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Training Log Archive: coach

In the 7 days ending Oct 29, 2017:

activity # timemileskm+m
  paved running5 3:39:15 17.27(12:42) 27.79(7:53) 293
  orienteering1 1:49:04 4.56(23:55) 7.34(14:52) 2712c
  trail running4 1:40:51 9.93(10:09) 15.98(6:19) 1657
  Total6 7:09:10 31.76(13:31) 51.11(8:24) 197712c
  [1-5]6 6:35:22
averages - weight:143lbs

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

11 AM

orienteering 1:49:04 intensity: (12:00 @0) + (1:00:22 @1) + (17:10 @2) + (16:57 @3) + (59 @4) + (1:36 @5) ***** 4.56 mi (23:55 / mi) +27m 23:29 / mi
ahr:95 max:181 12c shoes: Inov-8 X-Talon

Lunsen. didn't know where I was much of the time.....
Livelox
C • Lunsen 2

Saturday Oct 28, 2017 #

Event: NEOC: Nobscot Night-O
 
Event: Haninge Sprintstafett
 
4 PM

paved running 20:40 intensity: (4:56 @0) + (9:22 @1) + (19 @2) + (41 @3) + (40 @4) + (4:42 @5) 1.58 mi (13:05 / mi) +61m 11:41 / mi
ahr:116 max:165 weight:143lbs shoes: Saucony Kinvara TR

with Judy

trail running 12:26 intensity: (30 @0) + (6:27 @1) + (1:45 @2) + (2:57 @3) + (7 @4) + (40 @5) 0.91 mi (13:40 / mi) +24m 12:37 / mi
ahr:106 max:161 shoes: Saucony Kinvara TR

paved running 17:23 intensity: (7 @0) + (16:12 @1) + (1:04 @2) 1.32 mi (13:13 / mi) +19m 12:38 / mi
ahr:93 max:106 shoes: Saucony Kinvara TR

Friday Oct 27, 2017 #

Event: Haningenatten
 
3 PM

paved running 24:23 intensity: (31 @0) + (11:06 @1) + (14 @2) + (9:08 @3) + (1:49 @4) + (1:35 @5) 1.9 mi (12:50 / mi) +21m 12:24 / mi
ahr:111 max:150 shoes: Saucony Kinvara TR

with Judy into some neighborhoods we have not been to before.

trail running 12:55 intensity: (23 @0) + (10:08 @1) + (1:35 @2) + (49 @3) 0.94 mi (13:44 / mi) +21m 12:51 / mi
ahr:94 max:111 shoes: Saucony Kinvara TR

paved running 17:58 intensity: (11:40 @1) + (4:52 @2) + (1:26 @3) 1.53 mi (11:43 / mi) +12m 11:27 / mi
ahr:97 max:110 shoes: Saucony Kinvara TR

trail running 35:11 intensity: (11 @0) + (1:44 @1) + (1:21 @2) + (31:55 @3) 3.28 mi (10:44 / mi) +46m 10:17 / mi
ahr:116 max:132 shoes: Saucony Kinvara TR

On my own over to the Gula Stig trail to the forest loop, a bit further south than I intended. After sunset but twilight lasts a long time this far north.

paved running 12:33 intensity: (36 @1) + (4:00 @2) + (7:57 @3) 1.08 mi (11:36 / mi) +12m 11:13 / mi
ahr:108 max:123 shoes: Saucony Kinvara TR

Wednesday Oct 25, 2017 #

4 PM

trail running 21:47 intensity: (32 @1) + (23 @2) + (20:52 @3) 2.15 mi (10:08 / mi)
ahr:120 max:130 shoes: Saucony Kinvara TR

The "forest loop". Not many people out, some father and son messing about in the forest and a runner going the other way.

paved running 12:03 intensity: (56 @1) + (1:55 @2) + (9:12 @3) 1.1 mi (10:57 / mi) +13m 10:34 / mi
ahr:114 max:127 shoes: Saucony Kinvara TR

Very light rain and 8C, so fairly warm and quite lovely out with the cloudy skies and bright leaves on the ground.

paved running 11:47 intensity: (32 @1) + (23 @2) + (10:52 @3) 1.15 mi (10:15 / mi)
ahr:120 max:130 shoes: Saucony Kinvara TR

Tuesday Oct 24, 2017 #

4 PM

paved running 58:47 intensity: (6:26 @0) + (31:52 @1) + (6:07 @2) + (2:39 @3) + (22 @4) + (11:21 @5) 4.27 mi (13:46 / mi) +71m 13:05 / mi
ahr:111 max:170 shoes: Saucony Kinvara TR

with Judy

trail running 18:32 intensity: (2 @0) + (1 @1) + (18:29 @3) 2.65 mi (7:00 / mi) +1566m 2:28 / mi
ahr:137 max:194 shoes: Saucony Kinvara TR

Back through the Gippen

Monday Oct 23, 2017 #

10 AM

paved running 43:41 intensity: (8:42 @0) + (27:13 @1) + (38 @2) + (1:13 @3) + (23 @4) + (5:32 @5) 3.34 mi (13:05 / mi) +84m 12:08 / mi
ahr:110 max:178

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