Training Log: coach
In the last 7 days:
activity # time miles km +m
paved running 3 3:34:27 14.96 (14:20) 24.08 (8:54) 410
trail running 1 1:30:35 8.08 (11:13) 13.0 (6:58) 346
Exercises 4 44:00
rowing machine 4 40:00 5.53 (7:14) 8.9 (4:30)
Total 8 6:29:02 28.57 45.98 756
[1-5] 8 6:25:01 averages - sleep:7.8 rhr:42 weight:146.8lbs
8 AM
rowing machine 10:00 [3 ] 2.2 km (4:33 / km) rhr:42 weight:145lbs
Exercises 10:00 [1 ]
30situps,25pushups,60heeldrops,2m./1legstand
9 AM
rowing machine 10:00 [3 ] 2.2 km (4:33 / km) slept:8.0
Exercises 10:00 [1 ]
20situps,15pushups,35heeldrops
11 AM
trail running 1:30:35 intensity: (17 @0) + (25 @1) + (6 @2) + (47:40 @3) + (24:14 @4) + (17:53 @5) 8.08 mi (11:13 / mi) +346m 9:54 / mi ahr:136 max:155 shoes: Columbia Master Fly
A not Skyline run, run. Decided to avoid the steep climbs, and go around on more runnable trails, but also to do about 8 miles, and not more than 90 minutes. Legs quite tired for the end.
9 AM
rowing machine 10:00 [3 ] 2.3 km (4:21 / km) slept:8.0 weight:148.5lbs
Exercises (PT) 14:00 [1 ]
and 60 heeldrops
12 PM
paved running 1:00:50 intensity: (55 @0) + (40:18 @1) + (16:19 @2) + (3:18 @3) 4.15 mi (14:39 / mi) +76m 13:52 / mi ahr:96 max:111 shoes: Altra Solstice
with Judy
9 AM
rowing machine 10:00 [3 ] 2.2 km (4:33 / km) slept:7.5
Exercises 10:00 [1 ]
33SITUPS,33PUSHUPS
11 AM
paved running 1:53:33 intensity: (1:42 @0) + (54:37 @1) + (20:26 @2) + (31:47 @3) + (3:51 @4) + (1:10 @5) 8.01 mi (14:11 / mi) +274m 12:49 / mi ahr:103 max:150 shoes: Asics Nimbus
with Judy then Sandy Valley and 10 times Erin Way, 1 water, 1 MacCafe cup, 1 can
10 AM
paved running 40:04 intensity: (1:07 @0) + (20:58 @1) + (12:32 @2) + (5:27 @3) 2.8 mi (14:19 / mi) +60m 13:25 / mi ahr:98 max:115 shoes: Altra Solstice
with Judy, 2 cans, 1 bottle
« Earlier
Jun 10 [0w, 6d]: Y! - WCOC Ratlum Mountain (Summer BBQ and Sprints) Yea!
Jun 10 [0w, 6d]: ? - UNO Gunstock BG preview...cool!
Jun 17 [1w, 6d]: ? - CNYO 6/12/24hr Rogaine been a long time, need a partner?
Jun 30 [3w, 5d]: ? - ICE-O 2023 stopover?
Jul 1 [3w, 6d]: Y - 5 Days Italy
Jul 4 [4w, 2d]: N - Primiero O Week - Village stages
Jul 11 [5w, 2d]: N - World Orienteering Championships 2023
Jul 21 [6w, 5d]: N - 2023 North American Orienteering Championships
Jul 22 [6w, 6d]: Y - O Ringen house rented
Jul 29 [7w, 6d]: ? - Bavarian Forest 5 Days
Jul 30 [8w, 0d]: ? - Scottish 6-Day
Aug 3 [8w, 4d]: ? - Czech O-Tour 2023
Aug 5 [8w, 6d]: ? - Canadian Orienteering Champs & Ottawa O-Fest
Aug 11 [9w, 5d]: ? - WMOC 2023 Slovakia ....mmm d2r2
Aug 19 [10w, 6d]: Y! - Deerfield Dirt Road Rondanee
Aug 29 [12w, 2d]: ? - Laramie Daze
Sep 9 [13w, 6d]: Y - UNO Camping Weekend
Sep 23 [15w, 6d]: Y - OUSA 2023 Masters Nationals More Letchworth!
Oct 7 [17w, 6d]: Y - New England Championships
Oct 14 [18w, 6d]: Y - Hudson Highlander XXII
Nov 11 [22w, 6d]: ? - MOV - Venice Orienteering Race Venice in the fall has an appeal
Dec 21 [28w, 4d]: N - BROC: Pandapas Pond - Advanced Night-o
Jun 22, 2024 [54w, 6d]: ? - PNWOF 2024
Aug 2, 2024 [60w, 5d]: ? - WMOC 2024 Finland hmm, just a ferry ride away..
Aug 2, 2024 [60w, 5d]: ? - Canadian & North American Orienteering Champs
Jun 17, 2050 [1,410w, 5d]: ? - wmoc 2050 M100? Goal- Get to the start line..
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