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Training Log Archive: coach

In the 7 days ending Feb 16:

activity # timemileskm+m
  paved running7 6:35:15 29.64(13:20) 47.7(8:17) 697
  trail running1 1:05:21 6.3(10:22) 10.14(6:27) 151
  rowing machine4 40:00 5.69(7:02) 9.16(4:22)
  Exercises1 14:00
  Total11 8:34:36 41.63 67.0 848
  [1-5]11 8:19:16
averages - sleep:7.8 rhr:42 weight:143.4lbs

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Saturday Feb 16 #

1 PM

paved running 57:31 intensity: (26 @0) + (40:45 @1) + (12:05 @2) + (4:15 @3) 4.24 mi (13:34 / mi) +76m 12:52 / mi
ahr:97 max:130

Friday Feb 15 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.5 weight:145lbs

30situps,20lifts,40heeldrops,2m/1legstand
3 PM

paved running hills 1:17:42 intensity: (35 @0) + (21:08 @1) + (6:28 @2) + (33:16 @3) + (10:22 @4) + (5:53 @5) 6.14 mi (12:39 / mi) +288m 11:03 / mi
ahr:115 max:153 shoes: Altra Solstice

Thursday Feb 14 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:41 slept:7.5 weight:142lbs

35situps,20lifts
2 PM

paved running 56:33 intensity: (58 @0) + (53:02 @1) + (2:25 @2) + (8 @3) 4.03 mi (14:01 / mi) +72m 13:17 / mi
ahr:91 max:107

Wednesday Feb 13 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:42 slept:7.0 weight:142lbs

30abs,20pushups

Exercises (Ballista routine) 14:00 [3]

2 PM

paved running 1:01:18 intensity: (3:29 @0) + (48:33 @1) + (7:38 @2) + (1:38 @3) 4.22 mi (14:31 / mi) +80m 13:43 / mi
ahr:93 max:112

Tuesday Feb 12 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:9.0 weight:144.5lbs

30situps, 20pushups,57heeldrops,2m/1legstand
11 AM

paved running 22:24 intensity: (21 @0) + (1:46 @1) + (1:08 @2) + (19:09 @3) 2.22 mi (10:07 / mi) +65m 9:16 / mi
ahr:116 max:129 shoes: Asics 1000-5

trail running 59:46 intensity: (7 @0) + (51 @1) + (41 @2) + (56:59 @3) + (1:08 @4) 5.77 mi (10:21 / mi) +145m 9:36 / mi
ahr:123 max:141 shoes: Asics 1000-5

paved running 4:15 intensity: (11 @2) + (4:04 @3) 0.41 mi (10:27 / mi)
ahr:112 max:116 shoes: Asics 1000-5

trail running 5:35 intensity: (7 @2) + (5:28 @3) 0.53 mi (10:34 / mi) +6m 10:13 / mi
ahr:118 max:129 shoes: Asics 1000-5

paved running 16:49 intensity: (4 @2) + (16:45 @3) 1.61 mi (10:26 / mi) +1m 10:25 / mi
ahr:120 max:126 shoes: Asics 1000-5

Monday Feb 11 #

12 PM

paved running 59:14 intensity: (8:59 @0) + (49:16 @1) + (59 @2) 4.06 mi (14:36 / mi) +66m 13:54 / mi
ahr:89 max:103

Sunday Feb 10 #

3 PM

paved running 39:29 intensity: (25 @0) + (33:26 @1) + (3:55 @2) + (1:43 @3) 2.72 mi (14:32 / mi) +49m 13:46 / mi
ahr:93 max:112 shoes: Altra Instinct 1.5

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