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Training Log Archive: coach

In the 7 days ending Feb 4, 2017:

activity # timemileskm+m
  paved running7 5:43:14 28.75(11:56) 46.27(7:25) 482
  trail running1 1:14:36 6.63(11:15) 10.67(6:59) 415
  rowing machine5 1:01:53 8.78(7:03) 14.13(4:23)
  Exercises1 12:00
  Total14 8:11:43 44.16 71.08 897
  [1-5]14 7:09:58
averages - sleep:7.5 rhr:39 weight:143lbs

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Saturday Feb 4, 2017 #

Event: Empire State Winter Games ski-o
 
12 PM

paved running 59:33 [1] 4.14 mi (14:23 / mi) +98m 13:24 / mi
shoes: Asics GT-1000

with Judy

Friday Feb 3, 2017 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.5 weight:142lbs

30jacknifes, 20deadlifts,1m/quad,30/30heeldrops
3 PM

paved running 41:07 intensity: (45 @0) + (8:57 @1) + (30:15 @2) + (1:10 @3) 3.9 mi (10:32 / mi) +63m 10:02 / mi
ahr:115 max:137 shoes: Altra Instinct 1.5

Thursday Feb 2, 2017 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:142.5lbs

30abs,20pushups,30abs,2m/quad
1 PM

trail running 1:14:36 intensity: (2:08 @1) + (32:14 @2) + (37:47 @3) + (2:14 @4) + (13 @5) 6.63 mi (11:15 / mi) +415m 9:25 / mi
ahr:131 max:170 shoes: Columbia Master Fly

More snow on the trails than I anticipated, mostly on the northern slopes. No ice, but being cautious as these shoes are not as grippy as the Inov-8s.
Did not look at my watch at all along the way. In the end about the same time as last week.

Wednesday Feb 1, 2017 #

9 AM

rowing machine 21:53 [3] 5.0 km (4:23 / km)
rhr:39 slept:8.0

30abs,25pushups,45heeldrops,2m/quad
3 PM

paved running 37:03 intensity: (10 @0) + (30:38 @1) + (6:15 @2) 3.34 mi (11:06 / mi) +8m 11:01 / mi
ahr:107 max:117 shoes: Altra Instinct 1.5

6 PM

Exercises (Ballista routine,level 1) 12:00 [3]

Tuesday Jan 31, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.0 weight:143lbs

30jacknifes,20deadlifts,60heeldrops,2m/quad

Can't get my pulse by feel anymore in the morning...blood pressure too low?
12 PM

paved running 47:14 intensity: (8:16 @1) + (31:39 @2) + (5:45 @3) + (1:34 @4) 4.71 mi (10:02 / mi) +27m 9:52 / mi
ahr:119 max:161 shoes: Asics GT-1000

Monday Jan 30, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
weight:144.5lbs

35abs,25pushups,2m/quad
10 AM

paved running 39:27 intensity: (24:41 @0) + (12:10 @1) + (1:39 @2) + (57 @3) 2.78 mi (14:11 / mi) +80m 13:02 / mi
ahr:98 max:143 shoes: Altra Instinct 1.5

with Jude
3 PM

paved running long 59:35 intensity: (7:41 @1) + (39:08 @2) + (12:21 @3) + (25 @4) 5.86 mi (10:10 / mi) +134m 9:30 / mi
ahr:123 max:151 shoes: Asics GT-1000

8xErin's Way hill, 1xStoney Lea at T pace,

Sunday Jan 29, 2017 #

11 AM

paved running 59:15 intensity: (36:09 @0) + (22:14 @1) + (52 @2) 4.03 mi (14:43 / mi) +72m 13:56 / mi
ahr:94 max:119 shoes: Asics GT-1000

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