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Training Log Archive: coach

In the 7 days ending Jan 30:

activity # timemileskm+m
  paved running7 6:28:11 28.52(13:37) 45.9(8:27) 496
  rowing machine5 50:00 7.12(7:01) 11.46(4:22)
  Exercises1 14:00
  Total12 7:32:11 35.64 57.36 496
  [1-5]12 6:47:36
averages - sleep:8.3 weight:145.8lbs

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Saturday Jan 30 #

3 PM

paved running 55:30 intensity: (14:15 @0) + (28 @1) + (4:54 @2) + (35:53 @3) 4.11 mi (13:30 / mi) +73m 12:48 / mi
ahr:103 max:127 shoes: Asics

with Judy, cold these days, 17.

Friday Jan 29 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

25pushups,30situps,60heeldrops

Thursday Jan 28 #

rowing machine 10:00 [2] 2.27 km (4:24 / km)

2x20deadlifts,60heeldrops
11 AM

paved running 36:02 [3] 2.61 mi (13:48 / mi) +18m 13:32 / mi
shoes: Asics

During car inspection.
3 PM

paved running 1:01:18 [3] 4.22 mi (14:32 / mi) +111m 13:26 / mi
shoes: Asics

with Judy

Wednesday Jan 27 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.5 weight:145lbs

60heeldrops

Exercises (ballista) 14:00 [1]

3 PM

paved running 59:48 intensity: (16:32 @0) + (39:37 @1) + (3:19 @2) + (20 @3) 4.12 mi (14:31 / mi) +76m 13:44 / mi
ahr:88 max:108 shoes: Asics

with Judy

Tuesday Jan 26 #

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

3 PM

paved running 48:56 intensity: (8:42 @0) + (3:16 @1) + (9:35 @2) + (18:44 @3) + (8:20 @4) + (19 @5) 4.2 mi (11:39 / mi) +88m 10:56 / mi
ahr:110 max:146 shoes: Asics

on my own for 2 laps of Stoney Lea, then met JUdy to finish up.

Monday Jan 25 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
slept:8.0 weight:146.5lbs

30situps,25pushups,60heeldrops
2 PM

paved running 1:20:45 intensity: (5:06 @0) + (17:53 @1) + (25:31 @2) + (32:15 @3) 6.02 mi (13:25 / mi) +85m 12:51 / mi
ahr:103 max:126 shoes: Asics

with Judy and then some

Sunday Jan 24 #

3 PM

paved running 45:52 [3] 3.24 mi (14:09 / mi) +45m 13:34 / mi
shoes: Asics

with Judy

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