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Training Log Archive: coach

In the 7 days ending Feb 27:

activity # timemileskm+m
  paved running6 6:44:10 29.28(13:48) 47.12(8:35) 435
  nordic skiing2 1:22:33 8.66(9:32) 13.94(5:55) 120
  rowing machine5 50:00 7.07(7:04) 11.38(4:24)
  Exercises1 14:00
  Total13 9:10:43 45.01 72.44 556
  [1-5]13 8:10:43
averages - sleep:8.2 weight:144.6lbs

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Saturday Feb 27 #

3 PM

paved running 44:00 intensity: (15:11 @0) + (26:05 @1) + (1:57 @2) + (47 @3) 3.08 mi (14:17 / mi) +19m 14:01 / mi
ahr:86 max:114 shoes: Asics

with Judy..2 vodka bottles

Friday Feb 26 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:8.0 weight:143.5lbs

60heeldrops,20stepjumps,30pushups,30situps
11 AM

paved running 1:20:09 intensity: (36 @0) + (39:43 @1) + (15:18 @2) + (24:32 @3) 6.04 mi (13:16 / mi) +97m 12:38 / mi
ahr:101 max:126 shoes: Asics

with Judy....2 nip, 2 water bottles, 1 Zero Gatorade....what is the point of a 0 calorie sport drink....do people LIKE the taste of Gatorade!?

Thursday Feb 25 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:144.5lbs

20overheadlifts,30situps,60heeldrops,30/30hamcurls
12 PM

paved running 1:28:27 intensity: (12:45 @0) + (29:13 @1) + (16:24 @2) + (29:53 @3) + (12 @4) 6.7 mi (13:12 / mi) +92m 12:40 / mi
ahr:102 max:139 shoes: Asics

with Judy and then a bit more, some pickups. With the snow melting, the roadside trash is revealed, 3 flat cans, 6 water bottles, 8 nip bottles, 2 bottles Smirnoff Vodka.

Wednesday Feb 24 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.4 weight:145.5lbs

44heeldrops,30deadlifts,20situps,30/20hamcurls
2 PM

paved running 1:01:04 intensity: (16:00 @0) + (8:18 @1) + (18:05 @2) + (18:41 @3) 4.2 mi (14:32 / mi) +71m 13:49 / mi
ahr:96 max:119 shoes: Asics

with Judy....50F.

Tuesday Feb 23 #

8 AM

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

60heeldrops

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

3 PM

paved running 1:09:23 intensity: (3:09 @0) + (26:00 @1) + (12:26 @2) + (27:48 @3) 5.04 mi (13:46 / mi) +77m 13:08 / mi
ahr:103 max:131 shoes: Asics

with Judy and then around a few blocks. Did a couple of pickups, legs were not great about that.

Monday Feb 22 #

9 AM

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

60heeldrops,35situps,25pushups,30/30single/double hamcurls
11 AM

paved running 1:01:07 intensity: (11:52 @0) + (22:47 @1) + (18:46 @2) + (7:42 @3) 4.22 mi (14:29 / mi) +79m 13:41 / mi
ahr:95 max:115 shoes: Asics

with Judy

Sunday Feb 21 #

Note

with Judy at GBF.
2 PM

nordic skiing (Classic) 44:04 intensity: (27 @0) + (2:16 @1) + (4:11 @2) + (37:10 @3) 4.02 mi (10:58 / mi) +50m 10:33 / mi
ahr:117 max:137 shoes: Atomic RC8 3D waxless

Waxless were working good today at 32F
3 PM

nordic skiing (Skate) 38:29 intensity: (1:54 @1) + (1:49 @2) + (34:46 @3) 4.64 mi (8:18 / mi) +71m 7:55 / mi
ahr:121 max:136 shoes: Atomic RS-8

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