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Training Log Archive: coach

In the 7 days ending Apr 10, 2017:

activity # timemileskm+m
  trail running3 3:07:17 14.71(12:44) 23.67(7:55) 500
  paved running4 2:43:50 14.58(11:14) 23.47(6:59) 172
  rowing machine1 10:00 1.48(6:46) 2.38(4:12)
  Total8 6:01:07 30.77(11:44) 49.52(7:18) 672
  [1-5]8 5:55:23
averages - rhr:39 weight:141lbs

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Monday Apr 10, 2017 #

8 AM

paved running 38:41 intensity: (5:44 @0) + (27:16 @1) + (3:56 @2) + (1:45 @3) 3.34 mi (11:34 / mi) +2m 11:33 / mi
ahr:102 max:147 shoes: Saucony Kinvara TR

2 PM

trail running 45:13 [2] 3.06 mi (14:47 / mi) +103m 13:23 / mi
shoes: Saucony Kinvara TR

Waiamai River trail. Pretty dodgy in places...until the old swinging bridge, then really dodgy. 85F.
7 PM

paved running 45:13 [2] 3.06 mi (14:46 / mi) +103m 13:22 / mi
shoes: Saucony Kinvara TR

Sunday Apr 9, 2017 #

1 PM

trail running hills 1:37:04 intensity: (29:01 @1) + (41:46 @2) + (25:28 @3) + (49 @4) 8.45 mi (11:29 / mi) +397m 10:01 / mi
ahr:116 max:156 shoes: Saucony Kinvara TR

Up in the hills, with Jude and Rick, and then T pace on my own. difficult to get HR up into the range, what with the steepness of the hill and the soft soil. Not very interesting terrain, but wonderfully peaceful and quiet, no cars, people or animals, just a few bird calls occasionally.

Saturday Apr 8, 2017 #

Event: Boojum Rock
 
Event: Merrimac Trail race
 
10 AM

trail running 45:00 [2] 3.2 mi (14:04 / mi)
shoes: Saucony Kinvara TR

From Hanakapi'ai "beach" (all rocks), back to the car at Ha'ena beach on the Kalalau trail and the beach. Left Achilles was OK with running.

Note
(injured)

Hike (walk) from Ha'ena beach to Ke'e beach and onto the Kalalau trail. Rough trail which really starting hurting my left Achilles.
C • Kalalau trail 3
12 PM

paved running 44:13 intensity: (3:37 @1) + (17:08 @2) + (17:07 @3) + (6:21 @4) 4.62 mi (9:34 / mi)
ahr:129 max:168 shoes: Saucony Kinvara TR

Actually a morning run (7am) in the agriculture testing fields. No cars, no people.

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI
 

Thursday Apr 6, 2017 #

4 AM

Note
(rest day)

Long travel day, BOS>HON, Dinner at Duke's at 8pm (1amEDST) :(

Tuesday Apr 4, 2017 #

rowing machine 10:00 [3] 2.38 km (4:12 / km)
rhr:39 weight:141lbs

35jacknifes,20lifts,60heeldrops,20/20hamballs,2m/quad
2 PM

paved running 35:43 [3] 3.56 mi (10:03 / mi) +67m 9:29 / mi
shoes: Asics GT-1000

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