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Training Log Archive: coach

In the 7 days ending Jun 8, 2013:

activity # timemileskm+m
  paved running4 2:52:38 15.43(11:11) 24.83(6:57) 247
  trail running2 2:35:47 16.06(9:42) 25.85(6:02) 414
  rowing machine5 50:00 6.55(7:38) 10.54(4:45)
  Road bike1 43:35 10.97(3:58) 17.66(2:28) 78
  track running1 6:26 0.78(8:15) 1.25(5:08)
  Total11 7:08:26 49.79(8:36) 80.13(5:21) 739
  [1-5]11 7:03:10
averages - sleep:7.3 rhr:38 weight:142.5lbs

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Saturday Jun 8, 2013 #

Event: UNO Mendum's Pond
 
12 PM

paved running 51:09 intensity: (2:12 @0) + (29:32 @1) + (12:44 @2) + (43 @3) + (2:01 @4) + (3:57 @5) 4.06 mi (12:37 / mi) +71m 11:58 / mi
ahr:102 max:158 shoes: Asics 1140

Friday Jun 7, 2013 #

8 AM

rowing machine (30abs,20hamb,15/32toes) 10:00 [2] 2.14 km (4:40 / km)
rhr:40 slept:7.75 weight:140lbs

2 PM

paved running 24:37 intensity: (7:56 @1) + (2:24 @2) + (7:53 @3) + (3:47 @4) + (2:37 @5) 2.37 mi (10:24 / mi) +21m 10:07 / mi
ahr:140 max:195 shoes: Asics 1150

Run in the rain to PO.

Thursday Jun 6, 2013 #

Event: CSU Park-O #8: Fresh Pond
 
8 AM

rowing machine (bplank,45toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:37 slept:7.0 weight:143lbs

5 PM

paved running warm up/down 13:48 intensity: (13 @0) + (1:12 @1) + (8:43 @2) + (3:40 @3) 1.37 mi (10:06 / mi) +30m 9:27 / mi
ahr:106 max:119 shoes: Asics 1150

trail running tempo 41:01 intensity: (1:26 @2) + (36 @3) + (38:01 @4) + (58 @5) 5.2 mi (7:53 / mi) +77m 7:32 / mi
ahr:140 max:147 shoes: Asics 1150

paved running warm up/down 20:19 intensity: (55 @1) + (17:09 @2) + (2:10 @3) + (5 @4) 1.83 mi (11:08 / mi)
ahr:105 max:130 shoes: Asics 1150

Wednesday Jun 5, 2013 #

Note



IMG_1147
A beautiful evening at
THE SCOOPER BOWL
8 AM

rowing machine (30abs,15/50toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:40 slept:7.5

Tuesday Jun 4, 2013 #

rowing machine (bplank,30toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:37 slept:7.0 weight:144lbs

1 PM

paved running warm up/down 20:21 intensity: (4 @0) + (6 @1) + (9:38 @2) + (9:57 @3) + (36 @4) 1.95 mi (10:26 / mi) +43m 9:46 / mi
ahr:113 max:136 shoes: Asics 1150

track running intervals 6:26 intensity: (14 @1) + (7 @2) + (1:33 @3) + (1:56 @4) + (2:36 @5) 0.78 mi (8:15 / mi)
ahr:137 max:157 shoes: Asics 1150

Tabata session. Seemed harder than last time, perhaps because I knew what was coming. On the straights this time. Legs held up well, so maybe progress is being made.

paved running warm up/down 42:24 intensity: (4 @0) + (55 @1) + (13:34 @2) + (26:32 @3) + (1:19 @4) 3.86 mi (10:59 / mi) +82m 10:18 / mi
ahr:116 max:134 shoes: Asics 1150

Monday Jun 3, 2013 #

8 AM

rowing machine (30abs,30hamb,20/50toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:36 slept:7.0 weight:143lbs

7 PM

Road bike 43:35 intensity: (2:43 @0) + (18:49 @1) + (21:24 @2) + (39 @3) 10.97 mi (3:58 / mi) +78m 3:53 / mi
ahr:96 max:120 shoes: Ross Signature 290S

Casual ride. Nice out this evening.

Sunday Jun 2, 2013 #

Event: UNO Well School
 
Event: Covered Bridges Half Marathon
 
Event: ROC - Braddocks Bay Canoe-O
 
Event: NEOC: Breakheart Navigation Race
 
Event: NEOC: Gay City
 

Note

Quote from Alexander Loginov, Russian Nordic skier, to question,
"Do you ever get tired?"


 Of course! Sometimes we do, for example, interval sessions, when we are sprinting 10 times by 800 meters uphill. Or last year, we were using hike/run training sessions for over 4,5 hours. We ran for 15 minutes and then recovered with 5 minutes of speed walking. By the end of these sessions we were covering over 43 km! 

Yeah, me too tired.
8 AM

trail running long 1:54:46 intensity: (39 @1) + (14:17 @2) + (1:14:08 @3) + (25:42 @4) 10.86 mi (10:34 / mi) +337m 9:38 / mi
ahr:123 max:142 shoes: Salamon SpeedCross 3

TARC training run. About 10 of us.

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