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Training Log Archive: coach

In the 7 days ending Mar 18, 2017:

activity # timemileskm+m
  paved running5 5:19:33 27.77(11:30) 44.69(7:09) 558
  trail running2 1:59:26 9.71(12:18) 15.63(7:39) 292
  rowing machine5 52:00 7.43(7:00) 11.96(4:21)
  Total10 8:10:59 44.91(10:56) 72.28(6:48) 850
averages - sleep:8.1 rhr:38 weight:140.5lbs

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Saturday Mar 18, 2017 #

Event: Crooked Compass Adventure Trek
 
Event: LAOC Camp Scherman National Meet
 
2 PM

paved running tempo 1:17:07 intensity: (57:51 @1) + (8:08 @2) + (10:24 @3) + (44 @4) 6.22 mi (12:23 / mi) +126m 11:39 / mi
ahr:103 max:149 shoes: Asics GT-1000

With Jude , then 2x Stoney Lea

Friday Mar 17, 2017 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:9.0

35abs,26pushups,2m/quad,45heeldrops
12 PM

paved running hills 1:34:28 intensity: (1:01:40 @1) + (18:09 @2) + (9:49 @3) + (4:20 @4) + (30 @5) 7.53 mi (12:33 / mi) +127m 11:55 / mi
ahr:110 max:176 shoes: Asics GT-1000

With Jude and then 12x Erins Way....36F.

Thursday Mar 16, 2017 #

3 PM

rowing machine warm up/down 5:00 [3] 1.15 km (4:21 / km)
slept:7.0 weight:139lbs

4 PM

paved running 49:16 intensity: (19:13 @1) + (28:22 @2) + (1:41 @3) 4.47 mi (11:01 / mi) +76m 10:28 / mi
ahr:112 max:142 shoes: Asics GT-1000

Had a plan to do some hill intervals, but just couldn't get going, plus the ice was really bad in some places.

Wednesday Mar 15, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:141lbs

30jacknifes,20lifts,50heeldrops,2m/quad
2 PM

trail running 1:14:29 intensity: (48:41 @1) + (25:48 @2) 4.91 mi (15:10 / mi) +249m 13:06 / mi
ahr:107 max:128 shoes: Icebug Pytho BUgrip

Trying out my icebugs.....slow going in the soft snow, great on the crust.

Tuesday Mar 14, 2017 #

10 AM

rowing machine 22:00 [3] 5.0 km (4:24 / km)
rhr:38 slept:8.5 weight:141.5lbs

35abs,25pushups,2m/quad,60heeldrops,1mbackplank

Monday Mar 13, 2017 #

11 AM

paved running 33:29 [1] 2.78 mi (12:03 / mi) +35m 11:35 / mi
shoes: Altra Instinct 1.5

with Jude
1 PM

rowing machine warm up/down 5:00 [3] 1.18 km (4:14 / km)
slept:9.0

before heading out on the long run.

paved running long 49:06 intensity: (4:23 @1) + (11:25 @2) + (16:05 @3) + (10:56 @4) + (6:17 @5) 5.09 mi (9:39 / mi) +128m 8:57 / mi
ahr:140 max:195 shoes: Asics GT-1000

trail running long 44:57 intensity: (25 @1) + (1:22 @2) + (31:40 @3) + (5:47 @4) + (5:43 @5) 4.8 mi (9:22 / mi) +43m 9:07 / mi
ahr:143 max:192 shoes: Asics GT-1000

paved running long 16:07 intensity: (2:27 @2) + (13:22 @3) + (18 @4) 1.68 mi (9:36 / mi) +66m 8:33 / mi
ahr:133 max:155 shoes: Asics GT-1000

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