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Training Log Archive: coach

In the 7 days ending Feb 15:

activity # timemileskm+m
  paved running4 2:57:49 13.77(12:55) 22.17(8:01) 195
  trail running2 1:24:22 5.47(15:25) 8.8(9:35) 106
  rowing machine4 40:00 5.66(7:04) 9.11(4:23)
  track running1 29:42 2.99(9:56) 4.81(6:11) 23
  Total10 5:31:53 27.89(11:54) 44.89(7:24) 324
  [1-5]10 5:30:50
averages - sleep:6.9 rhr:40 weight:147.8lbs

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Saturday Feb 15 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.0 weight:149lbs

30/30heeldrops,2x1m.1legstand

Friday Feb 14 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:6.5 weight:147lbs

30situps.20lifts,30/30heeldrops,2m./1legstand
10 AM

paved running 1:16:20 intensity: (25 @0) + (17:12 @1) + (14:58 @2) + (33:13 @3) + (10:32 @4) 6.31 mi (12:05 / mi) +104m 11:30 / mi
ahr:112 max:143

Thursday Feb 13 #

rowing machine 10:00 [2] 2.27 km (4:24 / km)
rhr:40 slept:6.0 weight:147.5lbs

20situps,20pushups,30/30heeldrops,20/20hamballs,20stepjumps

Wednesday Feb 12 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.0

20lifts,30situps,30/30heeldrops, 2x 1.5minutes1legstand
11 AM

paved running 35:24 intensity: (18 @0) + (53 @1) + (43 @2) + (33:30 @3) 2.97 mi (11:55 / mi) +10m 11:47 / mi
ahr:114 max:127

3 PM

paved running 40:38 [3] 2.77 mi (14:40 / mi) +52m 13:52 / mi
shoes: Asics

with Judy

Monday Feb 10 #

10 AM

Note

So, bonus indoor track day!
Workout idea was 4x400 then 2x800 @ T pace.
But after the first 4, I took a bit longer rest ~ 4 minutes, then decided, hey halfway there, do the last 4x400 and get in the recommended workout.
11 AM

track running intervals 1:44 intensity: (1 @0) + (9 @1) + (3 @2) + (35 @3) + (14 @4) + (42 @5) 0.4 km (4:20 / km)
ahr:133 max:150 shoes: Asics 1000-5

track running intervals 1:44 intensity: (5 @1) + (3 @2) + (22 @3) + (16 @4) + (58 @5) 0.4 km (4:20 / km)
ahr:140 max:156 shoes: Asics 1000-5

track running intervals 1:45 intensity: (1 @1) + (4 @2) + (23 @3) + (11 @4) + (1:06 @5) 0.4 km (4:22 / km)
ahr:143 max:156 shoes: Asics 1000-5

track running intervals 1:45 intensity: (3 @1) + (4 @2) + (22 @3) + (12 @4) + (1:04 @5) 0.4 km (4:22 / km)
ahr:141 max:155 shoes: Asics 1000-5

track running intervals 1:41 intensity: (5 @1) + (3 @2) + (20 @3) + (13 @4) + (1:00 @5) 0.4 km (4:12 / km) +5m 3:59 / km
ahr:140 max:155 shoes: Asics 1000-5

track running intervals 1:41 intensity: (5 @1) + (2 @2) + (19 @3) + (10 @4) + (1:05 @5) 0.4 km (4:12 / km)
ahr:143 max:157 shoes: Asics 1000-5

track running intervals 1:44 intensity: (1 @1) + (4 @2) + (17 @3) + (12 @4) + (1:10 @5) 0.4 km (4:20 / km) +18m 3:32 / km
ahr:144 max:156 shoes: Asics 1000-5

track running intervals 1:38 intensity: (4 @1) + (3 @2) + (12 @3) + (7 @4) + (1:12 @5) 0.4 km (4:05 / km)
ahr:145 max:158 shoes: Asics 1000-5

track running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Asics 1000-5

2 PM

paved running 25:27 [3] 1.72 mi (14:48 / mi) +29m 14:03 / mi
shoes: Asics 1000-5

To playground with Judy

trail running 22:34 [3] 1.43 mi (15:47 / mi) +38m 14:34 / mi
shoes: Asics 1000-5

Back home on the Gula Stigen, left heel really sore..

Sunday Feb 9 #

11 AM

Note

Storm Ciara shut down our travel plans. Norwegian flight to London cancelled. Re booked through Oslo -Gatwick for Tuesday.
2 PM

trail running 1:01:48 intensity: (19 @0) + (44:32 @1) + (14:55 @2) + (2:02 @3) 4.04 mi (15:18 / mi) +68m 14:32 / mi
ahr:96 max:112 shoes: Asics 1000-5

with Judy

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