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Training Log Archive: coach

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  paved running21 13:18:10 74.34(10:44) 119.63(6:40) 1162
  rowing machine20 4:02:34 33.57 54.03
  trail running4 2:49:01 16.07(10:31) 25.86(6:32) 416
  Road bike2 1:47:27 24.07(4:28) 38.74(2:46) 229
  orienteering2 1:15:15 4.48(16:48) 7.21(10:26) 155
  Exercises6 1:12:00
  Total50 24:24:27 152.53 245.47 1962
  [1-5]47 22:42:42
averages - sleep:8.3 rhr:40 weight:142.5lbs

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Thursday Dec 31, 2015 #

rowing machine 13:00 [3]
slept:8.5 weight:145.5lbs

Erg computer not working
50heeldrops,2m/quadstretch
11 AM

trail running 1:08:30 [3] 5.5 mi (12:27 / mi) +202m 11:11 / mi
ahr:109 max:132 shoes: Salamon SpeedCross 3

with Sam at Noanet Woodlands. Following parts of the TARC 100 course with a detour up Noanet Peak to see the decorated pine tree.

https://scontent-lga3-1.xx.fbcdn.net/hphotos-xfa1/...
C • Neat 3

Wednesday Dec 30, 2015 #

rowing machine 10:00 [3] 2.42 km (4:08 / km)
slept:8.5 weight:144.5lbs

30situps,2m/quad, 50heeldrops

Tuesday Dec 29, 2015 #

rowing machine 21:19 [3] 5.0 km (4:16 / km)
slept:8.5 weight:145lbs

1.5m/quad

Exercises (Ballista Routine) 12:00 [3]

Monday Dec 28, 2015 #

rowing machine 10:00 [3] 2.42 km (4:08 / km)
rhr:40 slept:8.5 weight:145lbs

2 PM

paved running 19:57 [3] 2.17 mi (9:12 / mi) +15m 9:00 / mi
ahr:124 max:133 shoes: Asics GT-1000

trail running 17:54 [3] 1.84 mi (9:44 / mi) +67m 8:44 / mi
ahr:131 max:141 shoes: Asics GT-1000

paved running 17:42 [3] 1.89 mi (9:22 / mi)
ahr:119 max:132 shoes: Asics GT-1000

Sunday Dec 27, 2015 #

11 AM

paved running 30:45 [1] 2.32 mi (13:15 / mi) +27m 12:47 / mi
shoes: Asics GT-1000

with Jude

Saturday Dec 26, 2015 #

10 AM

paved running 16:58 [3] 1.65 mi (10:17 / mi) +90m 8:48 / mi
shoes: Altra Instinct 1.5

with Sam along the river and onto the new trail extension under I95. The trail is fully connected, but it looks like they will need to do some work to keep it from washing out, as there are places which already show erosion.

trail running 40:06 [3] 3.95 mi (10:09 / mi) +110m 9:21 / mi
shoes: Altra Instinct 1.5

paved running 13:29 [3] 1.41 mi (9:34 / mi) +46m 8:41 / mi
shoes: Altra Instinct 1.5

Friday Dec 25, 2015 #

8 AM

paved running 41:55 [2] 3.27 mi (12:49 / mi) +31m 12:27 / mi
ahr:88 max:109 shoes: Altra Instinct 1.5

Greenfield with Jude, as Hill, Sam and Ross ran off into the distance.

Thursday Dec 24, 2015 #

11 AM

paved running 34:55 [1] 3.43 mi (10:11 / mi) +63m 9:38 / mi
ahr:104 max:119 shoes: Altra Instinct 1.5

with Jude and Sam

Wednesday Dec 23, 2015 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:142.5lbs

30heeldrops,1m/quad
10 AM

paved running 43:47 [3] 4.23 mi (10:21 / mi) +96m 9:40 / mi
ahr:101 max:126 shoes: Altra Instinct 1.5

with Sam and Ross

Tuesday Dec 22, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:143lbs

50heeldrops,2m/quadstretch

paved running 17:58 [3] 2.5 km (7:11 / km)
shoes: Asics 1150

Post office and groceries

Monday Dec 21, 2015 #

9 AM

rowing machine 10:00 [3] 2.35 km (4:15 / km)

30situps,2m/quad
2 PM

paved running 43:41 [3] 4.49 mi (9:44 / mi) +58m 9:21 / mi
ahr:116 max:135 shoes: Asics 1150

with Hill and Sam, then on my own
4 PM

Exercises (Ballista routine) 12:00 [3]

Sunday Dec 20, 2015 #

10 AM

paved running 35:12 [2] 2.79 mi (12:37 / mi) +62m 11:48 / mi
shoes: Asics 1150

with Jude, Hill, Sam & Ross

Saturday Dec 19, 2015 #

3 PM

paved running 55:00 [1] 4.1 mi (13:25 / mi) +72m 12:43 / mi
shoes: Asics 1150

with Jude
4 PM

Exercises (Ballista routine) 12:00 [1]

Friday Dec 18, 2015 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:140.5lbs

30abs,30/30heeldrops,1m/quadstretch,
3 PM

paved running 43:29 [3] 4.33 mi (10:03 / mi) +77m 9:31 / mi
shoes: Asics 1150

Ah, December 19th, 50F.
It is so difficult to get out this time of year, although it is so warm I really cannot complain, once out the door it is quite pleasant. Just a bit more is easy to do, although some rain finally got me headed home.
But I really do wish for some Yousa here, seems it is out in LROC land now, so maybe it will come east soon.

Thursday Dec 17, 2015 #

rowing machine 13:50 [3] 3.0 km (4:37 / km)
slept:7.0 weight:140lbs

Training this morning was 1 K warm up, 1K fast, 1 K cool down, inspired by an article in Rowing magazine on training for a 2K test,ala the Crash-Bs (not that I am going there).Set the Erg computer for 1K's with 2 minute rest.
1stK=5:02,fast1K=3:51,cool1K=4:50
For some reason I could not get the Erg computer to count down the rest period, it went to rest after the 1K but just sat there...
1 PM

paved running 35:24 [2] 3.31 mi (10:43 / mi) +62m 10:07 / mi
ahr:105 max:117 shoes: Asics 1150

4 PM

Exercises (Ballista routine) 12:00 [1]

Wednesday Dec 16, 2015 #

rowing machine 10:00 [3] 2.29 mi (4:22 / mi)
slept:8.0 weight:140lbs

30abs,40hamballs,50heeldrops,2m/quad
3 PM

paved running 35:05 [2] 3.49 mi (10:03 / mi) +32m 9:46 / mi
ahr:112 max:129

Tuesday Dec 15, 2015 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)

30situps,25/30heeldrops,15/20hamballs,2m/quad
1 PM

Road bike 52:21 [2] 11.23 mi (4:40 / mi) +126m 4:30 / mi
shoes: Ross Signature 290S

Trader Joe's
2 PM

Exercises 12:00 [3]

Ballista routine

Monday Dec 14, 2015 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.8 weight:142lbs

30situps,15lifts,30/30heeldrops
3 PM

paved running 52:49 [2] 5.08 mi (10:24 / mi) +107m 9:45 / mi
ahr:122 max:163 shoes: Asics 1150

Sunday Dec 13, 2015 #

3 PM

paved running 51:10 [1] 4.22 mi (12:08 / mi) +72m 11:31 / mi
shoes: Asics 1150

with Jude and a pickup while she walked.

Friday Dec 11, 2015 #

2 PM

paved running 46:38 [0] 4.41 mi (10:34 / mi) +33m 10:19 / mi
ahr:115 max:156

4 PM

Exercises 12:00 [3]

Ballista Routine from Jason at SR.

Thursday Dec 10, 2015 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.5 weight:141lbs

30abs,15/20hamballs,30/30heeldrops,2m/quad
4 PM

paved running 22:21 [0] 2.03 mi (11:00 / mi) +52m 10:12 / mi

Wednesday Dec 9, 2015 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.3 weight:142.5lbs

30situps,20lifts,70heeldrops,2m/quad,15/25hamballs
12 PM

paved running 38:51 [2] 3.87 mi (10:02 / mi) +32m 9:47 / mi
shoes: Asics 1150

While the car was inspected. Passed!

Tuesday Dec 8, 2015 #

rowing machine 22:51 [3] 5.0 km (4:34 / km)
slept:8.5 weight:142lbs

30abs,40hamballs,60heeldrops, 1m/quad

Monday Dec 7, 2015 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
slept:8.5 weight:144lbs

33situps,40hamballs,15lifts,30/30heeldrops

Overindulged on the great Rhino dinner, and breakfast.
2 PM

Road bike 55:06 [2] 12.84 mi (4:17 / mi) +103m 4:11 / mi
shoes: Ross Signature 290S

To the Newton garden, for someplace to go..
but there was work to do, pulling up and stacking the stakes, and hoeing up the ground a bit, pulling out the dead tomato plants. Alas the chard has not recovered from the clipping it got from an intruder a month or so back.
A woman stopped by whom I recognized from our old plot area. She had given me some paddypan squach to try. She has been there for 43 years and gave me a bit of history about the place.

Sunday Dec 6, 2015 #

orienteering 33:00 [3] 3.0 km (11:00 / km)
shoes: Inov8 OROC 350

Morning sprints at Ratlum Mt.

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)
 
6 PM

orienteering 42:15 [3] 2.61 mi (16:10 / mi) +155m 13:39 / mi

LOvely night running weather.

RHINO - Splits

Short RHINO - Splits

Sprint A - Splits

Sprint B - Splits

Friday Dec 4, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)

30situps,sideplanks,1m/quad,30heeldrops
2 PM

paved running 32:46 [0] 3.26 mi (10:03 / mi) +19m 9:52 / mi
ahr:113 max:121 shoes: Asics 1150

Need new shoes, have worn left right through. Right leg is obviously weaker.
Rt ankle and knee and quad sore.

Thursday Dec 3, 2015 #

rowing machine 10:00 [3] 2.38 km (4:12 / km)
weight:141lbs

30abs,15lifts,1m/quad,40hamballs
2 PM

paved running 13:36 [2] 1.38 mi (9:51 / mi) +30m 9:14 / mi
ahr:83 max:129 shoes: Columbia Master Fly

trail running 42:31 [4] 4.78 mi (8:54 / mi) +37m 8:41 / mi
ahr:135 max:149 shoes: Columbia Master Fly

The New bridge trail has been extended with the new section under I95 now open to Lyons Bridge! The connection between the two is not yet done, but the fence is removed. Just need about 30 feet of trail to be fixed .

paved running 14:32 [2] 1.42 mi (10:14 / mi)
ahr:121 max:143 shoes: Columbia Master Fly

Wednesday Dec 2, 2015 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0 weight:141lbs

30situps,15lifts,1m/quad

Tuesday Dec 1, 2015 #

rowing machine 21:34 [3] 5.0 km (4:19 / km)
weight:142.5lbs

30abs,40hamballs,30/30heeldrops.1m/quad
12 PM

paved running 40:10 [3] 4.23 mi (9:30 / mi) +86m 8:56 / mi
ahr:123 max:148

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