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Training Log Archive: coach

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  paved running6 6:18:54 36.15(10:29) 58.18(6:31) 520
  rowing machine6 1:21:42 11.72(6:58) 18.86(4:20)
  Total12 7:40:36 47.87(9:37) 77.04(5:59) 520
averages - sleep:7.9 rhr:37 weight:144.2lbs

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Monday Mar 23, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.0 weight:145lbs

20abs,45toes
3 PM

paved running long 1:35:04 intensity: (49 @1) + (15:14 @2) + (47:08 @3) + (20:36 @4) + (11:17 @5) 9.55 mi (9:57 / mi) +160m 9:28 / mi
ahr:125 max:163 shoes: Asics 1150

with 2 threshold pickups.

Sunday Mar 22, 2015 #

3 PM

paved running 1:05:15 [2] 5.42 mi (12:02 / mi) +78m 11:31 / mi
shoes: Altra Instinct 1.5

Jude, and then on my own.

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
1 PM

paved running 57:31 [1] 4.19 mi (13:44 / mi) +80m 12:58 / mi
shoes: Altra Instinct 1.5

with Jude

Friday Mar 20, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:38 slept:8.0 weight:144lbs

(141.5)
30abs,40heeldrops,1m/quad stretch
1 PM

paved running long 1:30:13 intensity: (12:52 @1) + (1:04:39 @2) + (7:26 @3) + (4:46 @4) + (30 @5) 9.47 mi (9:31 / mi) +63m 9:20 / mi
ahr:126 max:170 shoes: Asics 1150

Legs not quite up to this, but got to get out there.

Thursday Mar 19, 2015 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.0

5 PM

paved running 41:55 [3] 4.54 mi (9:14 / mi) +71m 8:49 / mi
shoes: Altra Instinct 1.5

Get in a run before the BOD meeting.

Wednesday Mar 18, 2015 #

rowing machine 12:58 [3] 3.0 km (4:19 / km)
rhr:38 slept:8.0 weight:144lbs

(142)
30abs, 50heeldrops
3 PM

rowing machine intervals 15:00 [4] 3.8 km (3:57 / km)

9x 1:40 / 0:20 rest

419m. 1:59.3
420. 159.0
420
420
426. 1:57.3
2:00 rest
430. 1:56.2
421
422
431. 1:56.0

rowing machine warm up/down 10:00 [2] 2.1 km (4:46 / km)

Tuesday Mar 17, 2015 #

rowing machine 13:44 [3] 3.0 km (4:35 / km)
rhr:36 slept:8.5 weight:144lbs

(142)
30abs,45heeldrops,
6 PM

paved running 28:56 intensity: (13:15 @1) + (14:45 @2) + (31 @3) + (25 @4) 2.98 mi (9:42 / mi) +68m 9:03 / mi
ahr:116 max:161 shoes: Altra Instinct 1.5

Short outing while my first ever attempt at beer bread baked.

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