Training Log Archive: coach

In the 7 days ending Mar 2, 2019:

	activity	#	time	miles		km		+m
	paved running	5	5:23:35	24.56	(13:11)	39.53	(8:11)	447
	nordic skiing	2	3:00:17	14.85	(12:08)	23.9	(7:33)	551
	rowing machine	4	40:00	6.52	(6:08)	10.5	(3:49)
	Exercises	2	28:00
	Total	11	9:31:52	45.93		73.92		998
	[1-5]	11	9:20:16
averages - sleep:8 rhr:40 weight:143.3lbs

2:35

0:00

9 AM

nordic skiing (skate) 1:51:27 10.41 mi (10:42 / mi) +463m 9:24 / mi
ahr:115 max:140 shoes: Atomic RS-8

Really nice at Northfield Mt. So much uphill for the first hour.

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0 weight:144lbs

35situps.25pushups,70heeldrops,2m/1legstand

Exercises (Ballista routine) 14:00 [3]

10 AM

nordic skiing (classic) 1:08:50 4.44 mi (15:30 / mi) +88m 14:37 / mi
ahr:104 max:161 shoes: Trak 1000 waxless

golf course. Just made it, going fast, ground not frozen .

4 PM

paved running 1:02:31 4.3 mi (14:32 / mi) +78m 13:46 / mi
ahr:93 max:118 shoes: Altra Instinct 1.5

with Judy

rowing machine 10:00 [3] 2.3 km (4:21 / km)

2 PM

paved running 57:16 4.05 mi (14:09 / mi) +77m 13:22 / mi
ahr:95 max:150

rowing machine 10:00 [3] 2.23 mi (4:29 / mi)
rhr:40 slept:7.7 weight:143.5lbs

30abs,24pushups, 70heeldrops,2m/1legstand

Exercises (Ballista routine) 14:00 [3]

3 PM

paved running 59:11 4.15 mi (14:16 / mi) +79m 13:28 / mi
ahr:93 max:143

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.4 weight:142.5lbs

30situps,20lifts,48heeldrops,

3 PM

paved running 1:19:10 6.05 mi (13:06 / mi) +89m 12:31 / mi
ahr:105 max:168

11 AM

paved running 1:05:27 6.02 mi (10:52 / mi) +125m 10:13 / mi
ahr:107 max:127 shoes: Asics 1000-5

34F, drizzle, on my own.