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Training Log Archive: coach

In the 7 days ending Jan 23, 2012:

activity # timemileskm+m
  nordic skiing3 2:45:05 15.81(10:27) 25.44(6:29) 49
  paved running2 1:37:56 9.47(10:20) 15.24(6:26) 8
  Nordic Ski-O1 1:05:48 5.6(11:45) 9.02(7:18) 4
  rowing machine4 37:42 5.87(6:25) 9.44(4:00)
  Total10 6:06:31 36.75(9:58) 59.15(6:12) 61
  [1-5]10 6:02:39
averages - sleep:7.9 rhr:44 weight:148.4lbs

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Monday Jan 23, 2012 #

9 AM

rowing machine (30abs,planks,15lifts,40/2) 10:00 [2] 2.22 km (4:30 / km)
rhr:43 slept:8.0 weight:150lbs

12 PM

nordic skiing (classic) 1:20:55 intensity: (53:54 @1) + (27:01 @2) 6.25 mi (12:56 / mi) +42m 12:40 / mi
ahr:106 max:125 shoes: Fisher Sport crown (NWax)

Sunday Jan 22, 2012 #

Event: Weston Ski-O
 
2 PM

Nordic Ski-O race 1:05:48 intensity: (1:36 @0) + (12:00 @1) + (18:00 @2) + (33:03 @3) + (1:09 @4) 5.6 mi (11:45 / mi) +4m 11:43 / mi
ahr:118 max:148 slept:7.0 weight:150lbs shoes: Atomic RS8

Friday Jan 20, 2012 #

8 AM

rowing machine (30abs,60toes,planks) 8:58 [2] 2.0 mi (4:29 / mi)
slept:7.5

1 PM

nordic skiing (skate) 28:59 intensity: (1:59 @0) + (3:29 @1) + (13:28 @2) + (10:03 @3) 2.95 mi (9:49 / mi) +4m 9:47 / mi
ahr:121 max:141 shoes: Atomic RS8

Weston
4 PM

paved running 34:39 intensity: (17:05 @1) + (17:34 @2) 2.97 mi (11:40 / mi) +8m 11:34 / mi
ahr:111 max:128

Jog to PO and Whole Foods.

Thursday Jan 19, 2012 #

8 AM

rowing machine 9:16 [1] 2.0 km (4:38 / km)
rhr:46 slept:8.0 weight:147lbs

Wednesday Jan 18, 2012 #

11 AM

nordic skiing (skate) 55:11 intensity: (17 @0) + (2:41 @1) + (6:49 @2) + (44:52 @3) + (32 @4) 6.61 mi (8:21 / mi) +3m 8:21 / mi
ahr:131 max:148 rhr:42 slept:9.0 weight:147lbs shoes: Atomic RS8

FIrst outing on skis this year, trying to get some use out of my Season's Pass to Weston Ski Track.
Goal was to ski as far as I ran yesterday, one would hope in a lot less time.
Clumsy for awhile, then shins were hurting, all typical stuff. Everyone seemed to be passing me, including Alex doing some easy cool down.
Had to stop a few times to adjust the pole straps and retrieve my Pass which had slid off my arm.
Snow was OK, I had waxed with some warm (27-37F) wax.
C • Season Pass 2

Tuesday Jan 17, 2012 #

9 AM

rowing machine 9:28 [1] 2.0 km (4:44 / km)
weight:148lbs

Too much good food at the WCOC party..............
3 PM

paved running 1:03:17 [3] 6.5 mi (9:44 / mi)
shoes: Asics 1150

Rain and a dead watch kept me from running at Wompatuck earlier in the day. No rain here, and using an old watch. Westfield and Meadowbrook.

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