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Training Log Archive: coach

In the 7 days ending Jun 30, 2019:

activity # timemileskm+m
  trail running4 3:38:51 19.17(11:25) 30.85(7:06) 407
  Road bike4 3:37:43 41.34(5:16) 66.53(3:16) 710
  paved running4 2:17:31 11.09(12:24) 17.85(7:42) 137
  orienteering1 35:31 2.23(15:56) 3.59(9:54) 103
  Exercises1 15:00
  Total11 10:24:36 73.83 118.82 1357
  [1-5]11 10:01:58
averages - weight:146.2lbs

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

Event: 5 Days of Italy
 
9 AM

paved running 28:11 intensity: (2:11 @0) + (23:09 @1) + (2:11 @2) + (40 @3) 1.87 mi (15:03 / mi) +44m 14:02 / mi
ahr:89 max:107

orienteering 35:31 intensity: (3:43 @0) + (16:11 @1) + (8:46 @2) + (6:51 @3) 2.23 mi (15:56 / mi) +103m 13:55 / mi
ahr:96 max:130 shoes: Saucony Kinvara TR

Sprint training with Judy.

paved running 27:46 intensity: (44 @0) + (26:45 @1) + (17 @2) 1.94 mi (14:20 / mi) +47m 13:20 / mi
ahr:90 max:101

1 PM

Road bike 14:50 [3] 2.05 mi (7:14 / mi) +65m 6:35 / mi

To the swimming towing Sofie trailer.
3 PM

Road bike 20:41 [2] 2.35 mi (8:48 / mi) +31m 8:28 / mi

home a bit different route

Saturday Jun 29, 2019 #

Event: WCOC Summer BBQ, Sprints and Meeting
 
5 AM

Road bike 2:28:43 [3] 30.14 mi (4:56 / mi) +543m 4:40 / mi
weight:147.5lbs

With Judy. A stops at a picturesque scenic bridge I discovered last year, and a rest stop, with icecream, at Wiks Slott.

Friday Jun 28, 2019 #

2 PM

paved running 28:59 [2] 2.8 mi (10:21 / mi)
shoes: Asics 1000-5

An exploratory run in Vasteras before picking up S&R at the airport.

Thursday Jun 27, 2019 #

Event: Orienteering Tyrol
 

Exercises (Ballista routine) 15:00 [3]

1 PM

trail running 59:35 intensity: (35 @0) + (6:42 @1) + (4:37 @2) + (38:54 @3) + (4:42 @4) + (4:05 @5) 5.33 mi (11:11 / mi) +110m 10:30 / mi
ahr:118 max:150 shoes: Saucony Kinvara TR

10x1minute/1minute rest

Wednesday Jun 26, 2019 #

1 PM

paved running 20:34 intensity: (1:31 @0) + (14:09 @1) + (4:25 @2) + (29 @3) 1.67 mi (12:19 / mi) +15m 11:59 / mi
ahr:93 max:108 shoes: Asics 1000-5

A different direction, towards the river...should I mention how lovely the weather is? 70-77F low humidity. The air just seems so fresh.

trail running 28:27 intensity: (7 @0) + (14:15 @1) + (9:15 @2) + (4:50 @3) 2.31 mi (12:19 / mi) +26m 11:54 / mi
ahr:99 max:123 shoes: Asics 1000-5

Exploring along the river,

paved running 11:45 intensity: (38 @1) + (5:08 @2) + (5:59 @3) 1.03 mi (11:23 / mi) +13m 10:57 / mi
ahr:106 max:112

Tuesday Jun 25, 2019 #

9 AM

Road bike 33:29 intensity: (10:27 @0) + (7:27 @1) + (4:28 @2) + (10:40 @3) + (11 @4) + (16 @5) 6.8 mi (4:55 / mi) +71m 4:46 / mi
ahr:93 max:163

Morning ride to average out yesterdays mileage...flatted around mile 4.5, slow leak but found pump not the correct valve type. although at home I did find an adapter stored with it. Rode home on the flat, the tire was gone anyway.
Put on a new tire and tube this afternoon (old tube already had 3 patches).
2 PM

paved running 10:10 intensity: (14 @0) + (26 @1) + (39 @2) + (8:51 @3) 0.91 mi (11:09 / mi) +4m 11:00 / mi
ahr:113 max:124

trail running 57:22 intensity: (5 @1) + (8 @2) + (27:34 @3) + (18:35 @4) + (11:00 @5) 6.16 mi (9:19 / mi) +142m 8:41 / mi
ahr:136 max:148 shoes: Saucony Kinvara TR

Nasten, 3 pickups to T pace, staying on the smoother trails.
Feeling stronger, foot still sore afterwards, knee 90% OK.

paved running 10:06 [3] 0.87 mi (11:39 / mi) +15m 11:04 / mi
ahr:121 max:130

Monday Jun 24, 2019 #

3 AM

trail running 55:30 intensity: (3:06 @0) + (51:42 @1) + (8 @2) + (34 @3) 3.75 mi (14:48 / mi) +83m 13:51 / mi
ahr:87 max:100 weight:145lbs shoes: Saucony Kinvara TR

with Judy

trail running 17:57 intensity: (1:40 @1) + (2:24 @2) + (13:53 @3) 1.62 mi (11:05 / mi) +46m 10:11 / mi
ahr:112 max:125 shoes: Saucony Kinvara TR

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