Training Log Archive: coach

In the 7 days ending Dec 16, 2023:

	activity	#	time	miles		km		+m
	paved running	4	4:06:08	16.86	(14:36)	27.14	(9:04)	195
	trail running	1	1:25:55	7.31	(11:45)	11.77	(7:18)	51
	Exercises	5	1:02:00
	rowing machine	5	50:00	6.43		10.34
	orienteering	1	35:31	2.63	(13:30)	4.23	(8:23)	9	20c
	Total	11	7:59:34	33.23		53.47		255	20c
	[1-5]	11	7:56:18
averages - sleep:8.1 rhr:41 weight:149.1lbs

1:50

0:00

2 PM

orienteering race (sprint) 35:31 ** 2.63 mi (13:30 / mi) +9m 13:22 / mi
ahr:115 max:154 20c shoes: Inov-8 X-Talon

Score O with 2 maps, control pick up.

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)

Exercises 14:00 [1]

33situps,30pushups,60heeldrops,20stepjumps,2m./1legstand

11 AM

paved running 1:15:33 5.21 mi (14:30 / mi) +40m 14:10 / mi
ahr:104 max:136 shoes: Asics Nimbus

with Judy, then another mile.

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:40 slept:8.5

Exercises (ballista level 2) 14:00 [1]

8 AM

rowing machine 10:00 [3] 2.25 mi (4:27 / mi)
rhr:40 slept:9.0 weight:147.5lbs

Exercises 10:00 [1]

33situps,20snatchlifts?, 50heeldrops

12 PM

trail running 1:25:55 7.31 mi (11:45 / mi) +51m 11:30 / mi
ahr:122 max:144

7 AM

rowing machine 10:00 [3]
rhr:40 slept:7.0 weight:148.5lbs

Exercises (PT) 14:00 [1]

11 AM

paved running 1:26:20 5.99 mi (14:25 / mi) +64m 13:57 / mi
ahr:100 max:117

9 AM

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:44 slept:8.0 weight:151.4lbs

Exercises 10:00 [1]

3 situps,30pushups,30/20heeldrops,2m./1legstand

3 PM

paved running 43:27 2.83 mi (15:21 / mi) +45m 14:38 / mi
ahr:97 max:114 shoes: Asics Nimbus

with Judy, 2 nips, 1 water

12 PM

paved running 40:48 2.83 mi (14:24 / mi) +46m 13:42 / mi
ahr:103 max:140