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Training Log Archive: coach

In the 7 days ending Oct 8, 2018:

activity # timemileskm+m
  paved running7 4:32:19 20.73(13:08) 33.36(8:10) 1187
  trail running2 1:44:02 7.93(13:08) 12.76(8:09) 352
  orienteering1 1:24:02 2.97(28:18) 4.78(17:35) 212
  rowing machine4 40:00 5.56(7:12) 8.95(4:28)
  Exercises1 7:00
  Total13 8:27:23 37.19 59.85 1751
  [1-5]12 6:38:58
averages - sleep:8.1 weight:146.5lbs

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Monday Oct 8, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
slept:8.7

30situps,20pushups,40hamballs,0heeldrops,2m1legstand
11 AM

paved running 1:00:50 intensity: (5:08 @0) + (50:59 @1) + (3:08 @2) + (1:35 @3) 4.06 mi (15:00 / mi) +810m 9:15 / mi
ahr:90 max:111

Sunday Oct 7, 2018 #

Event: Craftsbury Fall Fest
 
7 AM

paved running 45:58 intensity: (37:04 @1) + (3:08 @2) + (5:46 @3) 3.29 mi (13:59 / mi) +38m 13:30 / mi
ahr:95 max:127

Saturday Oct 6, 2018 #

3 PM

trail running 1:01:46 intensity: (6:31 @0) + (15:04 @1) + (8:38 @2) + (30:23 @3) + (30 @4) + (40 @5) 3.54 mi (17:27 / mi) +287m 13:56 / mi
ahr:105 max:148 shoes: Asics 1000-5

We were looking for a place to run after the fair at BBgardens, and I suggested Monument MT. Had always wanted to check it out, but never got myself down there when in the area. It was a dreary, misty day, so I was surprised to see a full parking area. Hill went off and Judy and I followed. The trail goes around the mountain, we never took the red trail to the top. Some lovely streams and waterfalls on the way down. I went back to meet Hill, and followed her down at a pace I could only keep up as we were going downhill, then we turned around and did it again, so I got some fast running in.
Some wandering around downtown Great Barrington, then to Barrington Brewery for dinner.

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 
11 AM

orienteering 1:24:02 intensity: (1:06:14 @0) + (14:05 @1) + (2:31 @2) + (1:12 @3) 2.97 mi (28:18 / mi) +212m 23:10 / mi
ahr:72 max:113

3 PM

paved running 35:28 [1] 2.52 mi (14:04 / mi) +62m 13:04 / mi

Thursday Oct 4, 2018 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.8 weight:146lbs

33abs,18lifts,60heeldrops,2m/1legstand
12 PM

paved running 17:49 intensity: (49 @0) + (11 @1) + (12 @2) + (14:46 @3) + (5 @4) + (1:46 @5) 1.64 mi (10:53 / mi) +44m 10:03 / mi
ahr:121 max:162

trail running 42:16 intensity: (19:29 @3) + (8:26 @4) + (14:21 @5) 4.39 mi (9:38 / mi) +65m 9:13 / mi
ahr:138 max:148

paved running 11:25 intensity: (6 @2) + (11:19 @3) 1.01 mi (11:21 / mi) +27m 10:29 / mi
ahr:121 max:134

Wednesday Oct 3, 2018 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
weight:146.4lbs

30situps,20pushups,40hamballs,sixtyheeldrops
5 PM

paved running 27:29 [0] 1.97 mi (13:58 / mi) +24m 13:28 / mi

Tuesday Oct 2, 2018 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.7 weight:147lbs

30/30heeldrops

Exercises (Ballista routine) 7:00 [3]

2nd half
1 PM

paved running 36:13 intensity: (15 @0) + (2:08 @1) + (3:06 @2) + (30:44 @3) 3.48 mi (10:24 / mi) +68m 9:48 / mi
ahr:120 max:135

3 PM

paved running 37:07 intensity: (1:59 @0) + (18:13 @1) + (8:51 @2) + (8:04 @3) 2.77 mi (13:24 / mi) +114m 11:53 / mi
ahr:99 max:115

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