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Training Log Archive: coach

In the 7 days ending Oct 14, 2019:

activity # timemileskm+m
  paved running7 6:37:04 28.68(13:51) 46.16(8:36) 454
  trail running1 53:05 4.67(11:22) 7.52(7:04) 68
  rowing machine3 37:00 4.49(8:14) 7.23(5:07)
  Exercises1 14:00
  Total10 8:21:09 37.84 60.9 522
  [1-5]10 8:16:57
averages - sleep:8.8 rhr:39 weight:144.8lbs

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Monday Oct 14, 2019 #

12 PM

paved running 1:33:30 intensity: (41 @0) + (53:12 @1) + (12:50 @2) + (22:05 @3) + (1:49 @4) + (2:53 @5) 7.13 mi (13:07 / mi) +130m 12:25 / mi
ahr:102 max:149 shoes: Asics

with Judy, then om my own. Met Stan, who had been knocked into the hospital a few weeks ago by a GMC while in a crosswalk.

Sunday Oct 13, 2019 #

Event: NEOC: Boojum Rock
 

Saturday Oct 12, 2019 #

Event: Westmoreland 3 for 1 2019
 
Event: 25 Manna
 
5 PM

paved running 51:25 [3] 3.59 mi (14:20 / mi) +27m 14:01 / mi

Friday Oct 11, 2019 #

rowing machine 17:00 [3] 2.7 km (6:18 / km)

30situps,20pushups
11 AM

paved running 1:03:16 [3] 4.33 mi (14:37 / mi) +53m 14:04 / mi
shoes: Asics

with Judy

Thursday Oct 10, 2019 #

3 PM

paved running 58:59 intensity: (42 @0) + (56:37 @1) + (1:39 @2) + (1 @3) 4.0 mi (14:45 / mi) +95m 13:45 / mi
ahr:91 max:105

Wednesday Oct 9, 2019 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:144.5lbs

30situps,20lifts,30/30heeldrops

Exercises (ballista) 14:00 [3]

11 AM

paved running 18:04 intensity: (22 @0) + (1:54 @1) + (2:36 @2) + (13:12 @3) 1.67 mi (10:51 / mi) +34m 10:12 / mi
ahr:109 max:125

trail running 53:05 intensity: (1:25 @1) + (4:52 @2) + (46:48 @3) 4.67 mi (11:22 / mi) +68m 10:52 / mi
ahr:115 max:126 shoes: Altra Solstice

paved running 11:49 intensity: (16 @1) + (12 @2) + (11:21 @3) 1.1 mi (10:45 / mi)
ahr:112 max:117

3 PM

paved running 40:59 intensity: (2:13 @0) + (23:42 @1) + (12:14 @2) + (2:50 @3) 2.75 mi (14:54 / mi) +52m 14:04 / mi
ahr:96 max:112 shoes: Asics

with Judy

Tuesday Oct 8, 2019 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:39 slept:9.0 weight:145lbs

30situps,20pushups,30/30heeldrops,2x2minute 1legstand
3 PM

paved running 59:02 intensity: (14 @0) + (16:23 @1) + (34:06 @2) + (8:19 @3) 4.12 mi (14:19 / mi) +64m 13:40 / mi
ahr:102 max:119

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