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Training Log Archive: coach

In the 8 days ending Aug 16, 2018:

activity # timemileskm+m
  Road bike7 10:25:16 124.84(5:01) 200.91(3:07) 2769
  paved running4 3:30:37 15.18(13:52) 24.43(8:37) 343
  rowing machine3 30:00 4.08(7:21) 6.57(4:34)
  Total14 14:25:53 144.1(6:01) 231.91(3:44) 3112
  [1-5]14 12:52:38
averages - sleep:7.8 rhr:42 weight:146lbs

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Wednesday Aug 15, 2018 #

8 AM

rowing machine 10:00 [3] 2.12 km (4:43 / km)
rhr:42 slept:8.0 weight:144.5lbs

30situps,18pushups,43hamballs,50heeldrops,1m/1legstand
10 AM

Road bike 1:56:45 intensity: (14:28 @0) + (41:12 @1) + (23:37 @2) + (37:28 @3) 26.64 mi (4:23 / mi) +512m 4:08 / mi
ahr:99 max:130 shoes: Trek 720

One of the standard routes through South Natick and Dover, did 2 times Pegan Hill, may have been a bit too much.
3 PM

paved running 59:33 intensity: (1:33 @0) + (19:06 @1) + (24:34 @2) + (14:20 @3) 4.13 mi (14:25 / mi) +109m 13:20 / mi
ahr:101 max:114 shoes: Asics 1000-5

with Judy.
Really tired afterwards. Hopefully will recover stronger by Saturday morning.

Tuesday Aug 14, 2018 #

8 AM

rowing machine 10:00 [3] 2.19 km (4:34 / km)
slept:8.5 weight:146lbs

30situps,18pushups,40hamballs,60heeldrops,2m/1legstand
9 AM

Road bike warm up/down 21:20 intensity: (3:29 @0) + (5:28 @1) + (6:06 @2) + (6:17 @3) 4.71 mi (4:32 / mi) +64m 4:21 / mi
ahr:99 max:128 shoes: Austro-Daimler Vent Noir

Apparently, 8-14 is not a good day for me.
Halfway to the Blue HIlls, felt something flapping on my hand, the handlebar tape was unwinding. Huh? the handlebar plug was gone. How do you lose a handlebar plug, it's been in there at least 5 years...must have just fallen out, but I don't want to go back and look for it, maybe I'll see it on the way home. Found a stone which wedged in and held the tape...onward!

Road bike hills 1:14:18 intensity: (12 @0) + (12:30 @1) + (4:11 @2) + (19:58 @3) + (14:54 @4) + (22:33 @5) 9.91 mi (7:30 / mi) +890m 5:52 / mi
ahr:128 max:154 shoes: Austro-Daimler Vent Noir

Was going pretty well, the first climb was pretty quick, fresh? maybe the VentNoir is a bit quicker?
Fluid break after 3, on 4, a bbumping on the rear tire, yep, flat. really, how does that happen on this road. Change it, noting I have a spare tube, but no patches...pretty sweaty sitting there. Is there something wrong? Just go home,? No excuses, finish this one. Was going for at least 5, so again, and since I got so much rest, another..6. On the way down, that bumping again. NO really. Out of luck now. Walk home I guess. Maybe run home, in bike shoes, that could be bad, come back with car. Ah well these wheels came on the bike, in 1979, probably could use new ones anyway (riding home on the rim, good chance it will be toast).
C • hill workout 2
12 PM

Road bike warm up/down 1:06:58 intensity: (20:03 @0) + (40:14 @1) + (3:07 @2) + (3:34 @3) 4.62 mi (14:30 / mi) +142m 13:14 / mi
ahr:86 max:120 shoes: Austro-Daimler Vent Noir

Figured a slow ride would get me home faster than running, so road in the grass verge as much as possible. And what do I notice, the front tire is getting soft. Truly this can't be, just put that tire on! It's a slow leak so Ipump it up and continue. Stopping a few more times to pump it up again.
Not much exercise but pretty tired by the time I got home.
3 PM

paved running 37:58 intensity: (15 @0) + (2:45 @1) + (9:56 @2) + (25:02 @3) 2.8 mi (13:34 / mi) +60m 12:43 / mi
ahr:109 max:127 shoes: Asics 1000-5

with Judy

Monday Aug 13, 2018 #

8 AM

Road bike 1:38:52 intensity: (14:50 @0) + (28:49 @1) + (20:01 @2) + (30:36 @3) + (2:08 @4) + (2:28 @5) 22.34 mi (4:26 / mi) +352m 4:13 / mi
ahr:102 max:188 slept:8.4 weight:146lbs shoes: Ross Signature 290S

Out early. Places I used to ride long ago, route t owork in Waltham, Mitchell School (where Sam worked), and some exploring back streets. Stopped at Newton garden, weeds are 5 feet tall, going to take some work.
10 AM

Road bike 1:20:53 intensity: (11:17 @0) + (37:25 @1) + (15:41 @2) + (16:01 @3) + (29 @4) 17.73 mi (4:34 / mi) +312m 4:20 / mi
ahr:95 max:142 shoes: Austro-Daimler Vent Noir

with Judy, misty

Sunday Aug 12, 2018 #

11 AM

paved running 56:23 intensity: (1:15 @0) + (38:44 @1) + (8:57 @2) + (7:27 @3) 4.06 mi (13:53 / mi) +81m 13:05 / mi
ahr:96 max:133 shoes: Asics GT-1000

Saturday Aug 11, 2018 #

2 PM

paved running 56:43 intensity: (29:04 @1) + (21:09 @2) + (6:30 @3) 4.19 mi (13:32 / mi) +93m 12:40 / mi
ahr:98 max:118

Friday Aug 10, 2018 #

Event: Bavarian Orienteering Tour 2018
 
9 AM

Road bike 1:14:43 intensity: (18:40 @0) + (41:04 @1) + (12:28 @2) + (2:31 @3) 16.71 mi (4:28 / mi) +204m 4:18 / mi
ahr:89 max:114 shoes: Trek 720

with Judy

Thursday Aug 9, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:6.5 weight:147.5lbs

18pushups,28situps,60heeldrops,38hamballs
11 AM

Road bike 1:31:27 intensity: (7:13 @0) + (28:43 @1) + (16:27 @2) + (36:05 @3) + (1:04 @4) + (1:55 @5) 22.18 mi (4:07 / mi) +293m 3:58 / mi
ahr:106 max:193 shoes: Trek 720

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