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Training Log Archive: coach

In the 7 days ending Mar 13:

activity # timemileskm+m
  paved running8 8:44:00 39.84(13:09) 64.12(8:10) 890
  rowing machine5 50:00 7.05(7:06) 11.34(4:25)
  Exercises1 14:00
  Total13 9:48:00 46.89 75.46 890
  [1-5]13 9:22:12
averages - sleep:7.9 weight:144.5lbs

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Saturday Mar 13 #

4 PM

paved running 49:23 intensity: (3:04 @0) + (19:04 @1) + (15:15 @2) + (12:00 @3) 3.42 mi (14:26 / mi) +73m 13:32 / mi
ahr:100 max:118

Friday Mar 12 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.4 weight:143.5lbs

22situps,20pushups,20/30heeldrops
3 PM

paved running 1:00:33 intensity: (3:03 @0) + (43:34 @1) + (12:18 @2) + (1:38 @3) 4.17 mi (14:31 / mi) +75m 13:45 / mi
ahr:95 max:114 shoes: Asics

with Judy....2flattened "King of Beers" 1 soda bottle.
Butt muscles sore.

Thursday Mar 11 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:144lbs

50heeldrops,25pushups,30situps
3 PM

paved running 51:53 intensity: (14 @0) + (2:13 @1) + (5:06 @2) + (32:28 @3) + (8:37 @4) + (3:15 @5) 4.45 mi (11:40 / mi) +224m 10:05 / mi
ahr:124 max:149 shoes: Altra Solstice

Ove to Erin's Way for some hill repeats, sharing it with 2 skateboarders, then a lap around Stoney Lea. T shirt and shorts...70F,

paved running 48:36 intensity: (5 @0) + (17:41 @1) + (18:27 @2) + (12:23 @3) 3.42 mi (14:13 / mi) +85m 13:11 / mi
ahr:102 max:117 shoes: Asics

then out with Judy...2 water, 3 nip, 1 whisky, 1 MacDsupercup..bottles.

Wednesday Mar 10 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.5 weight:144.5lbs

50heeldrops

Exercises (ballista level 2) 14:00 [3]

11 AM

paved running 26:27 intensity: (20 @0) + (1:34 @1) + (3:27 @2) + (21:06 @3) 2.42 mi (10:56 / mi) +49m 10:17 / mi
ahr:114 max:131 shoes: Altra Solstice

To the water company....2 Bud lite, 1 Red Bull, 4 water, 3 nip bottles.
3 PM

paved running 51:16 intensity: (30 @0) + (20:33 @1) + (22:44 @2) + (7:29 @3) 3.62 mi (14:10 / mi) +74m 13:19 / mi
ahr:100 max:114 shoes: Asics

with Judy..1 water bottle

Tuesday Mar 9 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.5 weight:145.5lbs

30situps,25overheadlifts,30/30heeldrops,2m/1legstand
3 PM

paved running 1:19:23 intensity: (14 @0) + (12:51 @1) + (25:01 @2) + (41:17 @3) 6.15 mi (12:55 / mi) +109m 12:14 / mi
ahr:108 max:130 shoes: Asics

with Judy

Monday Mar 8 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:9.0 weight:145lbs

33situps,25pushups,70heeldrops,35/35 single/double hamcurls
1 PM

paved running 1:29:06 intensity: (5:42 @0) + (15:13 @1) + (31:13 @2) + (30:21 @3) + (5:36 @4) + (1:01 @5) 7.09 mi (12:34 / mi) +126m 11:55 / mi
ahr:101 max:147 shoes: Asics

with Judy, and some more miles, 1 lap at T pace....1 whole beer can, 1 nip bottle.

Sunday Mar 7 #

3 PM

paved running 1:07:23 intensity: (12:36 @0) + (4:56 @1) + (24:12 @2) + (25:39 @3) 5.1 mi (13:13 / mi) +75m 12:38 / mi
ahr:100 max:128 shoes: Asics

with Judy, to and around GCC....13nips,1whisky,1water bottles, the rewards of a new route...

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