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Training Log Archive: coach

In the 7 days ending Mar 5, 2020:

activity # timemileskm+m
  nordic skiing3 6:26:16 30.92(12:30) 49.76(7:46) 941
  Road bike2 2:35:58 31.79(4:54) 51.16(3:03) 383
  paved running1 42:04 2.9(14:29) 4.67(9:00) 52
  rowing machine4 40:00 5.7(7:01) 9.17(4:22)
  Exercises1 15:00
  Total10 10:39:18 71.31 114.77 1376
  [1-5]10 9:57:00
averages - rhr:44 weight:150lbs

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Thursday Mar 5, 2020 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)

20situps,20pushups,44hamballs
11 AM

Road bike 1:18:58 intensity: (32:44 @0) + (29:11 @1) + (8:31 @2) + (7:58 @3) + (12 @4) + (22 @5) 14.02 mi (5:38 / mi) +180m 5:25 / mi
ahr:85 max:160 shoes: Austro-Daimler Vent Noir

First time outing with the Ashland Bicycling Club. A freind has been going for a few years (Newly married to a woman he met there). At his wedding I met the club leader and it sounded like a nice groups so I thought I'd try it out.
[Shades of connections to the past....met a guy who I am pretty sure I hung out with when I was doing Autocross back int e70's....]
C • warm weather 2
5 PM

paved running 42:04 intensity: (1:33 @0) + (17:41 @1) + (12:37 @2) + (10:13 @3) 2.9 mi (14:29 / mi) +52m 13:44 / mi
ahr:100 max:120

Wednesday Mar 4, 2020 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:45 weight:148.5lbs

30situps,45hamballs,20stepjumps,40/40heeldrops,20lifts

Tuesday Mar 3, 2020 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:42 weight:151.5lbs

SpO2,=94
30situps,20pushups,40/40heeldrops,30/30hamballs,20stepjumps
11 AM

Road bike 1:17:00 intensity: (3:12 @0) + (8:03 @1) + (11:30 @2) + (54:04 @3) + (1 @4) + (10 @5) 17.77 mi (4:20 / mi) +203m 4:11 / mi
ahr:110 max:154

Monday Mar 2, 2020 #

11 AM

nordic skiing 1:16:28 [3] 5.78 mi (13:14 / mi) +194m 11:59 / mi
shoes: Atomic RC8 3D waxless

At Great Glen with Judy......made this a recovery ski day for sure...

Sunday Mar 1, 2020 #

10 AM

nordic skiing long 3:13:55 intensity: (4:49 @0) + (26:25 @1) + (15:45 @2) + (1:38:33 @3) + (35:39 @4) + (12:44 @5) 17.43 mi (11:08 / mi) +652m 9:58 / mi
ahr:121 max:150 shoes: Atomic RS-8

Wonderful that Ernst responded to my request for a tour of the Ellis River and N. Hall trail from Jackson. He is definately a stronger skier, but was kind to wait for me atop the climbs. And great to have someone familiar with the area to identify nearby peaks, advise when to layer up (for a long chilly downhill) and guide me to trails I had not skied before. Thanks Ernst!

Saturday Feb 29, 2020 #

Event: CNYO Snowgaine
 
2 PM

nordic skiing 1:55:53 [3] 7.71 mi (15:02 / mi) +95m 14:29 / mi
shoes: Atomic RC8 3D waxless

With Judy from Whittaker Woods in N. Conway across the fields along the Saco river. Good snow and just a bit windy in the fields.

Friday Feb 28, 2020 #

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

30/30heeldrops

Exercises (ballista) 15:00 [2]

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