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Training Log Archive: coach

In the 7 days ending Nov 21:

activity # timemileskm+m
  paved running8 6:45:57 31.74(12:47) 51.08(7:57) 464
  rowing machine5 50:00 7.99(6:15) 12.86(3:53)
  trail running1 48:41 4.42(11:01) 7.11(6:51) 58
  Exercises2 28:00
  Total13 8:52:38 44.15 71.06 522
  [1-5]13 8:49:27
averages - sleep:7.5 weight:143.5lbs

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Saturday Nov 21 #

11 AM

paved running 58:26 intensity: (43 @0) + (47:12 @1) + (8:25 @2) + (2:06 @3) 4.07 mi (14:21 / mi) +65m 13:41 / mi
ahr:94 max:111 shoes: Asics

with Judy

Friday Nov 20 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
weight:143.5lbs

60heeldrops,25pushups,33heeldrops,2m./legstand
2 PM

paved running 1:21:21 intensity: (44 @0) + (41:20 @1) + (22:08 @2) + (17:09 @3) 6.05 mi (13:27 / mi) +104m 12:46 / mi
ahr:99 max:117 shoes: Asics

with Judy then more.

Thursday Nov 19 #

9 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)

Exercises (ballista) 14:00 [3]

2 PM

paved running 41:27 intensity: (13 @0) + (28 @1) + (41 @2) + (40:05 @3) 3.71 mi (11:10 / mi) +35m 10:51 / mi
ahr:122 max:134 shoes: Asics

with Judy

Wednesday Nov 18 #

9 AM

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
weight:143lbs

20situps,15,pushups,50heeldrops
12 PM

trail running 48:41 intensity: (1:59 @2) + (46:42 @3) 4.42 mi (11:01 / mi) +58m 10:35 / mi
ahr:124 max:135 shoes: Altra Solstice

paved running 19:01 intensity: (28 @0) + (1:28 @1) + (22 @2) + (13:52 @3) + (1:34 @4) + (1:17 @5) 1.68 mi (11:19 / mi) +42m 10:30 / mi
ahr:120 max:159

1 PM

paved running 11:50 intensity: (7 @2) + (11:43 @3) 1.1 mi (10:47 / mi)
ahr:119 max:127

Tuesday Nov 17 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:144lbs

50heeldrops

Exercises (ballista level 2) 14:00 [3]

4 PM

paved running 36:07 intensity: (15 @0) + (45 @1) + (2:40 @2) + (32:27 @3) 3.1 mi (11:38 / mi) +19m 11:25 / mi
ahr:112 max:124

Monday Nov 16 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.0

60heeldrops,35situps,25pushups,2m./1legstand
3 PM

paved running long 1:37:27 intensity: (28 @0) + (10:12 @1) + (23:17 @2) + (1:03:30 @3) 7.54 mi (12:55 / mi) +128m 12:17 / mi
ahr:109 max:124 shoes: Asics

with Judy then set out for a few more miles.

Sunday Nov 15 #

11 AM

paved running 1:00:18 intensity: (20 @0) + (15:52 @1) + (24:28 @2) + (19:38 @3) 4.49 mi (13:26 / mi) +71m 12:48 / mi
ahr:103 max:123

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