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Training Log Archive: coach

In the 7 days ending Feb 6:

activity # timemileskm+m
  paved running5 4:59:57 20.37(14:44) 32.78(9:09) 426
  nordic skiing1 1:37:05 7.61(12:45) 12.25(7:56) 108
  rowing machine5 50:00 7.13(7:01) 11.48(4:21)
  Exercises1 14:00
  Total11 7:41:02 35.11 56.5 534
  [1-5]11 6:35:04
averages - sleep:7.6 rhr:42 weight:146lbs

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Saturday Feb 6 #

1 PM

paved running 59:25 intensity: (11:20 @0) + (19:35 @1) + (18:02 @2) + (10:28 @3) 4.17 mi (14:15 / mi) +115m 13:07 / mi
ahr:96 max:118 shoes: Asics

with Judy

Friday Feb 5 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.5 weight:145lbs

27pushups,30situps,30heeldrops,30stepjumps

Thursday Feb 4 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
weight:146.5lbs

15situps,2x20deadlifts,45heeldrops
1 PM

paved running 1:23:09 intensity: (24:34 @0) + (16:21 @1) + (24:07 @2) + (18:07 @3) 5.07 mi (16:24 / mi) +89m 15:33 / mi
ahr:93 max:123 shoes: Asics

with Judy and another mile

Wednesday Feb 3 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:146.4lbs

30situps,20lifts,2.5m./1legstand,60heeldrops
12 PM

nordic skiing (Classical) 1:37:05 intensity: (31 @0) + (9:06 @1) + (13:29 @2) + (1:13:59 @3) 7.61 mi (12:45 / mi) +108m 12:13 / mi
ahr:111 max:130 shoes: Atomic RC8 3D waxless

Great Brook Farm with Judy sometimes. warm, but snow was good

Tuesday Feb 2 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
rhr:42 slept:7.5 weight:146lbs

2x20deadlifts, 70heeldrops,25pushup,33situps
2 PM

paved running 41:04 intensity: (9:28 @0) + (15:37 @1) + (13:29 @2) + (2:30 @3) 2.92 mi (14:04 / mi) +68m 13:07 / mi
ahr:92 max:111

Monday Feb 1 #

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.5

60heeldrops

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

12 PM

paved running 58:17 intensity: (6:20 @0) + (39:10 @1) + (12:31 @2) + (16 @3) 4.11 mi (14:11 / mi) +77m 13:25 / mi
ahr:93 max:107

Sunday Jan 31 #

12 PM

paved running 58:02 intensity: (13:45 @0) + (20:19 @1) + (17:32 @2) + (6:26 @3) 4.1 mi (14:09 / mi) +78m 13:22 / mi
ahr:95 max:120 shoes: Asics

with Judy

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