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Training Log Archive: coach

In the 7 days ending Feb 13:

activity # timemileskm+m
  nordic skiing3 4:32:15 27.81(9:47) 44.76(6:05) 344
  paved running4 3:52:55 16.16(14:25) 26.01(8:57) 285
  rowing machine4 40:00 5.64(7:05) 9.08(4:24)
  Exercises1 14:00
  Total11 9:19:10 49.61 79.84 628
  [1-5]11 8:53:33
averages - sleep:7.8 weight:144.8lbs

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Saturday Feb 13 #

Note

Great Brook Farm with Judy. 30F, no ice.
12 PM

nordic skiing (Classic) 52:53 intensity: (21 @0) + (2:27 @1) + (2:59 @2) + (47:06 @3) 4.78 mi (11:04 / mi) +50m 10:43 / mi
ahr:114 max:129 shoes: Epoke 900

refreshed the kick wax with more Rode violet and some Swix VR50. Nice weather, but a bit crowded.

nordic skiing (Skate) 42:50 intensity: (1:40 @1) + (2:10 @2) + (38:05 @3) + (55 @4) 5.18 mi (8:16 / mi) +61m 7:59 / mi
ahr:116 max:140 shoes: Atomic RS-8

Friday Feb 12 #

3 PM

paved running 53:54 [3] 3.61 mi (14:56 / mi) +80m 13:58 / mi
shoes: Asics

with Judy

Thursday Feb 11 #

9 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:144.5lbs

50heeldrops,20overheadlifts, 30situps
2 PM

paved running 1:12:32 intensity: (5:34 @0) + (44:09 @1) + (17:36 @2) + (5:13 @3) 5.36 mi (13:32 / mi) +82m 12:55 / mi
ahr:95 max:115 shoes: Asics

with Judy , then around a few blocks.

Wednesday Feb 10 #

9 AM

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

50heeldrops

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

1 PM

nordic skiing (Classic) 51:03 intensity: (43 @0) + (3:45 @1) + (6:00 @2) + (40:35 @3) 4.33 mi (11:47 / mi) +44m 11:26 / mi
ahr:111 max:125 shoes: Epoke 900

With Judy at GBFarm.
Brought out the old Epoke touring skis, our first XC skis, 1979. Lots of glide wax on these so just added some Rode Violet, and some Swix Red. Worked pretty well, certainly more glide than the waxless skis.

nordic skiing (Skate) 37:26 intensity: (45 @1) + (1:08 @2) + (34:55 @3) + (38 @4) 4.43 mi (8:27 / mi) +45m 8:11 / mi
ahr:126 max:139 shoes: Atomic RS-8

Switched over to skate, a lot faster!, Great glide in the sunny areas, a bit squeeky slow in the shade (LF7).

Tuesday Feb 9 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:145lbs

35deadlifts,2m/1legstand,50heeldrops
3 PM

paved running 56:59 [3] 3.75 mi (15:12 / mi) +77m 14:17 / mi

Monday Feb 8 #

8 AM

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

27pushups,34situps,30hamcurls,70heeldrops
1 PM

nordic skiing (Skate) 1:28:03 intensity: (45 @0) + (2:52 @1) + (4:08 @2) + (1:19:50 @3) + (28 @4) 9.09 mi (9:41 / mi) +143m 9:14 / mi
ahr:120 max:140 shoes: Atomic RS-8

GreatBrookFarm with Judy, About a foot of new snow. Winter may stay, so we bought season passes.

Sunday Feb 7 #

10 AM

paved running 49:30 intensity: (18:14 @0) + (21:04 @1) + (8:31 @2) + (1:41 @3) 3.44 mi (14:23 / mi) +46m 13:49 / mi
ahr:88 max:111 shoes: Asics

with Judy

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