Training Log: coach
In the last 7 days:
activity # time miles km +m
trail running 6 6:51:05 28.43 (14:28) 45.75 (8:59) 110
orienteering 2 1:57:51 5.65 (20:52) 9.09 (12:58) 4 44c
paved running 6 1:27:03 6.98 (12:28) 11.23 (7:45) 72
Exercises 1 14:00
Total 11 10:29:59 41.06 66.08 186 44c
[1-5] 11 10:14:50
9 AM
Exercises (PT) 14:00 [1 ]
plus 20situps, 20pushups.
10 AM
paved running warm up/down 9:18 intensity: (3:42 @0) + (2:03 @1) + (30 @2) + (3:03 @3) 0.77 mi (12:05 / mi) +5m 11:51 / mi ahr:90 max:115 shoes: Saucony Kinvara TR
Ran to the start for a Linne sprint training with Sam. A prologue on an older suburban map, a final on a newer map.
orienteering (Sprint ) 26:23 intensity: (38 @0) + (4:02 @1) + (4:59 @2) + (16:44 @3) *** 1.95 mi (13:32 / mi) +4m 13:27 / mi ahr:108 max:125 16c shoes: Saucony Kinvara TR
The prologue...Sevral forked controls in the first 5, and by then everyone else was long out of sight. Most o the woods were really junky.
orienteering (Sprint) 31:28 intensity: (4:11 @1) + (5:39 @2) + (21:38 @3) *** 2.27 mi (13:52 / mi) ahr:111 max:128 21c shoes: Saucony Kinvara TR
the final, more woods on this one, had some trouble getting through the woods.
11 AM
paved running warm up/down 9:29 intensity: (3:51 @1) + (3:53 @2) + (1:45 @3) 0.81 mi (11:42 / mi) ahr:101 max:111 shoes: Saucony Kinvara TR
2 PM
paved running 13:03 intensity: (21 @0) + (9:21 @1) + (3:19 @2) + (2 @3) 0.91 mi (14:20 / mi) +27m 13:08 / mi ahr:96 max:105 shoes: Asics GT-1000
With Judy to Nasten
trail running 40:23 intensity: (40 @0) + (30:04 @1) + (6:51 @2) + (2:48 @3) 2.64 mi (15:18 / mi) ahr:94 max:125 shoes: Asics GT-1000
Nasten with Judy, some of the Linne Stig.
paved running 16:02 intensity: (3 @0) + (8:30 @1) + (5:46 @2) + (1:43 @3) 1.15 mi (13:56 / mi) +32m 12:49 / mi ahr:100 max:114 shoes: Asics GT-1000
with Judy
3 PM
trail running 1:42:15 intensity: (42 @0) + (53:01 @1) + (15:48 @2) + (32:44 @3) 7.18 mi (14:14 / mi) +23m 14:06 / mi ahr:101 max:124 shoes: Asics GT-1000
with Judy north, then by myself to the south on some of the MtB trails.
11 AM
trail running 52:26 intensity: (1:14 @0) + (43:42 @1) + (6:21 @2) + (1:09 @3) 3.51 mi (14:56 / mi) +4m 14:53 / mi ahr:92 max:112 shoes: Asics GT-1000
with Judy
orienteering 1:00:00 [1 ] **** 2.3 km (26:05 / km) 7c shoes: Inov8 OROC 350
11 AM
trail running 1:18:54 intensity: (3:49 @0) + (52:26 @1) + (7:14 @2) + (15:25 @3) 5.54 mi (14:14 / mi) +64m 13:45 / mi ahr:96 max:121 shoes: Asics GT-1000
with Judy
12 PM
paved running 9:15 intensity: (3:14 @1) + (5:20 @2) + (41 @3) 0.78 mi (11:52 / mi) ahr:101 max:110 shoes: Asics GT-1000
Down to the river.
trail running 21:39 intensity: (24 @1) + (1:34 @2) + (19:41 @3) 1.92 mi (11:17 / mi) +20m 10:56 / mi ahr:120 max:132 shoes: Asics GT-1000
Along the river then uphill on the Linne Stig, in back of the Agriculture U.
1 PM
paved running 16:01 intensity: (29 @2) + (15:32 @3) 1.39 mi (11:31 / mi) +2m 11:29 / mi ahr:118 max:132 shoes: Asics GT-1000
Through the University, past the sheep, horses and goats.
12 PM
trail running 1:55:28 intensity: (4:00 @0) + (46:14 @1) + (40:30 @2) + (24:44 @3) 7.64 mi (15:07 / mi) ahr:99 max:121 shoes: Saucony Kinvara TR
out the red trail almost to the King's mounds, then back on some narrow track, then another loop, getting fairly lost on indistict trails, resorting to using the sun and orienteering back, and then met up with Sam!
2 PM
paved running 13:55 intensity: (1:04 @1) + (3:56 @2) + (8:55 @3) 1.17 mi (11:54 / mi) +7m 11:41 / mi ahr:107 max:119 shoes: Saucony Kinvara TR
back with Sam.
« Earlier
May 25 [0w, 3d]: Y - EGK Swiss 5 Days reservations in place
May 28 [0w, 6d]: N - Memorial Day Weekend Training Camp
Jun 4 [1w, 6d]: N - Reign of Terraces Rogaine
Jun 4 [1w, 6d]: N - GrizO Lubrecht Two-Day and Sprint
Jul 2 [5w, 6d]: Y - 5 Days of Italy
Jul 8 [6w, 5d]: N - WMOC 2022
Jul 9 [6w, 6d]: ? - Swiss O Days Sanetsch
Jul 10 [7w, 0d]: N - JWOC/JWOC Tour
Jul 12 [7w, 2d]: N - The World Games 2022
Jul 21 [8w, 4d]: ? - Metrunner Stockholm City Race 2022
Jul 25 [9w, 1d]: Y! - ORingen 2022
Aug 4 [10w, 4d]: ? - Tallin O Week Loved Estonia, but..Lakes!
Aug 7 [11w, 0d]: ? - Lakes 5 Day 2022 Leaning toward Lakes
Aug 20 [12w, 6d]: Y - D2R2 mystery ride?
Sep 10 [15w, 6d]: Y - UNO: Pawtuckaway 1-Day NRE
Oct 8 [19w, 6d]: Y - NEOC - 2022 Masters Nationals
Mar 24, 2023 [43w, 5d]: ? - Flying Pig XXV - 2023 OUSA Nationals
Jul 1, 2023 [57w, 6d]: ? - RESCHEDULED North American Orienteering Championship
Jul 1, 2023 [57w, 6d]: ? - Rescheduled - BAOC: California Orienteering Festival I remeber these venues from the 90's
Jul 15, 2023 [59w, 6d]: ? - 17th World Rogaining Championships
Sep 23, 2023 [69w, 6d]: Y - OUSA 2023 Masters Nationals More Letchworth!
Jun 17, 2050 [1,464w, 5d]: ? - wmoc 2050 M100? Goal- Get to the start line..
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