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Training Log Archive: coach

In the 7 days ending Feb 19, 2018:

activity # timemileskm+m
  paved running7 8:37:06 41.84(12:22) 67.34(7:41) 793
  nordic skiing1 56:41 3.12(18:10) 5.02(11:17) 159
  trail running1 52:21 4.8(10:55) 7.72(6:47) 63
  track running1 30:47 2.99(10:18) 4.81(6:24)
  rowing machine3 30:00 5.13(5:51) 8.26(3:38)
  Exercises1 15:00
  Total12 11:41:55 57.88 93.14 1015
  [1-5]12 11:37:59
averages - sleep:8.3 rhr:43 weight:146lbs

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Monday Feb 19, 2018 #

7 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.8 weight:146lbs

30abs,20pushups,1m.backplank,45hamballs,70heeldrops,2.3m.1legstand
12 PM

paved running 1:01:51 intensity: (1:33 @0) + (51:06 @1) + (3:55 @2) + (3:55 @3) + (1:15 @4) + (7 @5) 4.53 mi (13:38 / mi) +65m 13:03 / mi
ahr:94 max:147 shoes: Altra Instinct 1.5

with Judy

Sunday Feb 18, 2018 #

11 AM

nordic skiing (classic) 56:41 [1] 3.12 mi (18:10 / mi) +159m 15:41 / mi
shoes: Trak 1000 waxless

45F and sunny, with Judy on the golf course. Snow was melting fast.
3 PM

paved running 1:11:52 intensity: (25 @0) + (21:35 @1) + (17:23 @2) + (24:36 @3) + (1:52 @4) + (6:01 @5) 5.62 mi (12:47 / mi) +99m 12:07 / mi
ahr:110 max:161 shoes: Altra Instinct 1.5

with Judy then a bit farther.
4 PM

Exercises (Ballista routine) 15:00 [3]

Saturday Feb 17, 2018 #

Event: RESCHEDULED - Empire State Winter Games ski-o
 
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, 2018 #

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

C • first speed workout in quit... 2

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

C • Training 2

Wednesday Feb 14, 2018 #

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, 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

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