Training Log: coach
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| paved running | 4 | 4:40:15 | 21.01 | (13:20) | 33.82 | (8:17) | 450 | |||||
| rowing machine | 4 | 56:08 | 7.74 | (7:15) | 12.46 | (4:30) | ||||||
| Exercises | 1 | 14:00 | ||||||||||
| Total | 9 | 5:50:23 | 28.75 | 46.28 | 450 | |||||||
| [1-5] | 9 | 5:37:29 | ||||||||||
| averages - sleep:8.3 rhr:42 weight:145.7lbs | ||||||||||||
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| Th | Fr | Sa | Su | Mo | Tu | We | |||||||||
Tuesday Jan 22 #
rowing machine 22:14 [3] 5.0 km (4:27 / km)
rhr:40 slept:8.2 weight:147.5lbs
30situps,20pushups,48heeldrops,40hamballs
Monday Jan 21 #
rowing machine 13:54 [3] 3.0 km (4:38 / km)
slept:8.5 weight:144.5lbs
30situps,20pushups,48heeldrops
Sunday Jan 20 #
Exercises (Ballista routine) 14:00 [3]
2 PM
paved running 52:54 [1] 3.62 mi (14:37 / mi) +81m 13:40 / mi
slept:8.3 shoes: Icebug Pytho BUgrip
with Judy with our studs
Saturday Jan 19 #
Event: Mt van Hoevenberg ski-o
1 PM
paved running 1:23:56 6.28 mi (13:22 / mi) +92m 12:47 / mi
ahr:96 max:131 shoes: Asics 1000-5
with Judy
Friday Jan 18 #
Event: Georgia Navigator Cup 2019
rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:44
30situps,20pushups,49heeldrops
11 AM
paved running 1:25:17 7.04 mi (12:07 / mi) +204m 11:07 / mi
ahr:117 max:153
with Judy then more
Thursday Jan 17 #
rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:145lbs
30situps,20pushups,70heeldrops,2m/1legstand
3 PM
paved running 58:08 4.07 mi (14:17 / mi) +73m 13:31 / mi
ahr:97 max:113
with Judy
- Jan 25 [0w, 2d]: ? - Orienteering Ottawa Ski-O Training Weekend
- Mar 18 [7w, 5d]: ? - World Masters Ski Orienteering Championships
- Mar 22 [8w, 2d]: ? - OCIN Flying Pig XXIII
- Apr 13 [11w, 3d]: ? - QOC Junior Nationals
- Apr 13 [11w, 3d]: Y - Merrimac River Trail Run
- Apr 27 [13w, 3d]: Y - 40th Annual West Point National Meet
- May 12 [15w, 4d]: Y - Billygoat 41
- Jun 27 [22w, 1d]: ? - Orienteering Tyrol
- Jun 30 [22w, 4d]: ? - 5 Days of Italy
- Jul 5 [23w, 2d]: Y! - World Masters Orienteering Championships 2019 A new country to visit. Have Riga housing
- Jul 6 [23w, 3d]: ? - Junior World Orienteering Championships 2019
- Jul 21 [25w, 4d]: Y! - ORingen with Sofie
- Jul 26 [26w, 2d]: N - 2019 Canadian Orienteering Championships ORingen with Sofie
- Aug 4 [27w, 4d]: ? - Swiss O Week Gstaad 2019 mulling over
- Aug 13 [28w, 6d]: ? - WOC 2019 - Norway
- Oct 19 [38w, 3d]: Y - 2019 US Masters Nationals - Older Dash
- Aug 1, 2020 [79w, 3d]: ? - 17th World Rogaining Championships Unlikely, Oringen in Uppsala
- Jun 17, 2050 [1,638w, 2d]: ? - wmoc 2050 M100? Goal- Get to the start line..
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | |||||||||||
| Jan 26 | | |||||||||||
| Jan 19 | | |||||||||||
| Jan 12 | | |||||||||||
| Jan 5 | | |||||||||||
| Dec 29, 2018 | |
| Week Ending | Training hours by activity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | |||||||||||
| Jan 26 | | |||||||||||
| Jan 19 | | |||||||||||
| Jan 12 | | |||||||||||
| Jan 5 | | |||||||||||
| Dec 29, 2018 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| Jan 26 | | ||||||||||
| Jan 19 | | ||||||||||
| Jan 12 | | ||||||||||
| Jan 5 | | ||||||||||
| Dec 29, 2018 | |
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