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Training Log Archive: coach

In the 7 days ending Feb 20:

activity # timemileskm+m
  paved running4 4:21:56 18.51(14:09) 29.79(8:48) 325
  nordic skiing2 3:01:21 18.86(9:37) 30.35(5:58) 243
  rowing machine5 50:00 7.98(6:16) 12.84(3:54)
  Exercises1 14:00
  Total11 8:27:17 45.35 72.99 568
  [1-5]11 7:36:58
averages - sleep:8.3 weight:145.3lbs

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Saturday Feb 20 #

Note

GBF with Judy
1 PM

nordic skiing (Classic) 55:16 intensity: (41 @0) + (3:11 @1) + (4:19 @2) + (47:05 @3) 4.95 mi (11:10 / mi) +59m 10:46 / mi
ahr:115 max:135 shoes: Atomic RC8 3D waxless

The waxless worked well today, new snow at 32F.

nordic skiing (Skate) 41:48 intensity: (12 @0) + (1:34 @1) + (39 @2) + (37:59 @3) + (1:24 @4) 5.04 mi (8:18 / mi) +60m 8:00 / mi
ahr:127 max:140 shoes: Atomic RS-8

Fast, but lots of traffic.

Friday Feb 19 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.4

30situps,20pushups,70heeldrops

Thursday Feb 18 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0 weight:144.5lbs

30situps,22overheadlifts,20/20double/single leghamcurls.
3 PM

paved running 1:02:56 [3] 4.48 mi (14:03 / mi) +85m 13:16 / mi
shoes: Asics

with Judy, and then around the block.

Wednesday Feb 17 #

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 #

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 #

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 #

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

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