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Training Log Archive: coach

In the 7 days ending Feb 25, 2013:

activity # timemileskm+m
  paved running5 5:19:50 29.31(10:55) 47.16(6:47) 572
  nordic skiing1 1:59:09 12.08(9:52) 19.45(6:08) 264
  rowing machine5 50:00 7.13(7:01) 11.47(4:22)
  Total11 8:08:59 48.52(10:05) 78.08(6:16) 836
  [1-5]10 7:07:34
averages - sleep:8 rhr:40 weight:144lbs

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Monday Feb 25, 2013 #

8 AM

rowing machine (25hball, 45 toes) 10:00 [3] 2.34 km (4:16 / km)
slept:8.0 weight:144lbs

1 PM

nordic skiing long 1:59:09 intensity: (14:01 @1) + (1:37:34 @2) + (7:34 @3) 12.08 mi (9:52 / mi) +264m 9:14 / mi
ahr:118 max:135 shoes: Atomic RS-8

Sunday Feb 24, 2013 #

Event: Bear Notch Ski -O
 
3 PM

paved running 55:58 intensity: (5:51 @0) + (25:27 @1) + (9:21 @2) + (10:25 @3) + (4:54 @4) 4.09 mi (13:41 / mi) +83m 12:52 / mi
ahr:115 max:161 shoes: Asics 1140

With Jude

Saturday Feb 23, 2013 #

Event: American Birkebeiner
 
11 AM

paved running 54:57 [0] 4.13 mi (13:18 / mi) +74m 12:36 / mi
shoes: Asics 1140

With Jude

Friday Feb 22, 2013 #

8 AM

rowing machine (30abs,) 10:00 [3] 2.32 km (4:19 / km)
rhr:40 slept:8.0 weight:143lbs

2 PM

paved running warm up/down 11:11 intensity: (37 @0) + (1:00 @1) + (1:29 @2) + (2:57 @3) + (5:08 @4) 1.08 mi (10:23 / mi) +11m 10:04 / mi
ahr:135 max:157

paved running hills 35:52 intensity: (8:51 @1) + (13:12 @2) + (9:54 @3) + (3:55 @4) 3.44 mi (10:26 / mi) +149m 9:11 / mi
ahr:121 max:151

paved running warm up/down 12:53 intensity: (5:19 @1) + (7:34 @2) 1.22 mi (10:32 / mi) +8m 10:20 / mi
ahr:110 max:119

Thursday Feb 21, 2013 #

8 AM

rowing machine (30Rtwist,bplk,23hball) 10:00 [1] 2.23 km (4:29 / km)
weight:145lbs

2 PM

paved running long (30toes) 1:28:33 intensity: (5:40 @1) + (1:08:32 @2) + (3:15 @3) + (3:24 @4) + (7:42 @5) 9.11 mi (9:43 / mi) +156m 9:14 / mi
ahr:123 max:177 shoes: Asics 1150

Wednesday Feb 20, 2013 #

rowing machine 10:00 [2] 2.26 km (4:25 / km)

Tuesday Feb 19, 2013 #

8 AM

rowing machine (30abs,20hbl,45toes,18lft) 10:00 [3] 2.32 km (4:19 / km)

1 PM

paved running (30toes) 1:00:26 intensity: (57 @1) + (38:30 @2) + (13:45 @3) + (7:08 @4) + (6 @5) 6.24 mi (9:41 / mi) +91m 9:16 / mi
ahr:127 max:167 shoes: Asics 1140

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