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Training Log Archive: coach

In the 7 days ending Jun 27, 2015:

activity # timemileskm+m
  Road bike3 5:35:18 61.96(5:25) 99.72(3:22) 1137
  paved running3 2:40:24 15.16(10:35) 24.41(6:34) 317
  rowing machine4 1:12:35 9.94(7:18) 16.0(4:32)
  orienteering1 32:58 1.43(23:03) 2.3(14:19) 189
  Total11 10:01:15 88.5(6:48) 142.42(4:13) 1643
  [1-5]11 9:25:18
averages - sleep:7.5 rhr:35 weight:139.2lbs

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Saturday Jun 27, 2015 #

Event: DVOA French Creek State Park
 
10 AM

Road bike long 2:55:17 [2] 25.21 mi (6:57 / mi) +769m 6:21 / mi
shoes: Trek 720

Franklin Land Trust garden tour with Jude.

Friday Jun 26, 2015 #

Event: 2015 Gold Rush - USA Ultra-long & Western States Championships
 

rowing machine 13:45 [3] 3.0 km (4:35 / km)

30abs,40hamball,30/30heeldrops

Thursday Jun 25, 2015 #

rowing machine 22:50 [3] 5.0 km (4:34 / km)
slept:7.0 weight:138.5lbs

30abs,45hamball,35/30heeldrops,1m.quads
6 PM

paved running 1:30:51 intensity: (2:22 @0) + (32:44 @1) + (50:57 @2) + (4:48 @3) 8.74 mi (10:24 / mi) +208m 9:41 / mi
ahr:113 max:143 shoes: Altra Instinct 1.5

A bit stiff to start but got better quickly so went for the long run.
Through in a fast half up Westfield St. Felt hard but hamstring was OK.

Wednesday Jun 24, 2015 #

4 PM

paved running 31:54 intensity: (3:02 @0) + (18:30 @1) + (10:22 @2) 2.95 mi (10:49 / mi) +61m 10:10 / mi
ahr:106 max:128 shoes: Altra Instinct 1.5

Hamstring felt out of control, and stiff , but warmed up.
Rolled it twice today, but it hurts my clavicle , so then have to roll that (hurt that freeing the hood latch on father in laws car).
6 PM

Road bike 1:32:02 intensity: (29:46 @0) + (53:33 @1) + (8:43 @2) 21.15 mi (4:21 / mi) +224m 4:13 / mi
ahr:97 max:128 shoes: Austro-Daimler Vent Noir

with Jude.

Tuesday Jun 23, 2015 #

rowing machine 13:25 [3] 3.0 km (4:28 / km)
rhr:35 slept:8.0 weight:138.5lbs (injured)

30abs.40hamballs,
10 AM

Road bike 1:07:59 [3] 15.6 mi (4:21 / mi) +144m 4:14 / mi
shoes: Ross Signature 290S

Newton garden and TraderJoe's.
Missed the rain.

Monday Jun 22, 2015 #

rowing machine 22:35 [3] 5.0 km (4:31 / km)
slept:7.5 weight:140.5lbs

30abs,40hamballs,35/40heeldrops
7 PM

paved running 37:39 intensity: (47 @0) + (25:31 @1) + (11:21 @2) 3.47 mi (10:50 / mi) +48m 10:23 / mi
ahr:106 max:122 shoes: Altra Instinct 1.5

Sunday Jun 21, 2015 #

Event: WCOC Ratlum Mountain
 
2 PM

orienteering 15:23 intensity: (1:06 @2) + (13:33 @3) + (44 @4) 0.94 mi (16:22 / mi) +126m 11:33 / mi
ahr:139 max:150 shoes: Inov8 OROC 350

Warmed up and hamstring was OK, but was being careful not to run fast.

orienteering 17:35 intensity: (21 @2) + (17:14 @3) 0.49 mi (35:52 / mi) +63m 25:38 / mi
ahr:137 max:145 shoes: Inov8 OROC 350

Hamstring hurt a lot as I headed to #1. Was wondering if going in the woods was going to make it worse, took the trail to 2. Got better along the way but still holding speed down on fast parts of the trail. Running uphill is OK.

Sprint A - Splits

Sprint B - Splits

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