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Training Log Archive: coach

In the 7 days ending Aug 19:

activity # timemileskm+m
  Road bike2 8:06:57 86.36(5:38) 138.99(3:30) 3441
  paved running4 3:18:19 18.22(10:53) 29.33(6:46) 271
  rowing machine3 30:00 4.28(7:01) 6.88(4:22)
  Total9 11:55:16 108.86(6:34) 175.19(4:05) 3712
  [1-5]7 4:56:48
averages - sleep:7.9 rhr:38 weight:143.2lbs

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Saturday Aug 19 #

Event: D2R2
 
8 AM

Road bike 6:24:06 [0] 67.83 mi (5:40 / mi) +2720m 5:02 / mi
shoes: Trek 720

With Hill

Thursday Aug 17 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:40 slept:7.7

35jacknifes,1mbackplank,2m/quad,20lifts

Wednesday Aug 16 #

7 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:7.5 weight:143lbs

SpO2=96
35abs,20/20hamballs,25pushups,30/30heeldrops,2m/quad
9 AM

paved running 30:10 [0] 5.43 mi (5:33 / mi) +19m 5:30 / mi

Tuesday Aug 15 #

10 AM

Road bike warm up/down 23:00 intensity: (2:23 @0) + (3:23 @1) + (1:32 @2) + (15:04 @3) + (22 @4) + (16 @5) 4.92 mi (4:40 / mi) +64m 4:30 / mi
ahr:116 max:207 shoes: Austro-Daimler Vent Noir

Road bike hills 59:04 intensity: (1:37 @1) + (6:36 @2) + (12:58 @3) + (5:25 @4) + (32:28 @5) 8.67 mi (6:49 / mi) +615m 5:35 / mi
ahr:137 max:159 shoes: Austro-Daimler Vent Noir

5x Blue Hill Observatory Rd.
Lots of preschoolers on the road.
At the bottom of the 4th interval I came upon a guy in biking spandex, sweeping the road (the road is in bad repair in places, the top layer has peeled off and lots of gravel is about).
He was sweeping it clear so he would not flat, or fall, as he started up, which he told me he did in about 6:15. Whoa! Apparently he was training to defend his win at Mt Washington this weekend, in the 60-64 category.
He showed me his bike and wheels, all carbon fiber stuff, the wheels were 900 grams, for both of them, and the racing weight of the bike, 10.8 pounds! Apparently the wheels are so fragile they are not recommended for speeds over 20mph.

Road bike warm up/down 20:47 intensity: (44 @0) + (2:40 @1) + (1:43 @2) + (15:40 @3) 4.94 mi (4:12 / mi) +42m 4:06 / mi
ahr:111 max:128 shoes: Austro-Daimler Vent Noir

3 PM

paved running 39:16 intensity: (1 @0) + (13:24 @1) + (19:03 @2) + (4:58 @3) + (11 @4) + (1:39 @5) 2.73 mi (14:24 / mi) +59m 13:29 / mi
ahr:104 max:157 weight:143lbs shoes: Altra Instinct 1.5

run with Jude

Monday Aug 14 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:37 slept:8.5 weight:143.5lbs

35jacknifes,25pushups,1m.backplank,60heeldrops,2m/quadstretch
11 AM

paved running 52:05 intensity: (52 @0) + (16:22 @1) + (9:15 @2) + (19:48 @3) + (12 @4) + (5:36 @5) 4.03 mi (12:55 / mi) +72m 12:15 / mi
ahr:111 max:168 shoes: Altra Instinct 1.5

with Judy

Sunday Aug 13 #

10 AM

paved running 1:16:48 intensity: (12 @0) + (9:13 @1) + (20:09 @2) + (35:40 @3) + (8:38 @4) + (2:56 @5) 6.03 mi (12:44 / mi) +121m 11:59 / mi
ahr:114 max:149 shoes: Asics GT-1000

The usual route with Judy , then on my own for longest run in 3 months, 6 miles! Felt a very little bit of of the left tendon around mile 5, but went away when I slowed to pick up trash along Highland Ave.

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