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Training Log Archive: coach

In the 7 days ending Oct 17, 2011:

activity # timemileskm+m
  trail running2 3:19:04 16.92(11:46) 27.23(7:19) 923
  Road bike1 1:14:12 16.29(4:33) 26.22(2:50) 149
  rowing machine4 50:00
  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)
  Total8 6:36:40 40.44 65.08 1120
  [1-5]7 5:22:00
averages - sleep:7.8 rhr:39 weight:140lbs

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Monday Oct 17, 2011 #

8 AM

rowing machine 14:00 [1]
rhr:39

Sunday Oct 16, 2011 #

Event: NEOC: Norwottuck
 
8 AM

trail running long 1:38:58 intensity: (1:02 @1) + (9:31 @2) + (58:00 @3) + (27:32 @4) + (2:53 @5) 8.58 mi (11:32 / mi) +361m 10:12 / mi
ahr:122 max:150 shoes: HiTech HP1 Multisport

With the Trail Animals. Took them to a few trails which were new to them.

Friday Oct 14, 2011 #

2 PM

trail running long 1:40:06 intensity: (6 @1) + (27 @2) + (23:40 @3) + (46:38 @4) + (29:15 @5) 8.34 mi (12:01 / mi) +562m 9:56 / mi
ahr:137 max:155 shoes: HiTech HP1 Multisport

With Rachael in the Blue Hills. Misty drippy when we started, moderate as we crested Big Blue, pouring as we got home and ran from the car to the porch.
Hit the big tops though, and the cloud ceiling was just over Buck Hill so we could see the harbor great, but it hid the planes passing overhead.
C • thanks :) 1

Thursday Oct 13, 2011 #

8 AM

rowing machine 13:00 [1]
rhr:38 slept:8.5 weight:139lbs

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

Tuesday Oct 11, 2011 #

8 AM

rowing machine 10:00 [1]
rhr:40

2 PM

Road bike 1:14:12 [0] 16.29 mi (4:33 / mi) +149m 4:26 / mi
shoes: Ross Signature 290S

Trader Joe's and Newton garden.

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