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Training Log Archive: coach

In the 7 days ending Feb 9, 2015:

activity # timemileskm+m
  nordic skiing4 5:35:01 32.21(10:24) 51.84(6:28) 389
  paved running2 2:18:03 10.31(13:23) 16.6(8:19) 142
  rowing machine4 50:56 7.31(6:58) 11.77(4:20)
  Total10 8:44:00 49.84(10:31) 80.21(6:32) 531
averages - sleep:7.5 weight:146.5lbs

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Monday Feb 9, 2015 #

rowing machine 20:56 [3] 5.0 km (4:11 / km)
slept:8.0

20abs,20hamballs,30toes,1minute/leg quad stretch .
C • Sub 21 3

Note

As you may know, Boston just exceeded its all time snowfall record for 30 days (60+inches). Well over a meter on the ground now. Shoveled about 4 hours today, Have to throw snow over my head height much of the time just to get it out of the way, my arms are starting to get sore...

Sunday Feb 8, 2015 #

1 PM

nordic skiing (Skate) 1:34:14 intensity: (10:45 @1) + (44:33 @2) + (38:56 @3) 9.49 mi (9:56 / mi) +77m 9:41 / mi
ahr:123 max:146 shoes: Atomic RS-8

Pretty soft and chewed up in places, passable in the outer reaches, but slow overall. Ran into a few O'ers out there.

Saturday Feb 7, 2015 #

Event: Empire State Winter Games ski-O
 
11 AM

paved running 1:06:36 [2] 5.15 mi (12:55 / mi) +79m 12:20 / mi
shoes: Asics 1150

with Jude in light snow.

Friday Feb 6, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:146lbs

35abs,40hamballs,45toes,1m./quad stretch
3 PM

nordic skiing (Classic) 1:05:07 intensity: (24:09 @1) + (23:07 @2) + (15:37 @3) + (30 @4) + (1:44 @5) 3.98 mi (16:22 / mi) +127m 14:53 / mi
ahr:110 max:207 shoes: Trak 1000 waxless

Blue Hills is good with this much snow (over 30" now). Following snowshoe tracks and then some ski tracks.

Thursday Feb 5, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)

35abs,40hamball,10lifts,45toes
3 PM

nordic skiing 39:05 intensity: (27:51 @1) + (11:14 @2) 2.44 mi (16:00 / mi) +80m 14:31 / mi
ahr:94 max:126 shoes: Trak 1000 waxless

Checking out the conditions for skiing in the Blue Hills.

Wednesday Feb 4, 2015 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:147lbs

11 AM

nordic skiing long (Skate) 2:16:35 intensity: (14:57 @1) + (1:49:26 @2) + (12:12 @3) 16.3 mi (8:23 / mi) +105m 8:13 / mi
ahr:119 max:139 shoes: Atomic RS10

Tuesday Feb 3, 2015 #

2 PM

paved running (with snow) 1:11:27 [2] 5.16 mi (13:51 / mi) +63m 13:20 / mi
shoes: Montrail Hurricane Ridge Gore

Bank, Town Hall, PO

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