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Training Log Archive: coach

In the 7 days ending Sep 3, 2013:

activity # timemileskm+m
  paved running4 4:52:46 24.59(11:54) 39.58(7:24) 431
  trail running1 50:26 4.8(10:31) 7.72(6:32) 64
  rowing machine2 20:00 2.67(7:29) 4.3(4:39)
  Total6 6:03:12 32.06(11:20) 51.6(7:02) 495
  [1-5]6 6:02:24
averages - sleep:7.4 rhr:39 weight:143.5lbs

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Tuesday Sep 3, 2013 #

5 AM

Note
slept:5.5

Pick up the silver medalist at 6am. Breakfast at IHOP.
(Must be 40+ years since I have been to one).
C • which is more exciting 4
12 PM

paved running warm up/down 26:16 intensity: (25 @0) + (2:15 @1) + (8:27 @2) + (15:09 @3) 2.44 mi (10:47 / mi) +55m 10:05 / mi
ahr:111 max:128 shoes: Asics 1150

trail running long 50:26 intensity: (13 @1) + (1:22 @2) + (31:56 @3) + (16:55 @4) 4.8 mi (10:31 / mi) +64m 10:06 / mi
ahr:128 max:142 shoes: Asics 1150

paved running warm up/down (45toes) 19:37 intensity: (8:14 @3) + (11:23 @4) 1.98 mi (9:54 / mi) +7m 9:48 / mi
ahr:130 max:138 shoes: Asics 1150

Saturday Aug 31, 2013 #

Event: NEOC: Belmont Suburban Adventure Race
 
10 AM

paved running long 2:07:57 intensity: (30:30 @1) + (41:05 @2) + (56:22 @3) 8.26 mi (15:29 / mi) +201m 14:24 / mi
ahr:106 max:126 slept:7.5 (sick) shoes: Asics 1150

A leisurely pace with Jude/,
Both of us with sore throats, so taking it easy.

Friday Aug 30, 2013 #

3 AM

Note
slept:8.5 weight:144lbs (rest day)

SILVER!
http://www.usrowing.org/News/13-08-30/A_Tri-Color_...
C • Congrats 6

Thursday Aug 29, 2013 #

8 AM

rowing machine (30abs,25hamb,15/45toes) 10:00 [1] 2.17 km (4:36 / km)
rhr:39 slept:8.0 weight:143lbs

5 PM

paved running 28:27 intensity: (23 @0) + (1:01 @1) + (23:02 @2) + (4:01 @3) 2.55 mi (11:09 / mi) +44m 10:35 / mi
ahr:107 max:118 shoes: Asics 1140

Wednesday Aug 28, 2013 #

Event: 2013 Laramie Daze
 
7 AM

rowing machine (30abs,25hamb,) 10:00 [1] 2.13 km (4:42 / km)
slept:7.5

4 PM

paved running long 1:30:29 intensity: (1:30 @1) + (2:15 @2) + (41:57 @3) + (44:19 @4) + (28 @5) 9.37 mi (9:40 / mi) +124m 9:17 / mi
ahr:129 max:149 shoes: Asics 1150

Run along Comm Ave and side streets in Newton, before heading to the NEOC BOD meeting in Carlisle.

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