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Training Log Archive: coach

In the 7 days ending Jan 15, 2022:

activity # timemileskm+m
  paved running8 9:18:08 42.79(13:03) 68.86(8:06) 10523
  rowing machine3 30:00 4.21(7:07) 6.78(4:25)
  Exercises1 14:00
  Total11 10:02:08 47.0 75.64 10523
  [1-5]11 9:20:21
averages - sleep:7.2 rhr:43 weight:151lbs

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Saturday Jan 15, 2022 #

Event: GAOC Georgia Navigator Cup Forest 2-Day: FDR SP
 
3 PM

paved running 1:02:29 intensity: (7:38 @0) + (25 @1) + (1:19 @2) + (40:35 @3) + (1:02 @4) + (11:30 @5) 5.03 mi (12:25 / mi) +34m 12:10 / mi
ahr:122 max:164 shoes: Asics Nimbus

15F and sunny. Loops around Stoney Lea, no wind there....met a guy who we had seen running and he did the last loop with me then up to the can pile for 3 more White Claw cans. Good to get to know Bill.

Friday Jan 14, 2022 #

Event: GAOC Georgia Navigator Cup Sprint: University of West Georgia
 
8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.4

20deadlifts,34hamcurls,2m./1legstand
11 AM

paved running 1:24:34 intensity: (24 @0) + (6:18 @1) + (36:14 @2) + (41:38 @3) 6.43 mi (13:09 / mi) +243m 11:46 / mi
ahr:108 max:127 shoes: Asics Nimbus

with Judy then 3 White Claws and 1 Gatorade.

Thursday Jan 13, 2022 #

9 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)

24situps,20pushups,40heeldrops
11 AM

paved running 1:19:51 intensity: (48 @0) + (11:47 @1) + (31:40 @2) + (35:36 @3) 6.02 mi (13:16 / mi) +5136m 3:38 / mi
ahr:106 max:123 rhr:43 shoes: Asics Nimbus

with Judy (1 beer bottle to a recycling container) then to the can dump for 3 White Claw cans

Wednesday Jan 12, 2022 #

11 AM

paved running 1:27:43 intensity: (8:04 @0) + (3:48 @1) + (32:55 @2) + (42:56 @3) 6.44 mi (13:37 / mi) +84m 13:05 / mi
ahr:105 max:128 shoes: Asics Nimbus

with Judy, town hall and PO, then 1 Bud Lite and 2 White Claw cans

Tuesday Jan 11, 2022 #

2 PM

paved running 1:08:11 intensity: (14:38 @0) + (2:32 @1) + (10:21 @2) + (29:58 @3) + (2:07 @4) + (8:35 @5) 5.01 mi (13:37 / mi) +4807m 3:25 / mi
ahr:110 max:160 rhr:43 slept:7.0 weight:151lbs shoes: Asics Nimbus

Lots of layers for 18F, and sunny.
1 Bud Lite, 2 White claw.

Monday Jan 10, 2022 #

10 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)

Exercises 14:00 [1]
weight:151lbs

30situps,22pushups, PT
1 PM

paved running 1:29:19 intensity: (37 @0) + (37:05 @1) + (19:21 @2) + (31:00 @3) + (1:01 @4) + (15 @5) 7.03 mi (12:42 / mi) +100m 12:10 / mi
ahr:105 max:154 shoes: Asics Nimbus

with Judy, 3 beer cans

Sunday Jan 9, 2022 #

11 AM

paved running 47:21 intensity: (9:23 @0) + (28 @1) + (3:08 @2) + (34:22 @3) 4.05 mi (11:41 / mi) +81m 11:00 / mi
ahr:106 max:130 shoes: Asics Nimbus

with Samantha
2 PM

paved running 38:40 intensity: (15 @0) + (15:58 @1) + (17:57 @2) + (4:30 @3) 2.78 mi (13:55 / mi) +38m 13:21 / mi
ahr:101 max:113 shoes: Asics Nimbus

with Judy, 1 cup lid,1 bottle

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