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Training Log Archive: coach

In the 7 days ending Feb 17:

activity # timemileskm+m
  paved running5 6:23:23 31.69(12:06) 50.99(7:31) 629
  trail running2 1:48:32 7.94(13:40) 12.79(8:29) 334
  track running1 30:47 2.99(10:18) 4.81(6:24)
  rowing machine2 20:00 3.73(5:22) 6.0(3:20)
  Total8 9:02:42 46.35(11:43) 74.59(7:17) 963
  [1-5]8 9:00:44
averages - sleep:8.5 rhr:43 weight:146lbs

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Saturday Feb 17 #

2 PM

paved running 53:33 intensity: (16 @0) + (4:49 @1) + (18:41 @2) + (29:47 @3) 4.09 mi (13:06 / mi) +83m 12:19 / mi
ahr:107 max:124 shoes: Asics 1000-5

with Judy

paved running tempo 49:57 intensity: (4 @0) + (1:40 @1) + (3:08 @2) + (24:31 @3) + (10:41 @4) + (9:53 @5) 4.76 mi (10:30 / mi) +112m 9:47 / mi
ahr:126 max:149 shoes: Asics 1000-5

4x Stoney Lea

Thursday Feb 15 #

9 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
rhr:42 slept:8.0 weight:145lbs

35abs,25pushups
12 PM

paved running warm up/down 21:54 intensity: (35 @0) + (2:24 @1) + (2:07 @2) + (16:48 @3) 1.95 mi (11:15 / mi) +44m 10:31 / mi
ahr:110 max:126

track running 30:47 intensity: (3:13 @1) + (2:32 @2) + (11:31 @3) + (3:29 @4) + (10:02 @5) 2.99 mi (10:18 / mi)
ahr:129 max:157 shoes: Asics 1000-5

8x400 at NU track. Virgin surface of redone track. Met the track coaches, who said it was fine for me to run, but I don't think they have the final word on that, so we'll see if I can continue there.
Was hoping, trying, for sub 100 seconds, and that didn't happen, but I wasn't going to push it either, as have not done this workout in at least 2 years. Times were getting slower, but by halfway I figured I could get through the whole 8, so focused more on holding speed, and on the last one was good to see, with some sustained effort, I could get close to 90.

paved running warm up/down 21:18 intensity: (1 @0) + (20 @1) + (1:01 @2) + (19:56 @3) 1.74 mi (12:16 / mi) +23m 11:47 / mi
ahr:116 max:125

paved running 55:35 intensity: (5 @0) + (1:19 @1) + (5:30 @2) + (48:41 @3) 4.04 mi (13:46 / mi) +77m 13:00 / mi
ahr:114 max:128

Wednesday Feb 14 #

4 PM

paved running 37:47 [1] 2.69 mi (14:03 / mi) +67m 13:02 / mi
shoes: Altra Instinct 1.5

with Judy

Tuesday Feb 13 #

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.

Sunday Feb 11 #

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.

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