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Training Log Archive: coach

In the 7 days ending May 6, 2013:

activity # timemileskm+m
  trail running3 3:47:22 17.56(12:57) 28.25(8:03) 1492
  paved running3 1:42:11 10.47(9:46) 16.85(6:04) 116
  orienteering1 50:44 3.18(15:58) 5.11(9:56) 142
  rowing machine3 30:00 4.09(7:20) 6.59(4:33)
  Total9 6:50:17 35.3(11:37) 56.8(7:13) 1750
  [1-5]9 6:44:12
averages - sleep:7.5 rhr:40 weight:145lbs

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Monday May 6, 2013 #

5 PM

paved running 22:01 intensity: (3 @0) + (2:04 @1) + (17:43 @2) + (2:11 @3) 2.09 mi (10:32 / mi)
ahr:105 max:115 shoes: Asics 1140

Sunday May 5, 2013 #

Event: CSU Lynn Woods event + training opportunity
 
Event: UNO - College Woods
 
Event: Seven sisters trail race, 13 miles
 
9 AM

trail running race (7 Sisters) 2:34:05 intensity: (5 @0) + (5 @1) + (2:07 @2) + (20:14 @3) + (1:57:55 @4) + (13:39 @5) 10.34 mi (14:54 / mi) +1078m 11:15 / mi
ahr:137 max:154 shoes: Salamon SpeedCross 3

After a 20 year hiatus, finally no conflict with an O meet.
Started way too far back, and spent the first few miles getting past slower runners. Had a good drinking and fueling schedule and passed quite a few very bonked runners in the last few miles.
Glad I made it back.

Saturday May 4, 2013 #

Event: NEOC: Mt. Misery
 
10 AM

trail running warm up/down 4:32 intensity: (3:29 @0) + (18 @1) + (8 @2) + (4 @3) + (4 @4) + (29 @5) 0.34 mi (13:16 / mi)
ahr:152 max:178 shoes: Inov8 OROC 350

orienteering race 50:44 intensity: (10 @0) + (3:07 @1) + (23:37 @2) + (19:44 @3) + (3:44 @4) + (22 @5) 3.18 mi (15:58 / mi) +142m 14:02 / mi
ahr:112 max:162 shoes: Inov8 OROC 350

trail running warm up/down 2:35 intensity: (2 @1) + (1:27 @2) + (1:06 @3) 0.23 mi (11:02 / mi) +3m 10:36 / mi
ahr:109 max:117 shoes: Inov8 OROC 350


Green - Splits

Friday May 3, 2013 #

2 PM

paved running 30:24 intensity: (22 @0) + (14 @1) + (4:38 @2) + (23:13 @3) + (49 @4) + (1:08 @5) 3.01 mi (10:05 / mi) +13m 9:57 / mi
ahr:118 max:155 shoes: Asics 1140

Thursday May 2, 2013 #

Event: CSU Park-O #3: Boston Common
 
8 AM

rowing machine (30abs,30hamball) 10:00 [2] 2.23 km (4:29 / km)

6 PM

paved running 49:46 intensity: (1:10 @0) + (12 @1) + (12:47 @2) + (20:07 @3) + (15:02 @4) + (28 @5) 5.36 mi (9:17 / mi) +103m 8:45 / mi
ahr:122 max:150 shoes: Asics 1150

Hard to get out, but once running felt relaxed and fit.
One loop of Wilson Mt, going to 7 sisters on Sunday.
Last one was at least 15 years ago.
Not really trained for it, so will go out slow.

Wednesday May 1, 2013 #

7 AM

rowing machine (30abs,bplank) 10:00 [1] 2.13 km (4:42 / km)
slept:7.0 weight:145lbs

12 PM

trail running (Skyline1) 1:06:10 intensity: (46 @0) + (6 @1) + (9:36 @2) + (46:54 @3) + (7:48 @4) + (1:00 @5) 6.64 mi (9:58 / mi) +411m 8:21 / mi
ahr:139 max:171 shoes: Salamon SpeedCross 3

Feeling effects of last weekend. Going well but very tiring in the end.

Tuesday Apr 30, 2013 #

8 AM

rowing machine (30abs,28hamballs) 10:00 [3] 2.23 km (4:29 / km)
rhr:40 slept:8.0 weight:145lbs

Hard to believe I gained a few pounds last weekend, shows what nachos and pizza can do.....
and that pint of chocolate milk was good too.

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