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Training Log Archive: coach

In the 7 days ending Mar 20:

activity # timemileskm+m
  paved running6 7:19:49 33.88(12:59) 54.52(8:04) 484
  rowing machine5 50:00 6.98(7:10) 11.24(4:27)
  trail running1 31:14 2.59(12:04) 4.17(7:30)
  Exercises1 14:00
  Total11 8:55:03 43.45 69.93 484
  [1-5]11 8:19:01
averages - sleep:7.8 weight:144.3lbs

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Saturday Mar 20 #

3 PM

paved running 1:08:59 intensity: (5:21 @0) + (15:24 @1) + (19:09 @2) + (25:40 @3) + (2:41 @4) + (44 @5) 5.26 mi (13:07 / mi) +87m 12:28 / mi
ahr:106 max:146 shoes: Asics

with Judy then a coupe of pick ups.

Friday Mar 19 #

Note

I liked this quote :
>As my fellow swedish Nordic ski Olympic Gold medalist said: ”Worst possible weather today. Perfect! Could be race day conditions. Let’s spend some extra time out there.”

(Fellow in nationality that is, nothing else….) <

from Jake on Complemetary Training
8 AM

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.0 weight:143.5lbs

30situps,30pushups
11 AM

paved running 1:27:51 intensity: (6:43 @0) + (14:14 @1) + (29:10 @2) + (37:44 @3) 6.72 mi (13:04 / mi) +79m 12:37 / mi
ahr:105 max:127 shoes: Asics

A couple of miles around the blocks waiting for Judy on her Zoom consultation, then the usual with her. 1 Vita water bottle...

Thursday Mar 18 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.5 weight:144lbs

25situps,20lifts,50heeldrops,2m./1legstand
1 PM

paved running 18:49 [3] 1.62 mi (11:37 / mi)
shoes: Asics

trail running 31:14 [3] 2.59 mi (12:04 / mi)
shoes: Asics

paved running 22:13 [3] 1.97 mi (11:17 / mi)
shoes: Asics

Wednesday Mar 17 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.7 weight:144lbs

Exercises (ballista) 14:00 [2]

1 PM

paved running 1:18:39 intensity: (6:10 @0) + (16:16 @1) + (26:52 @2) + (29:21 @3) 6.01 mi (13:05 / mi) +119m 12:20 / mi
ahr:103 max:126 shoes: Asics

To the PO and Town Hall, then with Judy....2 flat beer cans, 2 nips.

Tuesday Mar 16 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.4 weight:145lbs

30situps,2pushups,30/30heedldrops,30/30hamcurls
3 PM

paved running 1:23:10 intensity: (4:51 @0) + (37:43 @1) + (19:35 @2) + (21:01 @3) 6.3 mi (13:12 / mi) +109m 12:32 / mi
ahr:101 max:137 shoes: Asics

a warmup around the block, then with Judy, and finally a lap around Stoney Lea. 2 water, 1 nip bottles

Monday Mar 15 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.5 weight:145lbs

33situps,25lifts,70heeldrops
3 PM

paved running 1:20:08 intensity: (12:57 @0) + (28:25 @1) + (14:29 @2) + (24:17 @3) 6.0 mi (13:21 / mi) +90m 12:46 / mi
ahr:99 max:127 shoes: Asics

with Judy, then 2 more miles, 4nips,1 water, 2 flat beer.

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