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Training Log Archive: coach

In the 7 days ending Feb 17, 2021:

activity # timemileskm+m
  paved running5 5:25:26 23.0(14:09) 37.02(8:47) 402
  nordic skiing2 3:00:00 18.83(9:34) 30.3(5:56) 235
  rowing machine4 40:00 6.57(6:05) 10.57(3:47)
  Exercises1 14:00
  Total11 9:19:26 48.4 77.9 637
  [1-5]11 8:24:05
averages - sleep:8.3 weight:145.3lbs

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Wednesday Feb 17, 2021 #

10 AM

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.5 weight:145.5lbs

60heeldrops

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

3 PM

paved running 1:00:50 intensity: (16:21 @0) + (29:31 @1) + (13:11 @2) + (1:47 @3) 4.27 mi (14:15 / mi) +79m 13:28 / mi
ahr:90 max:112 shoes: Asics

with Judy, seemed colder than it was.

Tuesday Feb 16, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5

33situps,30deadlifts,45hamcurls,60heeldrops
2 PM

paved running 1:18:40 intensity: (13:25 @0) + (44:00 @1) + (10:18 @2) + (10:57 @3) 5.55 mi (14:10 / mi) +77m 13:35 / mi
ahr:94 max:129 shoes: Asics

with Judy and then to the PO.

Monday Feb 15, 2021 #

Note

with Judy and Joan at GBF. Also met a woman sporting "Ski O" tights, from Alex apparently, and Wendy, who seems to be an excellent skier.
8 AM

rowing machine 10:00 [3] 2.27 mi (4:24 / mi)
slept:8.0 weight:146lbs

60heeldrops,20pushups,30situps,40hamcurls
11 AM

nordic skiing (Classic) 45:35 intensity: (33 @0) + (8:10 @1) + (7:38 @2) + (29:14 @3) 4.03 mi (11:19 / mi) +63m 10:47 / mi
ahr:108 max:124 shoes: Fisher SRClassic

VR and some Swix Red, but the tracks had glazed quite a bit, klister may have been better, but my technique was good enough to get me around, although I basically herringbone skated the ups.

nordic skiing (Skate) 38:42 intensity: (1 @0) + (1:22 @1) + (1:39 @2) + (32:05 @3) + (3:35 @4) 4.84 mi (8:00 / mi) +61m 7:42 / mi
ahr:126 max:144 shoes: Atomic RS-8

Although there was some lack of snow in places (scraped off), it was fast, temps just at freezing.

Sunday Feb 14, 2021 #

1 PM

paved running 59:30 intensity: (19:06 @0) + (34:01 @1) + (5:19 @2) + (1:04 @3) 4.21 mi (14:08 / mi) +84m 13:18 / mi
ahr:88 max:108

Saturday Feb 13, 2021 #

Event: Portugal O Meeting
 

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, 2021 #

3 PM

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

with Judy

Thursday Feb 11, 2021 #

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.

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