Training Log Archive: coachIn the 7 days ending May 4, 2018:
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Friday May 4, 2018 #
rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.5 weight:142.5lbs
Thursday May 3, 2018 #
Road bike 1:29:39 19.96 mi (4:29 / mi) +340m 4:16 / mi
ahr:115 max:248 weight:142.5lbs shoes: Ross Signature 290S
paved running 32:38 2.57 mi (12:42 / mi) +42m 12:05 / mi
ahr:100 max:123 shoes: Asics 1000-5
Wednesday May 2, 2018 #
rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:41 weight:142.5lbs
trail running 1:07:34 6.06 mi (11:09 / mi) +296m 9:41 / mi
ahr:131 max:146 shoes: Columbia Master Fly
paved running 37:13 2.74 mi (13:35 / mi) +64m 12:40 / mi
ahr:122 max:160 shoes: Asics 1000-5
Tuesday May 1, 2018 #
rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0
paved running 18:35 1.67 mi (11:08 / mi) +44m 10:17 / mi
ahr:112 max:131 shoes: Asics 1000-5
trail running 42:28 4.41 mi (9:37 / mi) +57m 9:15 / mi
ahr:127 max:142 shoes: Asics 1000-5
paved running 14:32 1.37 mi (10:36 / mi) +1m 10:35 / mi
ahr:113 max:136 shoes: Asics 1000-5
paved running 55:14 4.04 mi (13:40 / mi) +75m 12:55 / mi
ahr:100 max:112 shoes: Altra Instinct 1.5
Monday Apr 30, 2018 #
rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:146.5lbs
Exercises (Ballista routine) 15:00 [3]
paved running 37:21 [1] 2.72 mi (13:44 / mi) +65m 12:47 / mi
shoes: Asics 1000-5
Sunday Apr 29, 2018 #
orienteering 1:32:47 [3] **** 5.18 mi (17:55 / mi) +371m 14:39 / mi
spiked:13/15c shoes: Icebug OLX
Off I went at a few minutes before 10am, and enjoyed being out on my own. The rain got worse as I went along and by 3 I could not see much through the glasses. Terrain vision was spotty, but that was OK as I was not moving fast, but the spots and blur in the magnifiers eventually got so bad I could not really read the map. On the way to 4 I was stopping to look at the map, memorizing ahead and then just going along. This approach didn't work well on the way to 4, I apparently passed the control, not realizing I had gone far enough and relocated off a trail 200m. later.
Cautious but slow from then on, the controls were well placed on features which were not visible on approach, so had to have confidence you were on the right track. Getting cold and weary at 11, windy up on the ridge, I took trails all the way to 12, which cost me a few minutes.
Somewhere out there I twisted my back.
Really a great course by Phil in the very physical and technical terrain.
Saturday Apr 28, 2018 #
orienteering 1:24:10 4.88 mi (17:15 / mi) +420m 13:36 / mi
ahr:133 max:165 spiked:10/12c shoes: Icebug OLX
Navigation going fine until on the way to 9, with Meg just ahead and some oghers around, I thought we had passed the big cliffs and could not locate the big re entrant on the map. Circled in the area trying to figure out where I was, Balter went by, and I just figured I'd go north and see what I could find. Ran right into the narrow cliff sided re entrant I had been looking for to early and went right on. A bit of getting off on 12 as I mistook 1 cliff for another and turned north instead of south.
Kept to a jog in the chute despite the juniors tearing past.
Hamstring seems fine but exercising caution never the less.