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Training Log Archive: coach

In the 7 days ending Apr 15, 2021:

activity # timemileskm+m
  Road bike5 6:33:51 91.94(4:17) 147.97(2:40) 1333
  rowing machine7 1:15:45 10.05(7:32) 16.17(4:41)
  Exercises3 26:00
  Total12 8:15:36 101.99 164.14 1333
  [1-5]12 8:05:29
averages - sleep:6.5 weight:144.8lbs

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FrSaSuMoTuWeTh

Thursday Apr 15, 2021 #

8 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)
weight:145lbs

40heeldrops

Exercises (ballista level 1) 14:00 [3]
(injured)

Backed down to level 1.. right leg is just weak...
1 PM

Road bike 59:59 [3] 13.4 mi (4:29 / mi) +149m 4:20 / mi

C • slacker 4

Note

Walked to the Post Office, so about 1300 meters. Legs were feeling a bit tired on the way home.

Wednesday Apr 14, 2021 #

1 AM

Note

Awake at 1am, 3 ibuprofen, again 3 more at 4:30am,, awake again at 5:30, heat pad until 7am, maybe nodded off in there.. after that I think the it was a bit better, I could almost walk, and even walked down the street and back, about 200 meters!
9 AM

rowing machine 10:00 [2] 2.23 km (4:29 / km)
slept:7.0 (injured)

40heeldrops,25pushups

Exercises 8:00 [1]

Linder routine
1 PM

Road bike 1:18:28 intensity: (5:02 @0) + (11:59 @1) + (17:11 @2) + (44:16 @3) 18.63 mi (4:13 / mi) +260m 4:02 / mi
ahr:106 max:128 shoes: Austro-Daimler Vent Noir

Cloudless sun, worked some hill a bit.....rt quad a bit sore afterwards.

Tuesday Apr 13, 2021 #

Note
slept:6.0

A bad night overall.. Ok until about 4am, then the leg just started aching more and more, no position comfortable.. Had the heating pad, but laying on it was uncomfortable.. got the real hot bag at breakfast, that helped to warm it up, but felt weak on the erg. After the bike, which is totally pain free, planted some bulbs, which is also easy as I just sit on the ground.
9 AM

rowing machine 10:00 [3] 2.0 km (5:00 / km)
(injured)

40heeldrops.. taking real slow this morning.
2 PM

Road bike 1:31:57 intensity: (20:57 @1) + (38:53 @2) + (32:07 @3) 20.42 mi (4:30 / mi) +230m 4:21 / mi
ahr:102 max:126 shoes: Austro-Daimler Vent Noir

Sunny, taking it easy

Monday Apr 12, 2021 #

9 AM

rowing machine 10:00 [3] 2.07 km (4:50 / km)
(injured)

Warmed up the quad and hip with the heat pad, then set the erg on its easiest setting. Rate was over 31, but didn't go as fast as usual.

Exercises 4:00 [3]

40 heeldrops, 14 lifts

Sunday Apr 11, 2021 #

rowing machine 2:17 [2] 0.44 km (5:11 / km)

Got the muscle pull in the rt. quad, same as on the bike, tried a bit more , but realized it wasn't going to happen....
9 AM

Note
(injured)

After the ride yesterday, and through the evening, and then for the first time in over a week, a pain free night.... but the pains have come back this morning worse than over the last week....... a heating bag is the best solution. After 10 to 20 minutes the muscles relax and I am near normal for activety (went out and moved some pile of leaves to the compost ).

Saturday Apr 10, 2021 #

Event: GA O-Fest Classics :: Don Carter State Park
 

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:143.5lbs (injured)

12 PM

Road bike 1:22:50 intensity: (3:18 @0) + (16:20 @1) + (10:57 @2) + (52:15 @3) 19.92 mi (4:09 / mi) +367m 3:56 / mi
ahr:107 max:130 shoes: Austro-Daimler Vent Noir

Another lovely day, but , alas, a bit too much for right quad..a twinge at 12 miles went to soreness with 2 miles to go....time for a day off probably.

Friday Apr 9, 2021 #

rowing machine 23:28 [3] 5.0 km (4:42 / km)
weight:146lbs (injured)

30heeldrops,20pushups,20situps,,1m./legstand.....right leg is really unhappy with this.
2 PM

Road bike 1:20:37 intensity: (1:47 @0) + (9:45 @1) + (10:15 @2) + (58:50 @3) 19.57 mi (4:07 / mi) +327m 3:55 / mi
ahr:112 max:133 shoes: Austro-Daimler Vent Noir

70F, low humidity,, sunny....nice.

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