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Training Log Archive: coach

In the 7 days ending Aug 12, 2017:

activity # timemileskm+m
  Road bike4 5:44:33 72.4(4:46) 116.52(2:57) 1801
  paved running2 1:47:57 8.81(12:15) 14.17(7:37) 136
  rowing machine2 20:00 2.83(7:04) 4.56(4:23)
  Total8 7:52:30 84.04(5:37) 135.26(3:30) 1937
  [1-5]8 7:26:11
averages - sleep:8.3 rhr:41 weight:145.2lbs

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Saturday Aug 12, 2017 #

8 AM

paved running 41:08 intensity: (1 @0) + (20 @1) + (1:48 @2) + (32:11 @3) + (1:16 @4) + (5:32 @5) 3.81 mi (10:48 / mi) +24m 10:35 / mi
ahr:124 max:160 weight:144.5lbs shoes: Altra Instinct 1.5

Friday Aug 11, 2017 #

10 AM

Road bike 2:05:01 [3] 27.73 mi (4:31 / mi) +411m 4:19 / mi
shoes: Austro-Daimler Vent Noir

A lovely day at Farm Pond with Judy.

Thursday Aug 10, 2017 #

10 AM

Road bike 51:37 [3] 12.12 mi (4:16 / mi) +178m 4:04 / mi
weight:146lbs shoes: Ross Signature 290S

Newton garden, watering. Everything pretty much fixed up. Planted some more swiss chard.

Wednesday Aug 9, 2017 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:41 slept:8.5 weight:145lbs

SpO2=98
33jacknifes,20lifts,50heeldrops,1m.backplank,2m/quad
Able to do 1 leg support in backplank for 5 seconds, the hamstring is getting stronger.
11 AM

Road bike 55:01 intensity: (13:07 @0) + (10:21 @1) + (6:32 @2) + (24:31 @3) + (14 @4) + (16 @5) 12.59 mi (4:22 / mi) +221m 4:09 / mi
ahr:117 max:233 shoes: Ross Signature 290S

to Newton garden

Tuesday Aug 8, 2017 #

10 AM

Road bike warm up/down 22:11 intensity: (11:38 @0) + (45 @1) + (1:01 @2) + (6:47 @3) + (32 @4) + (1:28 @5) 4.7 mi (4:43 / mi) +66m 4:31 / mi
ahr:149 max:247 shoes: Austro-Daimler Vent Noir

Road bike hills 1:10:21 intensity: (1 @0) + (17:19 @1) + (2:13 @2) + (10:49 @3) + (24:23 @4) + (15:36 @5) 10.35 mi (6:48 / mi) +819m 5:27 / mi
ahr:127 max:154 shoes: Austro-Daimler Vent Noir

6x Blue Hill Observatory road.
First one felt bad, second felt better, warmed up, but got steadily slower as they went on. Legs seem to be the weak link as HR kept dropping over the course of the intervals.

Road bike warm up/down 20:22 intensity: (18 @0) + (4:30 @1) + (3:22 @2) + (12:12 @3) 4.91 mi (4:09 / mi) +106m 3:53 / mi
ahr:108 max:129 shoes: Austro-Daimler Vent Noir

Monday Aug 7, 2017 #

8 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0

30abs,15lifts,44hamballs,30/30heeldrops,2m/quad
10 AM

paved running 1:06:49 intensity: (1:14 @0) + (36:29 @1) + (12:15 @2) + (16:51 @3) 5.0 mi (13:22 / mi) +112m 12:30 / mi
ahr:101 max:127 shoes: Asics GT-1000

Run with Judy.
Left leg felt a bit weak, at times I scraped the ground, not enough lift. No real pain though. Five miles, longest run in quite awhile. Plan to just lengthen distance and time over next 2 weeks until after D2R2.

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