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Training Log Archive: coach

In the 7 days ending May 21:

activity # timemileskm+m
  trail running7 8:33:13 35.6(14:25) 57.29(8:57) 318
  orienteering2 1:57:51 5.65(20:52) 9.09(12:58) 444c
  paved running6 1:27:03 6.98(12:28) 11.23(7:45) 72
  Exercises1 14:00
  Total12 12:12:07 48.23 77.62 39444c
  [1-5]12 11:56:39

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Saturday May 21 #

9 AM

Exercises (PT) 14:00 [1]

plus 20situps, 20pushups.
10 AM

paved running warm up/down 9:18 intensity: (3:42 @0) + (2:03 @1) + (30 @2) + (3:03 @3) 0.77 mi (12:05 / mi) +5m 11:51 / mi
ahr:90 max:115 shoes: Saucony Kinvara TR

Ran to the start for a Linne sprint training with Sam. A prologue on an older suburban map, a final on a newer map.

orienteering (Sprint ) 26:23 intensity: (38 @0) + (4:02 @1) + (4:59 @2) + (16:44 @3) *** 1.95 mi (13:32 / mi) +4m 13:27 / mi
ahr:108 max:125 16c shoes: Saucony Kinvara TR

The prologue...Sevral forked controls in the first 5, and by then everyone else was long out of sight. Most o the woods were really junky.

orienteering (Sprint) 31:28 intensity: (4:11 @1) + (5:39 @2) + (21:38 @3) *** 2.27 mi (13:52 / mi)
ahr:111 max:128 21c shoes: Saucony Kinvara TR

the final, more woods on this one, had some trouble getting through the woods.
11 AM

paved running warm up/down 9:29 intensity: (3:51 @1) + (3:53 @2) + (1:45 @3) 0.81 mi (11:42 / mi)
ahr:101 max:111 shoes: Saucony Kinvara TR

2 PM

paved running 13:03 intensity: (21 @0) + (9:21 @1) + (3:19 @2) + (2 @3) 0.91 mi (14:20 / mi) +27m 13:08 / mi
ahr:96 max:105 shoes: Asics GT-1000

With Judy to Nasten

trail running 40:23 intensity: (40 @0) + (30:04 @1) + (6:51 @2) + (2:48 @3) 2.64 mi (15:18 / mi)
ahr:94 max:125 shoes: Asics GT-1000

Nasten with Judy, some of the Linne Stig.

paved running 16:02 intensity: (3 @0) + (8:30 @1) + (5:46 @2) + (1:43 @3) 1.15 mi (13:56 / mi) +32m 12:49 / mi
ahr:100 max:114 shoes: Asics GT-1000

with Judy

Friday May 20 #

3 PM

trail running 1:42:15 intensity: (42 @0) + (53:01 @1) + (15:48 @2) + (32:44 @3) 7.18 mi (14:14 / mi) +23m 14:06 / mi
ahr:101 max:124 shoes: Asics GT-1000

with Judy north, then by myself to the south on some of the MtB trails.

Thursday May 19 #

11 AM

trail running 52:26 intensity: (1:14 @0) + (43:42 @1) + (6:21 @2) + (1:09 @3) 3.51 mi (14:56 / mi) +4m 14:53 / mi
ahr:92 max:112 shoes: Asics GT-1000

with Judy

orienteering 1:00:00 [1] **** 2.3 km (26:05 / km)
7c shoes: Inov8 OROC 350

Wednesday May 18 #

11 AM

trail running 1:18:54 intensity: (3:49 @0) + (52:26 @1) + (7:14 @2) + (15:25 @3) 5.54 mi (14:14 / mi) +64m 13:45 / mi
ahr:96 max:121 shoes: Asics GT-1000

with Judy
12 PM

paved running 9:15 intensity: (3:14 @1) + (5:20 @2) + (41 @3) 0.78 mi (11:52 / mi)
ahr:101 max:110 shoes: Asics GT-1000

Down to the river.

trail running 21:39 intensity: (24 @1) + (1:34 @2) + (19:41 @3) 1.92 mi (11:17 / mi) +20m 10:56 / mi
ahr:120 max:132 shoes: Asics GT-1000

Along the river then uphill on the Linne Stig, in back of the Agriculture U.
1 PM

paved running 16:01 intensity: (29 @2) + (15:32 @3) 1.39 mi (11:31 / mi) +2m 11:29 / mi
ahr:118 max:132 shoes: Asics GT-1000

Through the University, past the sheep, horses and goats.

Monday May 16 #

12 PM

trail running 1:55:28 intensity: (4:00 @0) + (46:14 @1) + (40:30 @2) + (24:44 @3) 7.64 mi (15:07 / mi)
ahr:99 max:121 shoes: Saucony Kinvara TR

out the red trail almost to the King's mounds, then back on some narrow track, then another loop, getting fairly lost on indistict trails, resorting to using the sun and orienteering back, and then met up with Sam!
2 PM

paved running 13:55 intensity: (1:04 @1) + (3:56 @2) + (8:55 @3) 1.17 mi (11:54 / mi) +7m 11:41 / mi
ahr:107 max:119 shoes: Saucony Kinvara TR

back with Sam.

Sunday May 15 #

2 PM

trail running 1:42:08 intensity: (19 @0) + (20:11 @1) + (28:20 @2) + (53:18 @3) 7.17 mi (14:15 / mi) +208m 13:04 / mi
ahr:106 max:125 shoes: Asics GT-1000

with Judy then N on the Gula Stigen, then the Mt bike trail back south.

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