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Training Log Archive: coach

In the 7 days ending Aug 21, 2017:

activity # timemileskm+m
  Road bike2 8:06:57 86.36(5:38) 138.99(3:30) 3441
  paved running3 2:03:28 12.18(10:08) 19.6(6:18) 267
  trail running1 1:16:56 5.33(14:26) 8.58(8:58) 405
  rowing machine2 20:00 2.85(7:02) 4.58(4:22)
  Total8 11:47:21 106.72(6:38) 171.75(4:07) 4113
  [1-5]7 11:13:36
averages - sleep:7.6 rhr:39 weight:143lbs

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Monday Aug 21, 2017 #

4 PM

trail running 1:16:56 intensity: (27 @0) + (5:08 @1) + (3:36 @2) + (1:02:02 @3) + (3:51 @4) + (1:52 @5) 5.33 mi (14:26 / mi) +405m 11:41 / mi
ahr:122 max:183 shoes: Columbia Master Fly

Adventure run , out the driveway and into the woods on a rough trail, along the road then into the woods trail, following.....should turn around at 30 minutes, just a bit more, then topping out, but not down to the west, more uphill trail, should turn around at 45 minutes, steep up to the radio towers on Lenox Mt, hope to find a trail to the Pleasant Valley Audobon Sanctuary, ..ah a sign, lots of steep downhill,m starting to feel it in the quads, but hamstring is doing great, then buildings at last, back uphill...where is the trail leading back, up and down the road a bit, then finding a bit of the trail, and down to home.
C • Most fun 1

Sunday Aug 20, 2017 #

3 PM

paved running 54:02 [1] 4.02 mi (13:26 / mi) +189m 11:44 / mi
shoes: Asics GT-1000

Saturday Aug 19, 2017 #

Event: D2R2
 
8 AM

Road bike 6:24:06 [4] 67.83 mi (5:40 / mi) +2720m 5:02 / mi
shoes: Trek 720

With Hill (short mystery?)

Thursday Aug 17, 2017 #

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

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

Wednesday Aug 16, 2017 #

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, 2017 #

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

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