Training Log: coach
In the last 7 days:
activity # time miles km +m
trail running 4 4:11:35 17.12 (14:42) 27.55 (9:08) 185
orienteering 3 2:52:30 9.42 (18:19) 15.16 (11:23) 103 58c
Road bike 1 1:42:16 22.89 (4:28) 36.84 (2:47) 81
paved running 4 1:01:37 4.41 (13:58) 7.1 (8:41) 96
Exercises 1 14:00
Total 11 10:01:58 53.84 86.65 465 58c
[1-5] 11 9:42:13
11 AM
orienteering race 1:25:39 intensity: (15 @0) + (26:39 @1) + (14:06 @2) + (44:39 @3) ***** 4.03 mi (21:15 / mi) +70m 20:10 / mi ahr:106 max:129 11c (sick) shoes: Inov-8 X-Talon
better going today, still rocky and slow, with slash underfoot. still not feeling motivated, large error on a pit in a thicket. Feel fine when running! 2nd Covid test negtive.
1 PM
paved running warm up/down 13:45 intensity: (1:46 @0) + (5:01 @1) + (4:02 @2) + (2:56 @3) 0.77 mi (17:52 / mi) +32m 15:48 / mi ahr:96 max:119 shoes: Inov-8 X-Talon
forgot my bag/number at the EC...
7 PM
orienteering race 29:00 intensity: (2 @0) + (2:18 @1) + (5:51 @2) + (20:49 @3) *** 1.17 mi (24:47 / mi) +29m 23:02 / mi ahr:114 max:134 10c (sick) shoes: Inov-8 X-Talon
Being careful not to get the HR too high, keeping it under 120. Incredibly thick, rocky, undergrowth terrain.
1 PM
Note (sick)
travel day, not feeling well, fortunately snagged one of the rows with no one in the middle seat.
6 AM
trail running 59:14 intensity: (4:04 @0) + (43:04 @1) + (9:30 @2) + (2:36 @3) 4.0 mi (14:49 / mi) ahr:93 max:121 shoes: Asics GT-1000
with Judy
4 PM
Road bike 1:42:16 intensity: (7:32 @0) + (25:56 @1) + (17:19 @2) + (51:29 @3) 22.89 mi (4:28 / mi) +81m 4:25 / mi ahr:104 max:136 shoes: Raleigh
Really tired after this.
11 AM
trail running 49:43 intensity: (40:36 @1) + (3:42 @2) + (5:25 @3) 3.3 mi (15:04 / mi) +162m 13:04 / mi ahr:75 max:112 shoes: Saucony Kinvara TR
with Judy from the ski area.
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
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.
« Earlier
May 28 [0w, 2d]: N - Memorial Day Weekend Training Camp
Jun 4 [1w, 2d]: N - Reign of Terraces Rogaine
Jun 4 [1w, 2d]: N - GrizO Lubrecht Two-Day and Sprint
Jul 2 [5w, 2d]: Y - 5 Days of Italy
Jul 8 [6w, 1d]: N - WMOC 2022
Jul 9 [6w, 2d]: ? - Swiss O Days Sanetsch
Jul 10 [6w, 3d]: N - JWOC/JWOC Tour
Jul 12 [6w, 5d]: N - The World Games 2022
Jul 21 [8w, 0d]: ? - Metrunner Stockholm City Race 2022
Jul 25 [8w, 4d]: Y! - ORingen 2022
Aug 4 [10w, 0d]: ? - Tallin O Week Loved Estonia, but..Lakes!
Aug 7 [10w, 3d]: ? - Lakes 5 Day 2022 Leaning toward Lakes
Aug 20 [12w, 2d]: Y - D2R2 mystery ride?
Sep 10 [15w, 2d]: Y - UNO: Pawtuckaway 1-Day NRE
Oct 8 [19w, 2d]: Y - NEOC - 2022 Masters Nationals
Mar 24, 2023 [43w, 1d]: ? - Flying Pig XXV - 2023 OUSA Nationals
Jul 1, 2023 [57w, 2d]: ? - RESCHEDULED North American Orienteering Championship
Jul 1, 2023 [57w, 2d]: ? - Rescheduled - BAOC: California Orienteering Festival I remeber these venues from the 90's
Jul 15, 2023 [59w, 2d]: ? - 17th World Rogaining Championships
Sep 23, 2023 [69w, 2d]: Y - OUSA 2023 Masters Nationals More Letchworth!
Jun 17, 2050 [1,464w, 1d]: ? - wmoc 2050 M100? Goal- Get to the start line..
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