Training Log Archive: coachIn the 7 days ending Nov 26, 2016:
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Wednesday Nov 23, 2016 #
rowing machine 10:00 [3] 2.31 km (4:20 / km)
30jacknifes,40hamballs,45heeldrops,2m/quad,15pushups
Tuesday Nov 22, 2016 #
8 AM
rowing machine 10:00 [3] 2.26 km (4:25 / km)
30jacknifes,1.5mbackplank,60heeldrops,20pushups,2m/quad
2 PM
paved running 16:41 [3] 1.57 mi (10:39 / mi) +34m 9:59 / mi
shoes: Asics GT-1000
trail running 41:40 [3] 4.02 mi (10:22 / mi) +25m 10:10 / mi
(injured) shoes: Asics GT-1000
hip,ITB?, acted up after 45 minutes. Disappointing as it was pretty much fine the past few days. Maybe the Ballista exercises is too much stress.
paved running 17:14 [1] 1.42 mi (12:06 / mi)
shoes: Asics GT-1000
Monday Nov 21, 2016 #
10 AM
rowing machine warm up/down 2:15 [3] 0.5 km (4:30 / km)
Warming up before the run.
paved running 57:32 [1] 4.05 mi (14:12 / mi) +72m 13:28 / mi
shoes: Asics GT-1000
A cloudy cold day run with Jude.
5 PM
rowing machine 10:00 [3] 2.32 km (4:19 / km)
30abs,1mbackplank,20pushups
6 PM
Exercises (Ballista routine,level 1) 12:00 [3]
Sunday Nov 20, 2016 #
11 AM
orienteering race 2:44:09 *** 10.29 mi (15:57 / mi) +730m 13:04 / mi
ahr:172 max:180 28c shoes: Inov-8 OROC 340
A good but physically hard run. I didn't do myself much favor with the climb in the beginning, going straight. Had some good legs, but in the end, somehow overlooked the easy #10 control, right next to the trail, and forgot to punch at the last drinks control, so earned myself a DQ.
Winter arrived with snow showers in the Pioneer Valley hills on the way out and back.
Winter arrived with snow showers in the Pioneer Valley hills on the way out and back.
5 PM
Note
Left before the Traverse awards, swiping one too many donuts for the ride home. Had to be at the Dedham HS Sports Hall of Fame induction for Samantha.