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Training Log Archive: coach

In the 7 days ending Mar 16:

activity # timemileskm+m
  paved running7 8:33:22 41.93(12:15) 67.47(7:37) 827
  rowing machine5 50:00 7.18(6:58) 11.55(4:20)
  Total12 9:23:22 49.1(11:28) 79.02(7:08) 827
  [1-5]12 8:59:38
averages - sleep:7.8 rhr:38 weight:142.8lbs

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Saturday Mar 16 #

3 PM

paved running 54:41 intensity: (14:47 @0) + (26:21 @1) + (12:02 @2) + (1:31 @3) 4.05 mi (13:30 / mi) +84m 12:41 / mi
ahr:91 max:110

with Judy

Friday Mar 15 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0

30/30hamballs,20lifts,40/40heeldrops
3 PM

paved running 56:16 intensity: (4:08 @0) + (44:17 @1) + (5:57 @2) + (1:19 @3) + (9 @4) + (26 @5) 4.07 mi (13:49 / mi) +63m 13:11 / mi
ahr:93 max:156

Thursday Mar 14 #

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

12 PM

paved running hills 1:00:47 intensity: (2:28 @0) + (1:15 @1) + (5:14 @2) + (35:09 @3) + (8:51 @4) + (7:50 @5) 5.2 mi (11:41 / mi) +240m 10:13 / mi
ahr:123 max:154 rhr:38 slept:7.5 weight:142.5lbs shoes: Altra Solstice

15x Erin's Way, then T pace once around Stoney Lea. Stopped to talk to Stan about him selling his manual trans BMW coupe until I got cold.
3 PM

paved running 38:43 intensity: (12 @0) + (11:42 @1) + (20:37 @2) + (6:12 @3) 2.77 mi (13:57 / mi) +60m 13:05 / mi
ahr:102 max:118

Wednesday Mar 13 #

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

3 PM

paved running 58:43 intensity: (47 @0) + (44:19 @1) + (11:59 @2) + (1:38 @3) 4.06 mi (14:28 / mi) +74m 13:42 / mi
ahr:94 max:113

Tuesday Mar 12 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.4 weight:143lbs

30situps,40heeldrops,2m/1legstand
12 PM

paved running long 1:47:37 intensity: (13 @0) + (19 @1) + (15 @2) + (1:35:25 @3) + (8:26 @4) + (2:59 @5) 11.54 mi (9:20 / mi) +151m 8:58 / mi
ahr:135 max:191 shoes: Altra Solstice

paved running 56:05 intensity: (14 @0) + (1:37 @1) + (17:26 @2) + (36:48 @3) 4.05 mi (13:51 / mi) +75m 13:05 / mi
ahr:110 max:131 shoes: Asics 1000-5

with Judy

Monday Mar 11 #

rowing machine 10:00 [3] 2.42 km (4:08 / km)
slept:7.5

30situps,23pushups,30/30heeldrops
Pretty quick this morning, from some rest I suppose.
2 PM

paved running 1:20:30 intensity: (55 @0) + (36:35 @1) + (18:15 @2) + (24:27 @3) + (18 @4) 6.18 mi (13:02 / mi) +79m 12:32 / mi
ahr:103 max:142

with Judy, PO, then more

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