Training Log Archive: coach

In the 7 days ending Nov 17, 2012:

	activity	#	time	miles		km		+m
	orienteering	6	6:34:06	13.21		21.26		211
	Road bike	1	1:35:00	21.5	(4:25)	34.6	(2:45)
	rowing machine	5	50:00	7.29	(6:52)	11.73	(4:16)
	Total	12	8:59:06	42.0		67.59		211
	[1-5]	12	8:58:54
averages - sleep:8.5 rhr:41 weight:145.7lbs

1:45

0:00

orienteering 1:00:00 [2]
shoes: Inov8 OROC 350

Control hanging.

orienteering 1:15:00 [2]
shoes: Inov8 OROC 350

Control going out.

7 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.26 km (4:25 / km)
rhr:42 slept:7.0 weight:146lbs

orienteering 44:20 [2] 2.0 mi (22:10 / mi)
shoes: Vintage VJ

Streamering some more.

8 AM

rowing machine (35abs,bplank,) 10:00 [2] 2.27 km (4:24 / km)
weight:145lbs

8 AM

rowing machine (35abs,bplank,60toes,10lif) 10:00 [2] 2.25 km (4:27 / km)

12 PM

orienteering 1:26:00 [1] 7.0 km (12:17 / km)
shoes: VJ with studs

Streamering controls, except I forgot 14.

8 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.25 km (4:27 / km)

1 PM

orienteering 1:05:00 [1] 3.0 mi (21:40 / mi)
shoes: Inov8 OROC 350

Vetting control locations.
Found a few which I think will meet Joe, Brendan and PG's criteria... ;-)

8 AM

rowing machine (35abs,bplank,60toes) 10:00 [2] 2.7 km (3:42 / km)
rhr:39 slept:10.0 weight:146lbs

1 PM

Road bike 1:35:00 [2] 21.5 mi (4:25 / mi)
shoes: Austro-Daimler Vent Noir

nice warm day for a bike ride with Jude to Dover.

Event: NEOC: Baldwin Hill

11 AM

orienteering race 1:03:46 3.86 mi (16:31 / mi) +211m 14:07 / mi
ahr:137 max:170