m 8:39 / mi
ahr:135 max:164 shoes: Vintage VJ

Legs, especially hams, tired.

9 AM

paved running 1:13:00 [1] 6.0 mi (12:10 / mi)
rhr:41 weight:143lbs shoes: Asics 1140

Long run with Jude around the Charles River basin. Hillary cruised by a few times on the water.
Nice day out, lunch and then frozen yogurt in Newton.

Event: CSU All-levels training camp

1 PM

trail running 53:32 [1] 3.73 mi (14:21 / mi) +101m 13:14 / mi
shoes: Merrell Glove

With Jude at Noanet Woods