Training Log Archive: coach

In the 7 days ending Dec 30, 2017:

	activity	#	time	miles		km		+m
	paved running	5	4:03:37	19.69	(12:22)	31.69	(7:41)	540
	rowing machine	4	55:09	7.85	(7:01)	12.64	(4:22)
	trail running	1	53:29	4.44	(12:03)	7.14	(7:29)	72
	Exercises	1	15:00
	Total	10	6:07:15	31.99		51.48		612
	[1-5]	10	6:06:20
averages - sleep:7.8 rhr:39 weight:147.5lbs

1:37

0:00

1 PM

paved running 55:35 [1] 4.1 mi (13:34 / mi) +85m 12:45 / mi
shoes: Montrail Hurricane Ridge Gore

rowing machine 13:39 [3] 3.0 km (4:33 / km)
slept:7.0

35situps,22lifts,30/30heeldrops,2m/quad

2 PM

paved running 51:29 4.57 mi (11:17 / mi) +256m 9:36 / mi
ahr:117 max:130 shoes: Icebug Pytho BUgrip

rowing machine 21:30 [3] 5.0 km (4:18 / km)
rhr:39 weight:145.5lbs

30abs,23pushups

8 AM

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

20lifts,30abs,20/20hamballs

2 PM

paved running 17:56 1.54 mi (11:39 / mi) +43m 10:43 / mi
ahr:119 max:130 shoes: Icebug Pytho BUgrip

Kept to the ice and snow to let the studs do their job.

trail running 53:29 4.44 mi (12:03 / mi) +72m 11:28 / mi
ahr:119 max:130 shoes: Icebug Pytho BUgrip

Nice snow

paved running 15:49 1.43 mi (11:03 / mi)
ahr:115 max:123 shoes: Icebug Pytho BUgrip

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.5 weight:149.5lbs

30situps,20pushups,backplank

9 AM

Exercises (Ballista routine) 15:00 [1]

11 AM

paved running 44:36 [1] 3.36 mi (13:16 / mi) +76m 12:24 / mi
shoes: Icebug Pytho BUgrip

With Jude, Sam and Sofie.

10 AM

paved running 58:12 [2] 4.7 mi (12:23 / mi) +80m 11:46 / mi
shoes: Icebug Pytho BUgrip

Nice xmas morning run on the rec trail and around GCC, breaking trail most of the way.