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Training Log Archive: coach

In the 7 days ending Feb 8, 2018:

activity # timemileskm+m
  paved running7 7:50:50 38.76(12:09) 62.38(7:33) 868
  trail running1 45:20 4.47(10:09) 7.19(6:18) 66
  rowing machine4 40:00 5.69(7:02) 9.15(4:22)
  Exercises2 30:00
  Total11 9:46:10 48.92 78.72 934
  [1-5]11 9:19:18
averages - sleep:8.3 rhr:39 weight:145.1lbs

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Thursday Feb 8, 2018 #

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 1:28:24 intensity: (47 @0) + (39:28 @1) + (13:32 @2) + (30:28 @3) + (2:37 @4) + (1:32 @5) 7.1 mi (12:27 / mi) +226m 11:20 / mi
ahr:105 max:149 shoes: Altra Instinct 1.5

With Judy, then 8x Erin's Way.
C • Running 7

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.5 weight:145lbs

Wednesday Feb 7, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 weight:144.5lbs

10 AM

paved running 45:03 intensity: (25 @0) + (1:42 @1) + (14:55 @2) + (22:46 @3) + (2:06 @4) + (3:09 @5) 3.84 mi (11:44 / mi) +53m 11:15 / mi
ahr:113 max:154 shoes: Altra Instinct 1.5

Tuesday Feb 6, 2018 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:146lbs

35situps,1m.backplank,2m.1legstand

Exercises (Ballista routine level 2) 15:00 [3]

12 PM

paved running long 17:17 intensity: (7:03 @0) + (2 @1) + (8 @2) + (4:29 @3) + (18 @4) + (5:17 @5) 1.65 mi (10:29 / mi) +48m 9:37 / mi
ahr:151 max:195 shoes: Asics 1000-5

trail running long 21:11 intensity: (12 @2) + (20:59 @3) 2.04 mi (10:22 / mi) +20m 10:04 / mi
ahr:121 max:133 shoes: Asics 1000-5

paved running long 36:42 intensity: (1 @0) + (7 @1) + (28 @2) + (36:06 @3) 3.67 mi (10:00 / mi) +30m 9:45 / mi
ahr:123 max:131 shoes: Asics 1000-5

trail running long 24:09 intensity: (1 @0) + (20:28 @3) + (3:40 @4) 2.42 mi (9:58 / mi) +46m 9:24 / mi
ahr:133 max:143 shoes: Asics 1000-5

paved running long 12:20 [3] 1.25 mi (9:50 / mi) +10m 9:36 / mi
ahr:131 max:136 shoes: Asics 1000-5

3 PM

paved running warm up/down 54:33 intensity: (8 @0) + (1:17 @1) + (5:04 @2) + (48:04 @3) 4.09 mi (13:20 / mi) +83m 12:32 / mi
ahr:113 max:128 shoes: Asics GT-1000

Monday Feb 5, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:145.5lbs

25pushups,2m.1legstand,70heeldrops
11 AM

paved running 1:28:55 intensity: (17:54 @0) + (21:18 @1) + (9:29 @2) + (36:10 @3) + (16 @4) + (3:48 @5) 7.07 mi (12:35 / mi) +161m 11:45 / mi
ahr:112 max:158 shoes: Altra Instinct 1.5

Sunday Feb 4, 2018 #

Note
(rest day)

Georgia O'Keefe @ Peabody Essex

Saturday Feb 3, 2018 #

2 PM

paved running 37:55 intensity: (15 @0) + (26:33 @1) + (8:46 @2) + (2:21 @3) 2.73 mi (13:52 / mi) +68m 12:52 / mi
ahr:96 max:112 shoes: Asics 1000-5

Friday Feb 2, 2018 #

12 PM

paved running 1:29:41 intensity: (18 @0) + (36:25 @1) + (9:13 @2) + (32:49 @3) + (33 @4) + (10:23 @5) 7.36 mi (12:11 / mi) +189m 11:17 / mi
ahr:113 max:168 slept:9.0 weight:144.5lbs shoes: Altra Instinct 1.5

With Judy, then to the water co. over to Sandy Valley, then 4x Erin;s Way.

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