Training Log Archive: coach

In the 7 days ending Oct 14, 2013:

	activity	#	time	miles		km		+m
	paved running	4	3:18:59	17.04	(11:40)	27.43	(7:15)	262
	orienteering	2	1:34:58	6.96	(13:39)	11.2	(8:29)	284
	rowing machine	4	40:00	5.55	(7:13)	8.93	(4:29)
	trail running	1	9:53	0.79	(12:29)	1.27	(7:45)	4
	Total	10	5:43:50	30.35	(11:20)	48.84	(7:02)	550
	[1-5]	10	5:34:47
averages - sleep:7 rhr:39 weight:141.5lbs

1:13

0:00

3 PM

paved running 50:16 [1] 4.06 mi (12:22 / mi) +73m 11:43 / mi
ahr:95 max:109 shoes: Asics 1150

With Jude

Event: Great River Ride

7 AM

paved running tempo 1:13:03 6.9 mi (10:35 / mi) +72m 10:15 / mi
ahr:113 max:175 shoes: Asics 1150

with JUde and Hill then a lap at T pace on my own.
15 minutes at T pace.

4 PM

paved running 53:27 [1] 4.18 mi (12:47 / mi) +78m 12:05 / mi
shoes: Asics 1140

with Jude

Event: 2013 Nationals (Hamilton, CANADA)

8 AM

rowing machine (30abs,bplank,30toes) 10:00 [3] 2.26 km (4:25 / km)
rhr:39 slept:7.0 weight:141lbs

4 PM

orienteering 45:58 2.83 mi (16:15 / mi) +54m 15:20 / mi
ahr:110 max:149 shoes: Vintage VJ

memory O at Needham TF with Anne,

8 AM

rowing machine (20abs,30hamb,45toes) 10:00 [3] 2.26 km (4:25 / km)
slept:7.0 weight:142lbs

8 AM

rowing machine (30abs,50toes) 10:00 [3] 2.26 km (4:25 / km)
slept:7.0

1 PM

trail running warm up/down 4:23 0.38 mi (11:36 / mi)
ahr:95 max:104 shoes: Vintage VJ

orienteering 49:00 4.13 mi (11:52 / mi) +230m 10:07 / mi
ahr:133 max:153 shoes: Vintage VJ

trail running warm up/down 5:30 0.41 mi (13:17 / mi) +4m 12:54 / mi
ahr:106 max:114 shoes: Vintage VJ

7 AM

rowing machine (30abs,bplank,45toes) 10:00 [3] 2.15 km (4:39 / km)

5 PM

paved running 22:13 1.9 mi (11:41 / mi) +39m 10:59 / mi
ahr:100 max:131 shoes: Asics 1140