Running4:25 0.36 mi (12:17 / mi) +14m10:58 / mi ahr:120 max:130 weight:178lbs
Jogging over to the field east of Holt to set out today's workout loop.
Running7:05 0.62 mi (11:25 / mi) ahr:133 max:161
Setting out the workout loop, working backwards from the finish. Full loop was 1000m with cones also set for the 900m and 800m interval starts and then cones every 300m. We finished with 2x600,400,200 and because of the high winds, I had the 600 and 400s use the 1000 loop, then let the kids do the 200s with the wind from the 800 start to the 1000 start.
Coaching42:46 0.74 mi (57:47 / mi) ahr:99 max:158
Moving around during the workout. I had a sheet that told me at what elapsed time each group should start each interval. It got kind of crazy but it prevented the kids from extending the recovery periods too far.
Running13:03 0.65 mi (20:05 / mi) ahr:126 max:147
Picking up the cones, then heading to the steep hill by the pier where Coach Klehr was letting the varsity kids extend the workout.
Coaching43:26 1.88 mi (23:06 / mi) ahr:98 max:141 weight:179lbs
Moving around during the girls race at the new course at Shadow Pines. Unfortunately, Sierra took a left at the mile mark the second time past, when she was supposed to go straight and led the whole race the wrong way. Fortunately the order of the race stayed the same until they got back on the course with 1/2 mile to go. It looks like they ran an extra 1:15 or so. They beat both Victor and Hilton by about 20-40 thanks to the 1-2-6-8-10 finish.
Coaching33:11 1.64 mi (20:14 / mi) +5m20:03 / mi ahr:96 max:133
Moving around during the boys race. Victor was supposed to thrash us, but they went out easy and let Jon lead, and Joey stayed close to those top 3. Our 3-5 were with theirs as well. But their top 4 picked it up the last 1000m to get the win. At least we were more of a challenge than they expected.
Biking34:56  9.54 mi (3:40 / mi) ahr:127 max:141 weight:180lbs
P=174, C=63 First time on the Expresso in over two months. Fell behind my ghost from last December by 20+ seconds before chipping away at the lead and edging him out. Used the 175 pacer which was tougher than it should have been.
Biking3:26  1.0 mi (3:26 / mi) ahr:121 max:131
Biking3:29  1.02 mi (3:25 / mi) ahr:117 max:128