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Training Log Archive: coach

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  paved running7 6:23:14 31.87(12:02) 51.29(7:28) 568
  trail running2 1:01:28 6.72(9:09) 10.82(5:41) 252
  rowing machine5 50:22 5.74(8:46) 9.24(5:27)
  track running2 42:14 4.67(9:03) 7.51(5:37) 55
  Total11 8:57:18 49.0(10:58) 78.86(6:49) 875
  [1-5]11 8:28:52
averages - sleep:7.3 rhr:39 weight:141.4lbs

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Sunday Apr 3, 2016 #

4 PM

paved running long 1:20:04 [2] 6.73 mi (11:54 / mi) +142m 11:10 / mi
shoes: Altra Instinct 1.5

Ran with Jude, then decided to keep going with nothing particular in mind.

trail running long 30:25 [3] 2.76 mi (11:01 / mi) +166m 9:17 / mi
shoes: Altra Instinct 1.5

Two "American dog" encounters. Dogs were untrained, owners apologetic.

paved running long 27:27 [3] 2.0 mi (13:43 / mi) +23m 13:15 / mi
shoes: Altra Instinct 1.5

Very nice out, 35F and sun. Certainly better than it will be tomorrow from the forecast.

Saturday Apr 2, 2016 #

Event: NEOC: Historic Beaver Brook
 
2 PM

paved running 1:00:24 [3] 4.38 mi (13:47 / mi) +73m 13:06 / mi
ahr:118 max:166

Friday Apr 1, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:39 slept:6.0 weight:140lbs

30?,40heeldrops,2m/quad
3 PM

paved running 56:35 [1] 4.1 mi (13:48 / mi) +73m 13:05 / mi
ahr:89 max:101 shoes: Altra Instinct 1.5

with Jude

Thursday Mar 31, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:141.5lbs

30situps,40hamballs,2m/quad,45heeldrops
4 PM

paved running warm up/down 20:17 [3] 1.96 mi (10:21 / mi) +44m 9:40 / mi
ahr:111 max:131 shoes: Asics GT-1000

Figuring I would have the place to myself after 5, I slipped onto the NU track.
There were lots of field hockey balls along the fence and under the stands.

track running intervals 5:11 [5] 0.76 mi (6:49 / mi)
ahr:146 max:153 shoes: Asics GT-1000

5:05

track running intervals 6:29 [5] 0.78 mi (8:19 / mi)
ahr:141 max:153 shoes: Asics GT-1000

5:02

track running intervals 7:01 [5] 0.79 mi (8:53 / mi)
ahr:135 max:151 shoes: Asics GT-1000

5:00

track running intervals 8:34 [5] 0.84 mi (10:12 / mi)
ahr:125 max:152 shoes: Asics GT-1000

4:59

paved running warm up/down 23:21 [1] 1.73 mi (13:30 / mi) +44m 12:31 / mi
ahr:102 max:123 shoes: Asics GT-1000

My calf muscles in both legs were cramping most of the way home. Had to take a few walking breaks. Running more on my forefoot was better contrary to what I would have thought.

Wednesday Mar 30, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:8.0 weight:141lbs

30abs,30/30heeldrops,30/30hamballs,2m/quad
5 PM

paved running 33:41 [3] 3.18 mi (10:36 / mi) +11m 10:30 / mi
ahr:106 max:134 shoes: Altra Instinct 1.5

Tuesday Mar 29, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.2 weight:143lbs

30?,40hamballs, 60heeldrops
4 PM

paved running 18:04 [0] 1.87 mi (9:40 / mi) +38m 9:06 / mi
ahr:120 max:138

trail running tempo 31:03 [4] 3.96 mi (7:50 / mi) +86m 7:21 / mi
ahr:143 max:147 shoes: Asics GT-1000

track running intervals 14:59 [5] 1.5 mi (9:59 / mi) +55m 8:58 / mi
ahr:124 max:147 shoes: Asics GT-1000

6x200,

paved running 21:21 [3] 1.88 mi (11:23 / mi) +46m 10:35 / mi
ahr:124 max:153

Monday Mar 28, 2016 #

4 PM

rowing machine 10:22 [0] 0.04 mi (4:33:30 / mi)
ahr:124 max:140

paved running 42:00 [3] 4.05 mi (10:22 / mi) +74m 9:49 / mi
ahr:94 max:120 shoes: Altra Instinct 1.5

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