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Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running4 4:03:03 20.83(11:40) 33.52(7:15) 393
  nordic skiing3 3:37:00 12.46(17:25) 20.05(10:49) 474
  trail running1 1:08:35 6.68(10:16) 10.75(6:23) 400
  Road bike1 1:05:36 14.74(4:27) 23.72(2:46) 101
  rowing machine4 40:00 5.74(6:58) 9.24(4:20)
  Nordic Ski-O1 34:10 2.66(12:51) 4.28(7:59) 89
  Total13 11:08:24 63.11(10:36) 101.56(6:35) 1457
  [1-5]13 10:51:10
averages - sleep:7.7 rhr:40 weight:142lbs
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SaSuMoTuWeThFr

Friday Feb 24 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:6.0 weight:142.5lbs

30abs,50hamballs,18lifts
12 PM

trail running (Skyline One) 1:08:35 intensity: (5 @1) + (14:38 @2) + (50:20 @3) + (3:32 @4) 6.68 mi (10:16 / mi) +400m 8:39 / mi
ahr:137 max:153 shoes: Columbia Master Fly

Snow gone, puddles remain.
Lots of hikers out on the 70F day.
Looks like spring is here.

Thursday Feb 23 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:40 slept:8.0 weight:142lbs

25pushups,2m/quad,60heeldrops,1.5mbackplank
12 PM

Road bike 1:05:36 [3] 14.74 mi (4:27 / mi) +101m 4:21 / mi
shoes: Ross Signature 290S

Wednesday Feb 22 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:40 slept:8.0 weight:141.5lbs

30abs,20lifts,30/30 heeldrops,2m/quad,20/20hamballs
4 PM

paved running 32:09 intensity: (1:32 @0) + (21:07 @1) + (5:52 @2) + (3:05 @3) + (33 @4) 3.0 mi (10:42 / mi) +69m 9:59 / mi
ahr:109 max:153 shoes: Altra Instinct 1.5

Tuesday Feb 21 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

30jacknifes,20pushups,2m/quad,30/30heeldrops
11 AM

nordic skiing (Classic) 54:04 intensity: (7:01 @0) + (16:57 @1) + (29:13 @2) + (53 @3) 4.36 mi (12:24 / mi) +50m 11:58 / mi
ahr:107 max:131 shoes: Fisher SRClassic

With my coach...Gary.
Icy and slush tracks, and dirt.
2 PM

paved running long 1:14:48 intensity: (3:07 @1) + (1:02:44 @2) + (8:57 @3) 7.7 mi (9:43 / mi) +136m 9:13 / mi
ahr:123 max:139 shoes: Asics GT-1000

Monday Feb 20 #

11 AM

paved running 1:02:44 intensity: (1:02:37 @1) + (7 @2) 4.35 mi (14:25 / mi) +109m 13:23 / mi
ahr:92 max:118 slept:8.5 shoes: Altra Instinct 1.5

with Jude, 46F, snow melting fast.

Sunday Feb 19 #

12 PM

Nordic Ski-O race 34:10 intensity: (3:57 @0) + (7:57 @1) + (10:07 @2) + (12:09 @3) 2.66 mi (12:51 / mi) +89m 11:38 / mi
ahr:117 max:146 shoes: Atomic RS-8

Self run Ski-O course at Windblown. I had no map holder, so I memorized each leg, then skied until I got to the control, or in both cases I erred, to the same wrong control.

nordic skiing 1:37:08 intensity: (49:33 @1) + (26:57 @2) + (20:38 @3) 5.85 mi (16:37 / mi) +390m 13:46 / mi
ahr:106 max:141 shoes: Atomic RS-8

Saturday Feb 18 #

11 AM

paved running 1:13:22 intensity: (4:44 @0) + (46:40 @1) + (8:38 @2) + (3:53 @3) + (9:27 @4) 5.77 mi (12:42 / mi) +79m 12:11 / mi
ahr:111 max:164

7 PM

nordic skiing 1:05:48 [1] 2.25 mi (29:15 / mi) +34m 27:56 / mi
shoes: Trak 1000 waxless

Hollis Night ski tour, led by Pete and Lex, with Jazzy the mascot.

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