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Training Log Archive: coach

In the 7 days ending Feb 6, 2010:

activity # timemileskm+m
  paved running5 4:14:00 23.27(10:55) 37.45(6:47) 20
  rowing machine4 1:10:00
  trail running1 51:00 3.0(17:00) 4.83(10:34)
  heelextensions/lifts8 9:20
  track running1 6:45 1.0(6:45) 1.61(4:12)
  NordicTrak1 6:00
  Total14 6:37:05 27.27 43.89 20
  [1-5]10 6:27:45
averages - sleep:8.5 weight:149lbs

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SuMoTuWeThFrSa

Friday Feb 5, 2010 #

3 PM

paved running 30:00 [1] 2.3 mi (13:03 / mi)
shoes: Asics 1140

Out to Vassar Farm and back via the Vassar track with Jude.

trail running 51:00 [1] 3.0 mi (17:00 / mi)
shoes: Asics 1140

In Vassar Farm with Jude.
4 PM

track running intervals 6:45 [5] 1.0 mi (6:45 / mi)
shoes: Asics 1140

Vassar College track.
Having not run in the area in a long time, I didn't know that a new track had been built, until I saw it on Google Earth a few months ago. So checked it out.
Ran in lane 3, some snow on the first turn.
2x800m. 3:25, 3:19.5
5 PM

heelextensions/lifts 1:00 [0]

60 doubles

Thursday Feb 4, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

rowing machine 20:00 [3]
weight:149lbs

Wednesday Feb 3, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

30 singles
60 doubles

rowing machine 10:00 [3]

4 PM

paved running long 1:38:00 [3] 9.0 mi (10:53 / mi)
shoes: Asics 1140

Wilson Mt, Newbridge trails with Sam.

Tuesday Feb 2, 2010 #

8 AM

heelextensions/lifts 1:35 [0]

50 doubles
45 singles

rowing machine 20:00 [3]

4 PM

paved running 50:00 intensity: (45:00 @3) + (5:00 @5) 8.0 km (6:15 / km) +20m 6:10 / km
shoes: Asics 1140

Lowder, Haven, Westfield with intervals and map with Sam.
9 PM

heelextensions/lifts 1:15 [0]

75 doubles

Monday Feb 1, 2010 #

8 AM

rowing machine 20:00 [3]

NordicTrak 6:00 [2]
slept:8.5

Sickness abating. Slept well last night.
9 AM

heelextensions/lifts 1:00 [0]

30 doubles
30 singles
5 PM

paved running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Asics 1140

Sandy Valley and Stoney Lea with Sam.

heelextensions/lifts 30 [0]

30 singles

Sunday Jan 31, 2010 #

12 PM

paved running 48:00 [1] 4.0 mi (12:00 / mi)
(sick) shoes: Asics 1140

With Jude up Westfield.
3 PM

heelextensions/lifts 1:00 [0]

60 doubles

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