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Training Log Archive: coach

In the 7 days ending Feb 24, 2018:

activity # timemileskm+m
  paved running9 9:19:35 44.38(12:37) 71.42(7:50) 1025
  nordic skiing1 56:41 3.12(18:10) 5.02(11:17) 159
  Road bike1 54:14 11.34(4:47) 18.25(2:58) 120
  Exercises3 45:00
  rowing machine4 40:00 5.74(6:58) 9.24(4:20)
  track running1 39:41 3.54(11:13) 5.7(6:58) 17
  Total16 13:15:11 68.12 109.63 1321
  [1-5]16 13:10:08
averages - sleep:8 rhr:39 weight:144.4lbs

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Saturday Feb 24, 2018 #

12 PM

paved running long 2:14:03 intensity: (31 @0) + (49:45 @1) + (6:22 @2) + (52:23 @3) + (15:57 @4) + (9:05 @5) 12.14 mi (11:03 / mi) +211m 10:29 / mi
ahr:115 max:150 shoes: Asics 1000-5

With Judy, a long talk about the neighborhood dirt and scuttlebutt with a neighbor, then onward, 4x Stoney Lea at T pace

Friday Feb 23, 2018 #

3 PM

paved running 1:00:15 intensity: (22 @0) + (58:14 @1) + (1:39 @2) 4.18 mi (14:25 / mi) +116m 13:16 / mi
ahr:90 max:106 shoes: Altra Instinct 1.5

Exercises (Ballista routine) 15:00 [3]

Thursday Feb 22, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.5 weight:143.5lbs

35situps,25lifts,40/40heeldrops,2.5m.1legstand,1m.backplank
12 PM

paved running 46:23 intensity: (23 @0) + (5:07 @1) + (24:34 @2) + (16:19 @3) 4.1 mi (11:19 / mi) +44m 10:57 / mi
ahr:104 max:117 shoes: Asics 1000-5

2 PM

paved running 38:52 intensity: (37 @0) + (32:59 @1) + (4:30 @2) + (46 @3) 2.74 mi (14:10 / mi) +68m 13:09 / mi
ahr:93 max:109 shoes: Altra Instinct 1.5

Wednesday Feb 21, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:39 slept:7.8 weight:143lbs

23pushups,2.5m.1legstand,75heeldrops

Exercises (Ballista routine) 15:00 [3]

11 AM

Road bike 54:14 [2] 11.34 mi (4:47 / mi) +120m 4:38 / mi
shoes: Ross Signature 290S

To Trader Joe's, 75F.
2 PM

paved running 55:48 intensity: (33 @0) + (37:43 @1) + (14:34 @2) + (2:58 @3) 4.11 mi (13:35 / mi) +117m 12:28 / mi
ahr:97 max:110 shoes: Altra Instinct 1.5

with Judy

Tuesday Feb 20, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:145lbs

30abs,25lifts,45heeldrops,2m.1legstand,
12 PM

paved running warm up/down 16:56 intensity: (14 @0) + (17 @1) + (53 @2) + (14:59 @3) + (17 @4) + (16 @5) 1.46 mi (11:36 / mi) +15m 11:14 / mi
ahr:115 max:152 shoes: Asics 1000-5

To Dedham HS track..forgot it was vacation week, so lots of boys playing football on the infield (which apparently you do without shoes).
Kept the 400's under 100 seconds (geesh, I was twice as fast 50 years ago, what happened) and was hoping for a 200 around 45, but that didn't happen. But again, trying to not strain, a ways to go yet.

track running intervals 39:41 intensity: (12 @0) + (2:21 @1) + (2:03 @2) + (21:56 @3) + (3:42 @4) + (9:27 @5) 3.54 mi (11:13 / mi) +17m 11:03 / mi
ahr:126 max:156 shoes: Asics 1000-5

4x(200,200,400) w/equivalent rests.

paved running warm up/down 17:14 intensity: (11 @1) + (34 @2) + (16:29 @3) 1.44 mi (11:58 / mi) +13m 11:39 / mi
ahr:118 max:125 shoes: Asics 1000-5

3 PM

paved running 56:21 intensity: (13 @0) + (2:35 @1) + (20:22 @2) + (33:11 @3) 4.05 mi (13:55 / mi) +277m 11:28 / mi
ahr:107 max:124 shoes: Altra Instinct 1.5

with Judy

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]

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