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Training Log Archive: coach

In the 7 days ending Feb 13, 2018:

activity # timemileskm+m
  paved running5 5:30:37 27.45(12:03) 44.17(7:29) 584
  trail running2 1:48:32 7.94(13:40) 12.79(8:29) 334
  rowing machine4 40:00 5.74(6:58) 9.23(4:20)
  Exercises1 15:00
  Total10 8:14:09 41.13 66.19 918
  [1-5]10 8:11:39
averages - sleep:8.5 rhr:40 weight:145lbs

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Tuesday Feb 13, 2018 #

8 AM

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:43 slept:9.0 weight:147lbs

35situps,20pushups,70heeldrops,2m./1legstand
11 AM

paved running 25:21 intensity: (20 @0) + (59 @1) + (2:28 @2) + (21:34 @3) 2.21 mi (11:27 / mi) +74m 10:22 / mi
ahr:115 max:131 shoes: Asics 1000-5

trail running 33:11 intensity: (12 @0) + (44 @1) + (29 @2) + (31:46 @3) 3.01 mi (11:01 / mi) +48m 10:30 / mi
ahr:120 max:132 shoes: Asics 1000-5

paved running 46:19 intensity: (14 @2) + (46:05 @3) 4.45 mi (10:24 / mi) +51m 10:03 / mi
ahr:123 max:131 shoes: Asics 1000-5

trail running 19:10 intensity: (4 @0) + (27 @1) + (21 @2) + (13:41 @3) + (3:28 @4) + (1:09 @5) 1.78 mi (10:45 / mi) +15m 10:28 / mi
ahr:130 max:149 shoes: Asics 1000-5

paved running 17:24 intensity: (12:12 @3) + (4:28 @4) + (44 @5) 1.7 mi (10:13 / mi) +15m 9:57 / mi
ahr:135 max:151 shoes: Asics 1000-5

3 PM

paved running 54:15 intensity: (21 @0) + (2:25 @1) + (1:25 @2) + (50:04 @3) 4.06 mi (13:22 / mi) +83m 12:34 / mi
ahr:122 max:133 shoes: Asics 1000-5

with Judy on our usual route.
C • Miles 2

Sunday Feb 11, 2018 #

10 AM

trail running 56:11 [2] 3.15 mi (17:50 / mi) +271m 14:05 / mi
shoes: Icebug Pytho BUgrip

With Judy up the road (would be difficult without studs) to top of Mt. Battie, then on wet snowy trails on down. Great fun going downhill in the snow with great grippy shoes.
Found a recently dropped mitten, and encountered a not well trained dog owner.

Friday Feb 9, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:39 slept:8.0 weight:143.5lbs

30situps,45hamballs
2 PM

paved running 53:51 intensity: (21 @0) + (21:38 @1) + (14:25 @2) + (13:48 @3) + (1:14 @4) + (2:25 @5) 4.08 mi (13:12 / mi) +82m 12:25 / mi
ahr:107 max:161 shoes: Asics 1000-5

with Judy, not feeling too motivated.

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

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