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Training Log Archive: coach

In the 1 days ending Oct 12, 2011:

activity # timemileskm+m
  paved running1 40:44 3.03(13:25) 4.88(8:20) 48
  track running1 32:40 4.19(7:48) 6.75(4:51)
  rowing machine1 13:00
  Total2 1:26:24 7.23 11.63 48
  [1-5]2 1:25:56
averages - sleep:7 rhr:38 weight:141lbs

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Wednesday Oct 12, 2011 #

8 AM

rowing machine 13:00 [1]
rhr:38 slept:7.0 weight:141lbs

5 PM

paved running warm up/down 20:12 intensity: (27 @0) + (14 @1) + (8:44 @2) + (10:47 @3) 1.3 mi (15:30 / mi) +29m 14:30 / mi
ahr:110 max:126 shoes: Asics 1150

track running tempo 3:56 intensity: (10 @1) + (6 @2) + (13 @3) + (1:11 @4) + (2:16 @5) 0.52 mi (7:36 / mi)
ahr:137 max:147 shoes: Asics 1150

track running tempo 3:58 intensity: (20 @3) + (1:04 @4) + (2:34 @5) 0.52 mi (7:35 / mi)
ahr:143 max:150 shoes: Asics 1150

track running tempo 4:05 intensity: (22 @3) + (57 @4) + (2:46 @5) 0.53 mi (7:42 / mi)
ahr:143 max:149 shoes: Asics 1150

track running tempo 4:08 intensity: (19 @3) + (1:04 @4) + (2:45 @5) 0.52 mi (7:58 / mi)
ahr:142 max:147 shoes: Asics 1150

track running tempo 4:16 intensity: (30 @3) + (1:02 @4) + (2:44 @5) 0.52 mi (8:14 / mi)
ahr:141 max:147 shoes: Asics 1150

track running tempo 4:04 intensity: (1 @0) + (8 @2) + (11 @3) + (1:05 @4) + (2:39 @5) 0.53 mi (7:43 / mi)
ahr:141 max:147 shoes: Asics 1150

track running tempo 4:02 intensity: (21 @3) + (2:00 @4) + (1:41 @5) 0.52 mi (7:46 / mi)
ahr:141 max:148 shoes: Asics 1150

track running tempo 4:11 intensity: (5 @2) + (29 @3) + (55 @4) + (2:42 @5) 0.54 mi (7:46 / mi)
ahr:141 max:148 shoes: Asics 1150

paved running warm up/down 20:32 intensity: (19 @1) + (15:01 @2) + (5:12 @3) 1.73 mi (11:51 / mi) +19m 11:28 / mi
ahr:109 max:120 shoes: Asics 1150

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