Training Log: coach
In the last 7 days:
activity # time miles km +m
paved running 4 4:22:08 19.7 (13:18) 31.7 (8:16) 186
trail running 2 1:42:22 7.47 (13:42) 12.02 (8:31) 129
Exercises 4 57:00
rowing machine 4 40:00 5.57 (7:11) 8.96 (4:28)
orienteering 1 37:10 1.25 (29:44) 2.01 (18:28) 46 6c
Total 9 8:18:40 33.99 54.7 361 6c
[1-5] 9 8:10:27 averages - sleep:8.8 rhr:38 weight:149.8lbs
8 AM
rowing machine 10:00 [3 ] 2.25 km (4:27 / km) slept:9.0 weight:150.5lbs
12 PM
paved running 1:35:12 intensity: (10:41 @1) + (24:03 @2) + (46:00 @3) + (5:55 @4) + (8:33 @5) 7.65 mi (12:27 / mi) +106m 11:56 / mi ahr:117 max:220 shoes: Asics Nimbus
with Judy, 2 budlites, 1 McD cup, 2 nips, 2 laps of Stoney Lea at T pace
2 PM
trail running 26:12 intensity: (7:29 @0) + (8:38 @1) + (51 @2) + (1:36 @3) + (9 @4) + (7:29 @5) 1.47 mi (17:49 / mi) +14m 17:19 / mi ahr:106 max:165 shoes: Inov-8 OROC 340
at Pearl Hill with Judy, run the trail north to control 6. No one else around until we entered the woods, and met Dorina!
orienteering 37:10 intensity: (28:51 @1) + (5:30 @2) + (2:49 @3) **** 1.25 mi (29:44 / mi) +46m 26:40 / mi ahr:89 max:117 6c shoes: Inov-8 OROC 340
Short course in reverse, 6 to 1. I had brought streamers to hang, Judy was to take them down, but those had streamers. Bobbled at first, 5 and 4, but then, moving slowly, was able to follow the contours to the rest.
2 PM
paved running 57:20 intensity: (3 @0) + (17:55 @1) + (14:57 @2) + (8:03 @3) + (54 @4) + (15:28 @5) 3.81 mi (15:03 / mi) ahr:119 max:171 shoes: Asics Nimbus
with Judy
8 AM
rowing machine 10:00 [3 ] 2.24 km (4:28 / km)
Exercises 14:00 [1 ]
33situps,30pushups,30stepjumps,2m./1legstand, 60heeldrops
8 AM
rowing machine 10:00 [3 ] 2.24 km (4:28 / km) rhr:38 slept:9.0
Exercises (ballista level 2) 15:00 [1 ]
11 AM
paved running 59:33 intensity: (41 @0) + (29:38 @1) + (19:14 @2) + (9:34 @3) + (8 @4) + (18 @5) 4.11 mi (14:29 / mi) +42m 14:03 / mi ahr:99 max:160 shoes: Asics Nimbus
with Judy
7 AM
rowing machine 10:00 [3 ] 2.23 km (4:29 / km) slept:8.5 weight:149lbs
Exercises 14:00 [1 ]
33situps,20cleanandjerk,30stepjumps,2m./1legstand,60heeldrops
12 PM
paved running 26:03 intensity: (59 @1) + (51 @2) + (15:51 @3) + (8 @4) + (8:14 @5) 2.09 mi (12:28 / mi) +39m 11:47 / mi ahr:127 max:165 shoes: Asics Nimbus
trail running long 1:16:10 intensity: (1:27 @1) + (3:25 @2) + (1:11:18 @3) 6.0 mi (12:42 / mi) +115m 11:59 / mi ahr:117 max:135 shoes: Asics Nimbus
Lots of trash, gallon windshield wash, gallon clorox, 3 water, styrofoam, plastic sheeting...
paved running 24:00 intensity: (22 @1) + (21 @2) + (23:17 @3) 2.04 mi (11:46 / mi) ahr:116 max:123 shoes: Asics Nimbus
« Earlier
Mar 22 [0w, 3d]: N - 2024 OUSA Junior Nationals
Mar 30 [1w, 4d]: ? - WCOC Gay City State Park
Apr 5 [2w, 3d]: N - Flying Pig XXVI - Total Eclipse of the Pig - 2024 Masters Nationals
Apr 6 [2w, 4d]: ? - Merrimac River 10 mile trail Race
Apr 13 [3w, 4d]: Y - West Point 44th NRE
Apr 20 [4w, 4d]: ? - UNO - Hollis Town Forest
Apr 20 [4w, 4d]: ? - WCOC Huntington State Park
Apr 21 [4w, 5d]: ? - Long Island Classic NRE
Apr 28 [5w, 5d]: ? - UNO - College Woods
Apr 28 [5w, 5d]: ? - WCOC Pond Mountain
Apr 28 [5w, 5d]: ? - NEOC Whipple Hill
May 5 [6w, 5d]: ? - NEOC Baldwin Hill
May 11 [7w, 4d]: Y - Sprint Storrs - US WOC Team Trials
May 12 [7w, 5d]: Y - 2024 Billygoat
May 18 [8w, 4d]: ? - UNO - Lee Town Forest
May 25 [9w, 4d]: ? - NEOC / UNO Memorial Day Training Weekend
Jun 1 [10w, 4d]: ? - UNO - Bear Brook
Jun 9 [11w, 5d]: ? - NEOC Blue Hills Mass Start and Picnic
Jun 15 [12w, 4d]: ? - WCOC Club Picnic
Jun 22 [13w, 4d]: N - PNWOF 2024 off to Idre
Jul 1 [14w, 6d]: Y - 5 days Italy 2024
Jul 6 [15w, 4d]: ? - Bavarian Forest 5 Days
Jul 12 [16w, 3d]: ? - World Orienteering Championships 2024
Jul 16 [17w, 0d]: Y - OO Cup
Jul 21 [17w, 5d]: ? - O-Ringen 2024
Aug 2 [19w, 3d]: ? - WMOC 2024 Finland hmm, just a ferry ride away..
Aug 2 [19w, 3d]: ? - Canadian Orienteering Festival (including North American Championships)
Aug 17 [21w, 4d]: Y! - Deerfield Dirt Road Randonnee
Sep 1 [23w, 5d]: N - 2024 Corn Maze Champs
Sep 7 [24w, 4d]: Y - UNO Camping Weekend - 1 Day NRE
Sep 8 [24w, 5d]: ? - Mountain Bike-O
Sep 22 [26w, 5d]: ? - NEOC DCR Great Brook Farm
Sep 28 [27w, 4d]: ? - UNO - Ahern
Sep 28 [27w, 4d]: ? - EMPO - O on the Plat-O
Oct 6 [28w, 5d]: ? - NEOC Fall Series #2: DCR Wells State Park
Oct 11 [29w, 3d]: ? - 2024 OUSA Nationals
Oct 12 [29w, 4d]: N - UNO - Sheiling Forest
Oct 20 [30w, 5d]: ? - NEOC Fall Series #3: DCR Boojum Rock
Nov 2 [32w, 4d]: ? - UNO - Harris Center
Nov 10 [33w, 5d]: ? - NEOC Fall Series #4: Bigelow Hollow
Nov 16 [34w, 4d]: ? - Golden Leaf Orienteering Fest
Nov 24 [35w, 5d]: ? - UNO - Beaver Brook
Apr 27, 2025 [57w, 5d]: Y - Mendon Ponds Ultra-Long NRE
May 11, 2025 [59w, 5d]: Y - Billygoat 2025 far
Jun 17, 2050 [1,369w, 3d]: ? - wmoc 2050 M100? Goal- Get to the start line..
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