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Training Log Archive: coach

In the 7 days ending Feb 27, 2017:

activity # timemileskm+m
  paved running6 5:35:32 28.64(11:43) 46.1(7:17) 650
  trail running2 1:35:44 9.43(10:09) 15.17(6:19) 447
  Road bike1 1:05:36 14.74(4:27) 23.72(2:46) 101
  nordic skiing1 54:04 4.36(12:24) 7.02(7:42) 50
  rowing machine4 40:00 5.74(6:58) 9.24(4:20)
  Exercises1 12:00
  Total14 10:02:56 62.91 101.25 1248
  [1-5]14 9:22:21
averages - sleep:7.5 rhr:40 weight:142lbs

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Monday Feb 27, 2017 #

11 AM

paved running 39:03 intensity: (23:44 @0) + (10:43 @1) + (1:51 @2) + (2:29 @3) + (16 @4) 2.73 mi (14:18 / mi) +64m 13:20 / mi
ahr:100 max:150 shoes: Altra Instinct 1.5

Morning run with Jude
2 PM

paved running long 36:45 intensity: (8:14 @0) + (22 @1) + (18:11 @2) + (9:58 @3) 3.81 mi (9:39 / mi) +107m 8:53 / mi
ahr:125 max:137 shoes: Asics GT-1000

trail running long 27:09 intensity: (23 @1) + (16:51 @2) + (9:55 @3) 2.75 mi (9:53 / mi) +47m 9:23 / mi
ahr:128 max:140 shoes: Asics GT-1000

paved running long 16:07 intensity: (4 @0) + (31 @1) + (14:03 @2) + (1:29 @3) 1.68 mi (9:35 / mi) +80m 8:21 / mi
ahr:125 max:133 shoes: Asics GT-1000

Sunday Feb 26, 2017 #

11 AM

paved running 56:57 [1] 4.23 mi (13:28 / mi) +73m 12:47 / mi
shoes: Altra Instinct 1.5

Saturday Feb 25, 2017 #

Event: CNYO Snowgaine 2017
 
11 AM

paved running 1:19:43 intensity: (1:19:34 @1) + (9 @2) 5.49 mi (14:31 / mi) +121m 13:35 / mi
ahr:87 max:119 shoes: Altra Instinct 1.5

with Jude
5 PM

Exercises (Ballista routine,level 1) 12:00 [1]

Friday Feb 24, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:6.0 weight:142.5lbs

30abs,50hamballs,18lifts
12 PM

trail running (Skyline One) 1:08:35 intensity: (5 @1) + (14:38 @2) + (50:20 @3) + (3:32 @4) 6.68 mi (10:16 / mi) +400m 8:39 / mi
ahr:137 max:153 shoes: Columbia Master Fly

Snow gone, puddles remain.
Lots of hikers out on the 70F day.
Looks like spring is here.

Thursday Feb 23, 2017 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:40 slept:8.0 weight:142lbs

25pushups,2m/quad,60heeldrops,1.5mbackplank
12 PM

Road bike 1:05:36 [3] 14.74 mi (4:27 / mi) +101m 4:21 / mi
shoes: Ross Signature 290S

To Trader Joe's, a longer way around.

Wednesday Feb 22, 2017 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:40 slept:8.0 weight:141.5lbs

30abs,20lifts,30/30 heeldrops,2m/quad,20/20hamballs
4 PM

paved running 32:09 intensity: (1:32 @0) + (21:07 @1) + (5:52 @2) + (3:05 @3) + (33 @4) 3.0 mi (10:42 / mi) +69m 9:59 / mi
ahr:109 max:153 shoes: Altra Instinct 1.5

Tuesday Feb 21, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

30jacknifes,20pushups,2m/quad,30/30heeldrops
11 AM

nordic skiing (Classic) 54:04 intensity: (7:01 @0) + (16:57 @1) + (29:13 @2) + (53 @3) 4.36 mi (12:24 / mi) +50m 11:58 / mi
ahr:107 max:131 shoes: Fisher SRClassic

With my coach...Gary.
Icy and slush tracks, and dirt.
2 PM

paved running long 1:14:48 intensity: (3:07 @1) + (1:02:44 @2) + (8:57 @3) 7.7 mi (9:43 / mi) +136m 9:13 / mi
ahr:123 max:139 shoes: Asics GT-1000

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