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Training Log Archive: coach

In the 7 days ending Jan 11, 2020:

activity # timemileskm+m
  nordic skiing3 4:58:37 25.02(11:56) 40.26(7:25) 879
  paved running5 3:54:56 19.79(11:52) 31.84(7:23) 297
  trail running1 35:42 3.18(11:14) 5.11(6:59) 49
  rowing machine1 13:24 1.86(7:11) 3.0(4:28)
  Total9 9:42:39 49.85(11:41) 80.22(7:16) 1224
  [1-5]9 9:35:01
averages - rhr:41 weight:149lbs

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SuMoTuWeThFrSa

Saturday Jan 11, 2020 #

11 AM

paved running 18:04 intensity: (22 @0) + (13 @1) + (27 @2) + (17:02 @3) 1.65 mi (10:55 / mi) +23m 10:28 / mi
ahr:116 max:131

trail running 20:30 intensity: (16 @1) + (58 @2) + (19:16 @3) 1.87 mi (10:58 / mi) +24m 10:32 / mi
ahr:121 max:132 shoes: Asics

paved running 3:17 intensity: (5 @1) + (10 @2) + (3:02 @3) 0.27 mi (11:57 / mi) +11m 10:40 / mi
ahr:115 max:124

trail running 15:12 intensity: (17 @2) + (14:55 @3) 1.31 mi (11:37 / mi) +24m 10:59 / mi
ahr:122 max:134

paved running 13:38 intensity: (2:17 @1) + (7:19 @2) + (4:02 @3) 1.01 mi (13:31 / mi) +9m 13:10 / mi
ahr:104 max:121


Red WS#2 - Splits

Friday Jan 10, 2020 #

rowing machine 13:24 [3] 3.0 km (4:28 / km)
weight:147lbs

25situps,15pushups,30/30heeldrops
2 PM

paved running 33:58 intensity: (48 @0) + (48 @1) + (2:07 @2) + (30:15 @3) 2.96 mi (11:29 / mi) +16m 11:18 / mi
ahr:112 max:123

Thursday Jan 9, 2020 #

2 PM

paved running 46:08 intensity: (31 @0) + (2:40 @1) + (7:26 @2) + (31:56 @3) + (2:34 @4) + (1:01 @5) 3.9 mi (11:50 / mi) +150m 10:34 / mi
ahr:114 max:148 weight:148.5lbs shoes: Asics

6 times Erin's Way
44heeldrops afterwards.

Wednesday Jan 8, 2020 #

12 PM

paved running 1:12:16 intensity: (57 @0) + (3:03 @1) + (10:35 @2) + (57:41 @3) 6.21 mi (11:38 / mi) +45m 11:23 / mi
ahr:109 max:125 weight:149.5lbs shoes: Asics

To the PO, then around the Riverdale neighborhoods.

Tuesday Jan 7, 2020 #

1 PM

paved running 47:35 intensity: (2:27 @0) + (4:46 @1) + (24:12 @2) + (16:10 @3) 3.78 mi (12:35 / mi) +44m 12:09 / mi
ahr:103 max:116 rhr:41 weight:151lbs shoes: Asics

Hit highest weight for the past 45 years.
C • weight 2

Monday Jan 6, 2020 #

11 AM

nordic skiing 2:45:09 [3] 13.49 mi (12:15 / mi) +485m 11:01 / mi
shoes: Atomic RS-8

Ellis river then a big climb, then down the Hall. Deserted trails with some really fast corduroy in places, other places, washed out and ungroomed snow.
Great time with Hillary and Christine, wouldn't have done it without them.

Sunday Jan 5, 2020 #

11 AM

nordic skiing 1:20:21 intensity: (42 @0) + (5:48 @1) + (3:55 @2) + (1:01:11 @3) + (8:30 @4) + (15 @5) 7.21 mi (11:09 / mi) +332m 9:45 / mi
ahr:123 max:145 shoes: Atomic RS-8

Many trails at Great Glen. Mt Washington under a dome of moving clouds. Wind so strong at times it was blowing my poles around.
3 PM

nordic skiing 53:07 intensity: (1:51 @0) + (2:26 @1) + (39 @2) + (46:38 @3) + (1:33 @4) 4.32 mi (12:18 / mi) +62m 11:46 / mi
ahr:124 max:140 shoes: Atomic RC8 3D waxless

Getting colder and windier, so it took awhile for me to get motivated for a quick ski out and back along the Ellis River. Met Hill and Christine coming back, I continued further to Grey's Field on the Hall before turning back.

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