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Training Log Archive: coach

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  paved running4 2:56:54 14.87(11:54) 23.94(7:23) 255
  trail running2 1:59:22 9.74(12:15) 15.68(7:37) 175
  orienteering1 1:10:43 4.35(16:15) 7.0(10:06)23c
  Road bike1 1:03:49 13.62(4:41) 21.92(2:55) 122
  rowing machine3 30:00 4.24(7:05) 6.82(4:24)
  Exercises1 15:00
  Total11 7:55:48 46.82 75.35 55223c
averages - sleep:7.7 rhr:39 weight:140.7lbs

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Saturday Oct 22, 2016 #

11 AM

paved running 58:26 intensity: (14:05 @1) + (44:21 @3) 4.2 mi (13:55 / mi) +100m 12:57 / mi
ahr:147 max:147 shoes: Altra Instinct 1.5

with Jude before heading in to the HOCR to watch Hill and Erin.
https://www.regattacentral.com/regatta/results2/ev...

Friday Oct 21, 2016 #

11 AM

trail running 1:17:20 [3] 5.26 mi (14:42 / mi) +144m 13:33 / mi
shoes: Columbia Master Fly

Some off trail .

Note

I was in Gloucester, to pick up some rims for snow tires, and remembered that long ago, Jim Baker (so real long ago), had suggested Ravenswood Park as a possible O venue.
So I changed into running gear, found a trail map at the parking, and set out. Nice trail, so off through the woods. Lots of rock, of all sizes, gradual ups and downs, but lots of rock,,,, a mini Pawtuckaway was my thought. Very open woods though, no ground veg.
Went off trail out of the ToR land (did I mention this is a Trustees property?) into Gloucester water company land. Contours were vague (and printed white on light green) but at one point I just headed NE, still in the woods and no trails...finally hit a trail (not on the map) then a mapped trail. Moving into the SE area there are more trails, some marshes, and the bit more undergrowth. More like High Rock I thought, but without the low bushes.
Biggest drawback would be parking. The official area fits only about 12 cars.

Thursday Oct 20, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:38 slept:7.0 weight:140lbs

30jacknifes,2m/quad,15lifts,20oushups,60heeldrops
5 PM

paved running 42:17 [3] 4.05 mi (10:27 / mi) +59m 9:59 / mi
shoes: Altra Instinct 1.5

Wednesday Oct 19, 2016 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:7.5 weight:141lbs

20abs,10lifts,60heeldrops,2m/quad
10 AM

Road bike 1:03:49 [3] 13.62 mi (4:41 / mi) +122m 4:34 / mi
shoes: Ross Signature 290S

Newton Garden, the swiss chard is prolific, but I didn't pick any as we have plenty of leftovers. Then to TJoe's .

Tuesday Oct 18, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:8.5 weight:141lbs

30jacknifes,22pushups,1mbackplank,45heeldrops
3 PM

paved running 16:38 [3] 1.64 mi (10:09 / mi) +43m 9:23 / mi
shoes: Asics GT-1000

LAck of motivation kept me in until the sun appeared. Really quite nice, if a bit warm and humid for late October.

trail running 42:02 [3] 4.48 mi (9:23 / mi) +31m 9:11 / mi
shoes: Asics GT-1000

And now that I was out, all the way through Wilson Mt and along the river trail to the end and back.

paved running 20:47 [3] 2.07 mi (10:02 / mi) +16m 9:48 / mi
shoes: Asics GT-1000

The long way home to get over 7 miles and 75 minutes... have just realized I will be RUNNING the Traverse this year.

Monday Oct 17, 2016 #

10 AM

paved running 38:46 [1] 2.91 mi (13:18 / mi) +37m 12:48 / mi
shoes: Altra Instinct 1.5

with Jude
12 PM

Exercises (Ballista routine) 15:00 [3]

Sunday Oct 16, 2016 #

10 AM

orienteering 1:10:43 [3] *** 7.0 km (10:06 / km)
23c shoes: Inov8 OROC 350

Nice day at Nobscot.
I do think our marketing is working, so many people I do not recognize coming to the registration....we ran out of rental compasses and must have loaned out 50 epunches.

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