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Training Log Archive: coach

In the 7 days ending Mar 27, 2016:

	activity	#	time	miles		km		+m
	paved running	6	5:11:32	27.12	(11:29)	43.65	(7:08)	539
	rowing machine	5	50:00	7.13	(7:01)	11.48	(4:21)
	trail running	1	37:51	4.89	(7:44)	7.87	(4:49)	110
	track running	1	20:34	3.13	(6:34)	5.04	(4:05)	7
	Exercises	1	12:00
	Total	11	7:11:57	42.27		68.03		656
averages - sleep:8.3 rhr:39 weight:142.3lbs

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Saturday Mar 26, 2016 #

Event: To Hale and Back

Event: WCOC Stratton Brook SP

12 PM

paved running warm up/down 50:06 [2] 3.64 mi (13:47 / mi) +113m 12:34 / mi
ahr:88 max:117 shoes: Asics GT-1000

trail running tempo 37:51 [4] 4.89 mi (7:44 / mi) +110m 7:14 / mi
ahr:142 max:150 shoes: Asics GT-1000

Went hard for 5K, after stopping to hike my sleeves up, the sun was coming out, legs were really tired.

paved running warm up/down 24:01 [3] 2.27 mi (10:35 / mi) +28m 10:11 / mi
ahr:114 max:125 shoes: Asics GT-1000

Really tired on the way home, going fast for the first 5 K really took it out of me.
Followed up with some wood cutting to get the complete body fatigue.

Relaxed with our newest depressing Swedish show, 30 degrees.

C • depressing Swedish TV 2

Friday Mar 25, 2016 #

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

25situps,20hamballs,45heeldrops,2m/quad

4 PM

paved running 37:38 [2] 2.74 mi (13:44 / mi) +64m 12:49 / mi
ahr:100 max:151 shoes: Altra Instinct 1.5

Thursday Mar 24, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:142.5lbs

30abs,30/30hamballs, 50heeldrops,2m/quad

Exercises (Ballista routine) 12:00 [1]

4 PM

paved running 44:59 [3] 4.3 mi (10:28 / mi) +96m 9:47 / mi
ahr:119 max:165 shoes: Altra Instinct 1.5

Wednesday Mar 23, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0

25?,30hamballs,40heeldrops,2m/quad

12 PM

paved running warm up/down 24:52 [3] 1.93 mi (12:53 / mi) +44m 12:02 / mi
ahr:136 max:165 shoes: Asics GT-1000

Run to NU track. Unfortunately the track guards were about, so rather than incur their wrath once again...

C • Track guard is a good job 2

paved running warm up/down 24:52 [3] 2.33 mi (10:40 / mi) +13m 10:29 / mi
ahr:113 max:121 shoes: Asics GT-1000

run to DHS track...deserted.

track running intervals 5:16 [5] 0.78 mi (6:46 / mi) +1m 6:44 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 5:14 [5] 0.79 mi (6:39 / mi) +2m 6:35 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 4:59 [5] 0.78 mi (6:21 / mi) +1m 6:19 / mi
ahr:146 max:153 shoes: Asics GT-1000

track running intervals 5:05 [5] 0.78 mi (6:31 / mi) +3m 6:26 / mi
ahr:144 max:151 shoes: Asics GT-1000

paved running warm up/down 12:36 [2] 1.1 mi (11:28 / mi) +6m 11:16 / mi
ahr:109 max:118 shoes: Asics GT-1000

Tuesday Mar 22, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:38 slept:8.0 weight:142.5lbs

25?,40hamballs,50heeldrops,2m/quad

4 PM

paved running (uphill strides) 1:01:04 [3] 5.85 mi (10:26 / mi) +106m 9:53 / mi
ahr:124 max:167 shoes: Asics GT-1000

C • Stratton 3

Monday Mar 21, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:40 slept:9.0 weight:142lbs

20?, 20/20hamballs,30/30heeldrops

5 PM

paved running 31:24 [3] 2.97 mi (10:34 / mi) +69m 9:52 / mi
ahr:117 max:143 shoes: Asics GT-1000

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