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Training Log Archive: coach

In the 7 days ending Feb 6, 2019:

activity # timemileskm+m
  nordic skiing3 6:37:55 30.55(13:02) 49.17(8:06) 684
  paved running4 3:55:56 17.12(13:47) 27.56(8:34) 275
  trail running1 1:16:36 6.26(12:14) 10.08(7:36) 181
  rowing machine4 40:00 5.67(7:04) 9.12(4:23)
  Exercises1 15:00
  Total11 12:45:27 59.6 95.92 1140
  [1-5]11 12:15:56
averages - sleep:7.3 rhr:40 weight:145.3lbs

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Wednesday Feb 6, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.3

30situps,18pushups, 48heeldrops
Arms a bit sore from the skiing.
11 AM

paved running 22:14 intensity: (24 @0) + (1:45 @1) + (44 @2) + (19:21 @3) 2.06 mi (10:48 / mi) +57m 9:56 / mi
ahr:115 max:128 shoes: Asics 1000-5

Definitely tired legs from the weekend, so no fast stuff, just getting the miles in.
C • Training for ? 2

trail running 1:10:51 intensity: (1 @0) + (24 @1) + (1:12 @2) + (1:09:14 @3) 5.75 mi (12:19 / mi) +176m 11:15 / mi
ahr:123 max:135 shoes: Asics 1000-5

Missed a section after I dumped trash at the parking lot...

paved running 4:12 [3] 0.41 mi (10:09 / mi) +1m 10:04 / mi
ahr:117 max:123 shoes: Asics 1000-5

trail running 5:45 [3] 0.51 mi (11:14 / mi) +5m 10:54 / mi
ahr:122 max:129 shoes: Asics 1000-5

paved running 20:03 intensity: (9 @1) + (27 @2) + (19:27 @3) 1.83 mi (10:57 / mi)
ahr:123 max:131 shoes: Asics 1000-5

Forgot to start watch after trail end..
3 PM

paved running 1:03:50 intensity: (30 @0) + (2:56 @1) + (9:50 @2) + (50:34 @3) 4.13 mi (15:27 / mi) +95m 14:25 / mi
ahr:111 max:127 shoes: Altra Instinct 1.5

with Judy, could have quit at 2 miles...

Tuesday Feb 5, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:8.0 weight:145.5lbs

30situps,45hamballs,70heeldrops,2m/1legstand
3 PM

paved running 59:55 intensity: (1:34 @0) + (56:00 @1) + (1:50 @2) + (31 @3) 3.96 mi (15:07 / mi) +66m 14:22 / mi
ahr:90 max:130 shoes: Asics 1000-5

Monday Feb 4, 2019 #

10 AM

nordic skiing (classic) 1:48:33 intensity: (6:52 @0) + (18:11 @1) + (18:21 @2) + (1:05:02 @3) + (7 @4) 8.25 mi (13:09 / mi) +156m 12:26 / mi
ahr:107 max:144 shoes: Atomic RC8 3D waxless

Amazing warm day in the fifties. Climbed up to the fields at Eagle Mt. A few dead ends, but some nice trails. Return on the Christmas Tree farm trail, which was fine until the inn, then it was ungroomed. Fortunely it was downhill and slow snow so slow but safe.

Sunday Feb 3, 2019 #

11 AM

nordic skiing (skate) 3:19:22 intensity: (17:32 @0) + (35:06 @1) + (38:53 @2) + (1:44:57 @3) + (2:54 @4) 16.3 mi (12:14 / mi) +528m 11:07 / mi
ahr:110 max:143 shoes: Atomic RS-8

Began with Judy on the Ellis and the S. Hall trail, then on my own onto the north Hall and back on the E.llis River. Been a few years since I had been on the trail, some improvements in routing, but crashed hard at one point in a grooming "hole". Hands were getting cold on the long downhill to Dana Place. Got them warm holding them behind my back, and then worked hard down along the Ellis River. Good to get back and have some snacks with Hill and Judy.
Looks like after I face planted, I forgot to start the watch and missed about 3 kilometers, so added another 2 miles and 20 minutes.

Saturday Feb 2, 2019 #

nordic skiing (classic) 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: Atomic RC8 3D waxless

Jackson, Ellis River with Judy

Friday Feb 1, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.0 weight:145.5lbs

70heeldrops

Exercises (ballista routine) 15:00 [3]

2 PM

paved running 1:05:42 intensity: (2:38 @0) + (1:00:03 @1) + (3:01 @2) 4.72 mi (13:54 / mi) +56m 13:25 / mi
ahr:90 max:104

Thursday Jan 31, 2019 #

Note

Check out the map quiz NEOC had at its winter party.....the best score was a 9.
https://newenglandorienteering.org/news/1013-2019-...


rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:40 slept:7.0 weight:145lbs

30abs,44hamballs,49heeldrops
3 PM

Note

Walk about 2 miles with Judy, but it was really cold in the wind.

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