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Training Log: coach

In the last 7 days:

activity # timemileskm+m
  paved running6 5:01:29 27.53(10:57) 44.31(6:48) 398
  rowing machine5 50:00 5.69 9.15
  trail running1 24:36 2.27(10:50) 3.65(6:44) 41
  Exercises1 15:00
  Total12 6:31:05 35.49 57.11 439
  [1-5]12 6:20:58
averages - sleep:7.8 rhr:39 weight:139.9lbs
«
1:17
0:00
ThFrSaSuMoTuWe

Wednesday Mar 29 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:139.5lbs

35jacknifes,20lifts,60heeldrops,2m/quad

Tuesday Mar 28 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:8.8 weight:140lbs

30abs,45heeldrops,25pushups,2m/quad
12 PM

paved running 1:04:04 intensity: (12:37 @1) + (36:26 @2) + (13:43 @3) + (1:18 @4) 6.03 mi (10:37 / mi) +95m 10:08 / mi
ahr:120 max:152 shoes: Asics GT-1000

13x Erins Way, with Alicante

Monday Mar 27 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:141lbs

5 PM

paved running 20:32 [1] 1.72 mi (11:56 / mi) +19m 11:33 / mi
shoes: Asics GT-1000

PO and grocery run.

Sunday Mar 26 #

11 AM

paved running 23:01 intensity: (10:00 @0) + (1:11 @1) + (11:43 @2) + (7 @3) 2.22 mi (10:23 / mi) +72m 9:26 / mi
ahr:117 max:133 shoes: Altra Instinct 1.5

trail running 24:36 intensity: (2:45 @1) + (21:51 @2) 2.27 mi (10:50 / mi) +41m 10:16 / mi
ahr:117 max:129 shoes: Altra Instinct 1.5

More snow than I anticipated on the trail, and lots of kids and dogs.

paved running 14:30 intensity: (7 @0) + (5:08 @1) + (9:15 @2) 1.39 mi (10:27 / mi) +1m 10:25 / mi
ahr:111 max:121 shoes: Altra Instinct 1.5

5 PM

Exercises (Ballista routine) 15:00 [1]

Saturday Mar 25 #

11 AM

paved running 1:05:23 [1] 4.51 mi (14:31 / mi) +53m 14:00 / mi
shoes: Altra Instinct 1.5

with Jude

Friday Mar 24 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:6.0 weight:139lbs

40jacknifes,2m/quad,20lifts,50heeldrops
3 PM

paved running 54:00 intensity: (24:58 @1) + (23:29 @2) + (3:24 @3) + (2:09 @4) 5.16 mi (10:28 / mi) +60m 10:06 / mi
ahr:116 max:160 shoes: Altra Instinct 1.5

Thursday Mar 23 #

rowing machine 10:00 [3]
slept:8.5 weight:140lbs

30abs,20/20hanballs,2m/quad,40heeldrops
3 PM

paved running tempo 59:59 intensity: (3:36 @1) + (23:22 @2) + (28:23 @3) + (4:38 @4) 6.52 mi (9:12 / mi) +98m 8:48 / mi
ahr:132 max:161 shoes: Asics GT-1000

4x Stonea Lea at T pace after a good warmup with JWOC 2000...

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