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Training Log Archive: coach

In the 7 days ending Feb 18, 2017:

activity # timemileskm+m
  paved running5 4:12:47 22.13(11:25) 35.62(7:06) 240
  nordic skiing2 3:34:13 17.07(12:33) 27.48(7:48) 162
  rowing machine5 1:01:52 8.9(6:57) 14.32(4:19)
  Total12 8:48:52 48.1(11:00) 77.41(6:50) 402
  [1-5]12 8:44:08
averages - sleep:8.1 rhr:38 weight:142.5lbs

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SuMoTuWeThFrSa

Saturday Feb 18, 2017 #

Event: EMPO Pineridge XC ski-o
 
11 AM

paved running 1:13:22 intensity: (4:44 @0) + (46:40 @1) + (8:38 @2) + (3:53 @3) + (9:27 @4) 5.77 mi (12:42 / mi) +79m 12:11 / mi
ahr:111 max:164

7 PM

nordic skiing 1:05:48 [1] 2.25 mi (29:15 / mi) +34m 27:56 / mi
shoes: Trak 1000 waxless

Hollis Night ski tour, led by Pete and Lex, with Jazzy the mascot.

Friday Feb 17, 2017 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:39 slept:9.0

35abs,20lifts,15/15hamballs,30/30heeldrops.2m/quad
4 PM

paved running 39:34 intensity: (27:35 @1) + (8:12 @2) + (1:47 @3) + (2:00 @4) 3.78 mi (10:27 / mi) +31m 10:12 / mi
ahr:111 max:160 shoes: Altra Instinct 1.5

Got out after a few hours of car repair in the driveway. Could have been worse.

Thursday Feb 16, 2017 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:7.5

30abs,25pushups,1.5minutebackplank,2m/quad,50heeldrops
12 PM

paved running 59:06 intensity: (5:38 @1) + (45:27 @2) + (8:01 @3) 6.03 mi (9:48 / mi) +85m 9:23 / mi
ahr:120 max:147 shoes: Asics GT-1000

6 minutes at T pace

Wednesday Feb 15, 2017 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

12 PM

paved running 32:04 intensity: (9:37 @1) + (18:40 @2) + (3:36 @3) + (11 @4) 3.11 mi (10:18 / mi) +1m 10:18 / mi
ahr:115 max:149 shoes: Asics GT-1000

Tuesday Feb 14, 2017 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.0 weight:142lbs

30jacknifes,20pushups,30/30heeldrops,20/20hamballs
11 AM

nordic skiing long (Classic & Skate) 2:28:25 intensity: (18:34 @1) + (1:23:55 @2) + (39:38 @3) + (4:19 @4) + (1:59 @5) 14.82 mi (10:01 / mi) +128m 9:45 / mi
ahr:120 max:179 shoes: Atomic RC8 3D waxless

Ran into Gary, who gave me lots of help with my technique.

Monday Feb 13, 2017 #

rowing machine 21:52 [3] 5.0 km (4:22 / km)
rhr:37 slept:8.0 weight:143lbs

33abs,20deadlifts,45hamballs,30/30heeldrops,2m/quad
2 PM

paved running 48:41 intensity: (47:55 @1) + (46 @2) 3.43 mi (14:12 / mi) +44m 13:39 / mi
ahr:95 max:121 shoes: Icebug Pytho BUgrip

with Jude

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