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Training Log Archive: coach

In the 7 days ending Mar 23:

activity # timemileskm+m
  paved running6 7:40:44 35.11(13:07) 56.51(8:09) 580
  trail running1 2:08:21 11.2(11:28) 18.02(7:07) 489
  rowing machine4 40:00 5.64(7:05) 9.08(4:24)
  Total11 10:29:05 51.95(12:07) 83.61(7:31) 1069
  [1-5]11 10:06:15
averages - sleep:7.9 rhr:41 weight:142.2lbs

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Saturday Mar 23 #

3 PM

paved running tempo 52:57 intensity: (8:33 @0) + (9:44 @1) + (7:33 @2) + (4:44 @3) + (14:19 @4) + (8:04 @5) 4.94 mi (10:43 / mi) +102m 10:04 / mi
ahr:115 max:149 shoes: Asics 1000-5

with Judy, stoney lea 4 x.

Friday Mar 22 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
rhr:41 slept:8.0 weight:143.5lbs

30abs,20pushups,48heeldrops
3 PM

paved running 1:37:29 intensity: (8:28 @0) + (58:50 @1) + (6:32 @2) + (23:39 @3) 7.35 mi (13:16 / mi) +123m 12:37 / mi
ahr:94 max:134 shoes: Altra Instinct 1.5

with Judy, 8 nip bottles

Thursday Mar 21 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:141.5lbs

30situps,20pushups,experimented with clean jerks, but I think I need more weight.
2 PM

paved running 58:35 intensity: (1:50 @0) + (52:43 @1) + (3:07 @2) + (55 @3) 4.03 mi (14:32 / mi) +74m 13:45 / mi
ahr:90 max:103 shoes: Altra Instinct 1.5

with Judy

Wednesday Mar 20 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141lbs

30abs,30/30hamballs,60heeldrops,2m/1legstand
3 PM

paved running 1:27:20 intensity: (1:08 @0) + (52:06 @1) + (5:59 @2) + (28:07 @3) 6.74 mi (12:57 / mi) +85m 12:28 / mi
ahr:99 max:126 shoes: Altra Instinct 1.5

with Judy, then some more, a couple more botlles to the recycling

Tuesday Mar 19 #

12 PM

trail running long 2:08:21 intensity: (8 @0) + (1:47 @1) + (5:19 @2) + (1:52:35 @3) + (7:57 @4) + (35 @5) 11.2 mi (11:28 / mi) +489m 10:05 / mi
ahr:125 max:145 weight:141.5lbs shoes: Columbia Master Fly

various trails in the Blue hills, which were much more snow and ice covered than anticipated. Trails around my house are clear but there were long stretches were covered with packed snow. I sought out the smaller south face trails which were better, and the trails in the BH east were quite clear by comparison. saw 3 other trail runners, which is 3 more than I had ever seen in the past, especially mid week, midday.
Also picked up about 10 dogpoop bags, all carefully hidden behind trees near the parking lots.... I really cannot comprehend the logic/stupidity of this..

Monday Mar 18 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.25 weight:143.5lbs

2x18situps,2x15pushups,25hamballs
2 PM

paved running 1:04:46 intensity: (1:37 @0) + (52:30 @1) + (4:42 @2) + (5:57 @3) 4.67 mi (13:52 / mi) +58m 13:21 / mi
ahr:93 max:137 shoes: Altra Instinct 1.5

with Judy

Sunday Mar 17 #

3 PM

paved running 1:39:37 intensity: (1:06 @0) + (1:07:32 @1) + (12:59 @2) + (18:00 @3) 7.38 mi (13:30 / mi) +139m 12:45 / mi
ahr:95 max:117 shoes: Altra Instinct 1.5

with Judy, then on my own, making an effort to collect plastic "nip" bottles. With my vest rear pockets stuffed, I had to carry the latter ones in my hands at the end for a total of 22 bottles!

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