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Training Log Archive: coach

In the 13 days ending Jul 9, 2011:

activity # timemileskm+m
  Road bike6 10:27:50 160.01(3:55) 257.51(2:26) 891
  trail running4 5:03:12 23.86(12:43) 38.39(7:54) 1406
  orienteering2 3:03:22 17.06(10:45) 27.45(6:41) 54425c
  rowing machine4 53:00
  paved running1 49:25 4.5(10:59) 7.24(6:49)
  Total17 20:16:49 205.43 330.6 284125c
  [1-5]17 20:12:55
averages - sleep:8.5 rhr:41 weight:142.6lbs

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Saturday Jul 9, 2011 #

12 PM

trail running 48:44 intensity: (8:08 @1) + (8:43 @2) + (17:06 @3) + (14:47 @4) 2.74 mi (17:47 / mi) +229m 14:07 / mi
ahr:115 max:143 shoes: HiTech HP1 Multisport

Marking the N & S Skyline portions of the course.

trail running 48:28 intensity: (6:45 @1) + (14:34 @2) + (20:35 @3) + (6:34 @4) 3.15 mi (15:23 / mi) +173m 13:09 / mi
ahr:112 max:142 shoes: HiTech HP1 Multisport

Rain washed out yesterday's efforts, so re-doing the Bugbee Path and Skyline.

Friday Jul 8, 2011 #

8 AM

rowing machine 10:00 [1]
rhr:40 weight:143lbs

10 AM

trail running 55:52 intensity: (3:54 @0) + (7:54 @1) + (13:50 @2) + (19:03 @3) + (11:11 @4) 3.42 mi (16:20 / mi) +221m 13:36 / mi
ahr:110 max:136 shoes: HiTech HP1 Multisport

Sam and I marking the Bugbee Path and Skyline part of the Skyline Trail race course.
Avoided the rain, but very humid.

Thursday Jul 7, 2011 #

10 AM

orienteering 30:55 intensity: (10 @1) + (31 @2) + (8:47 @3) + (21:14 @4) + (13 @5) 2.77 mi (11:09 / mi) +118m 9:51 / mi
ahr:130 max:145 7c shoes: Vintage VJ

orienteering 31:38 intensity: (15 @2) + (2:32 @3) + (21:58 @4) + (6:53 @5) 2.81 mi (11:15 / mi) +118m 9:58 / mi
ahr:138 max:151 10c shoes: Vintage VJ

Relay courses at Hammond Pond. All run backwards, starting midway around the Pond,.
Blue , accidently hit STOP at 1st control , so....

orienteering 26:26 intensity: (19 @2) + (2:54 @3) + (21:27 @4) + (1:46 @5) 2.38 mi (11:06 / mi) +68m 10:12 / mi
ahr:137 max:148 8c shoes: Vintage VJ

Wednesday Jul 6, 2011 #

10 AM

Road bike 1:03:00 [3] 15.5 mi (4:04 / mi)
rhr:40 weight:143lbs shoes: Austro-Daimler Vent Noir

Easy ride with Sam through Needham.

Tuesday Jul 5, 2011 #

8 AM

rowing machine warm up/down 10:00 [1]

Getting ready to ride.
10 AM

Road bike long 3:28:30 intensity: (48:21 @1) + (46:14 @2) + (1:42:14 @3) + (11:41 @4) 55.6 mi (3:45 / mi) +577m 3:38 / mi
ahr:107 max:138 shoes: Austro-Daimler Vent Noir

Moderate long ride gone awry. Trying to decide on the 42 or 50 mile route, I came upon the split unexpectadly and chose long, of course!.
Missed a turn somewhere in Holliston and ended up nearly in Millis before turning around, finding the route, but not realizing it, then back on course. By then my legs were hurting, so got some emergency jelly beans out of the pack. Lost 20 minutes or so on the Garmin when I stopped and didn't restart.
Obviously, brain suffering from lack of sugars....
Missed another turn! Quick recovery. Several more breaks. Legs were getting better, but wrists and arms and neck were really sore.

Poured down recovery drink and water once home, then some lying about under the fan, then some lunch, more lying down, more food, by 5pm I was fine.
Off to the store for dinner food.
C • Awry 3

Monday Jul 4, 2011 #

1 PM

Road bike 1:17:00 [3] 19.25 mi (4:00 / mi)
shoes: Austro-Daimler Vent Noir

Dover ride with Jude and Samantha.
C • photo of the intrepid trio 3

Sunday Jul 3, 2011 #

11 AM

Road bike 1:56:00 [3] 27.7 mi (4:11 / mi)
rhr:42 weight:143lbs shoes: Austro-Daimler Vent Noir

Ride out to Farm Pond with Jude.

Saturday Jul 2, 2011 #

9 AM

trail running 1:28:17 intensity: (16 @1) + (1:00 @2) + (11:57 @3) + (57:16 @4) + (17:48 @5) 7.5 mi (11:47 / mi) +662m 9:14 / mi
ahr:136 max:173 rhr:43 shoes: HiTech HP1 Multisport

Skyline race route with Sam and Ross. Well behind Sam and Ross, actually. Checking out the route for next Sunday's race.
Slow time for me. A hard week and not any Skyline training.

Friday Jul 1, 2011 #

1 PM

paved running 49:25 [2] 4.5 mi (10:59 / mi)
shoes: Asics 1150

Family fun run. Jude, Hill and Sam. Has been awhile we have all run together, and it will be awhile before it happens again.

Thursday Jun 30, 2011 #

8 AM

rowing machine 18:00 [1]
rhr:40 weight:142lbs

12 PM

orienteering 36:16 intensity: (8 @1) + (31 @2) + (5:06 @3) + (18:01 @4) + (12:30 @5) 3.56 mi (10:11 / mi) +122m 9:12 / mi
ahr:138 max:149 shoes: Vintage VJ

91 relay loops at Houghton's Pond.
Not pushing really hard, so a bit slower than last time, many weeks ago.
Beach crowded, woods empty.

orienteering 31:25 intensity: (7 @1) + (17 @2) + (36 @3) + (10:29 @4) + (19:56 @5) 3.01 mi (10:26 / mi) +55m 9:52 / mi
ahr:143 max:150

orienteering 26:42 intensity: (27 @2) + (27 @3) + (14:20 @4) + (11:28 @5) 2.52 mi (10:35 / mi) +63m 9:49 / mi
ahr:141 max:149

Wednesday Jun 29, 2011 #

9 AM

rowing machine 15:00 [1]
rhr:40 slept:8.5 weight:142lbs

Tuesday Jun 28, 2011 #

Event: WMOC 2011
 
10 AM

Road bike long 1:49:20 intensity: (36:42 @1) + (31:53 @2) + (40:27 @3) + (18 @4) 29.46 mi (3:43 / mi) +314m 3:36 / mi
ahr:99 max:140 shoes: Austro-Daimler Vent Noir

Getting in a longer ride to prepare for the CttC. Trying to keep the HR under 120, but after the stop at Donn's house I went too hard the rest of the way.
Pretty wiped afterward. Lunch was not enough. Took some recovery drink and a cup of coffee to revitalize.

Monday Jun 27, 2011 #

9 AM

Road bike 54:00 [3] 12.5 mi (4:19 / mi)
shoes: Austro-Daimler Vent Noir

Ride to Newton garden with Jude.
Removed cloches from tomato and cauliflower plants. Lost one pepper I think, but beans and cukes are up and everything else is getting taller. One tomato plant had a flower!
2 PM

trail running tempo 1:01:51 intensity: (18 @1) + (55 @2) + (9:48 @3) + (3:08 @4) + (47:42 @5) 7.05 mi (8:46 / mi) +121m 8:20 / mi
ahr:141 max:151 shoes: HiTech HP1 Multisport

Powissett with Sam.
Tired now.

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