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Training Log Archive: coach

In the 8 days ending Aug 7, 2014:

activity # timemileskm+m
  Road bike3 5:52:54 81.19(4:21) 130.66(2:42) 2139
  paved running5 3:29:21 20.84(10:03) 33.53(6:15) 248
  track running1 23:22 3.11(7:31) 5.01(4:40) 4
  Total7 9:45:37 105.13(5:34) 169.2(3:28) 2391
  [1-5]7 9:33:03
averages - sleep:8.8 rhr:37 weight:145.3lbs

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Thursday Aug 7, 2014 #

10 AM

Road bike warm up/down 20:31 intensity: (4:30 @0) + (5:26 @1) + (9:24 @2) + (1:11 @3) 4.68 mi (4:23 / mi) +56m 4:14 / mi
ahr:93 max:117 slept:8.0 weight:143lbs shoes: Austro-Daimler Vent Noir

Road bike hills 1:06:02 intensity: (1:43 @0) + (12:22 @1) + (3:06 @2) + (8:31 @3) + (39:16 @4) + (1:04 @5) 10.62 mi (6:13 / mi) +871m 4:57 / mi
ahr:120 max:147 shoes: Austro-Daimler Vent Noir

Six times Blue Hill Observatory access road.
First trip up I encounter a school bus unloading with the youngsters outfitted in orange shirts. Get by the bus and maneuver through the crowd.
Many small friend and family groups on the road,but with "excuse me's" I get by them all.
Climb five, a 100 meters from the top and a Canton police car with its lights flashing is behind me. On the way down the State Police go by, and as I turn around at the bottom, I hear sirens coming up Rt138.
Pull off after 20 seconds of climb 6 to let the ambulance go by.
No sirens, OK just need to get in one more....but then before I reach the top, the fire chief goes by, a fire truck, then the assistant fire chief.
As I turn around at the top they are wheeling out a 10 year old, who looks just fine.
A quick decent to beat the traffic about to descend.
C • exciting day for hill intervals 5

Road bike warm up/down 22:01 intensity: (7:11 @1) + (11:33 @2) + (3:17 @3) 4.9 mi (4:30 / mi) +37m 4:23 / mi
ahr:100 max:121 shoes: Austro-Daimler Vent Noir

Wednesday Aug 6, 2014 #

10 AM

paved running warm up/down 16:57 intensity: (1:01 @0) + (6:45 @1) + (8:46 @2) + (25 @3) 1.36 mi (12:28 / mi) +15m 12:03 / mi
ahr:95 max:120 slept:9.0 weight:145lbs shoes: Altra Instinct 1.5

To the DHS track with Jude and Sam.
Postponed the bike hill climbing to tomorrow.
The plastic turf in field makes the track hotter, with wisps of overheated air coming off the infield, with occasional warm breezes on the back straight.

track running tempo 5:36 intensity: (2 @1) + (28 @2) + (30 @3) + (4:36 @4) 0.78 mi (7:11 / mi) +2m 7:07 / mi
ahr:136 max:144 shoes: Altra Instinct 1.5

track running tempo 17:46 intensity: (13 @1) + (5 @2) + (20 @3) + (17:08 @4) 2.33 mi (7:37 / mi) +2m 7:36 / mi
ahr:141 max:145 shoes: Altra Instinct 1.5

paved running warm up/down 16:39 intensity: (1:47 @1) + (11:01 @2) + (3:33 @3) + (18 @4) 1.27 mi (13:07 / mi) +6m 12:55 / mi
ahr:106 max:133 shoes: Altra Instinct 1.5

Tuesday Aug 5, 2014 #

paved running 55:00 [1] 4.2 mi (13:06 / mi) +70m 12:27 / mi
rhr:35 slept:9.0 weight:145lbs shoes: Altra Instinct 1.5

PO and Westfield St with Jude and Sam.

Monday Aug 4, 2014 #

10 AM

Road bike long 2:41:00 intensity: (11:01 @1) + (34:44 @2) + (1:29:51 @3) + (25:24 @4) 44.39 mi (3:38 / mi) +509m 3:30 / mi
ahr:117 max:143 slept:9.0 shoes: Austro-Daimler Vent Noir

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs
 
11 AM

paved running 36:13 intensity: (26 @0) + (20:05 @1) + (15:30 @2) + (12 @3) 3.6 mi (10:04 / mi) +13m 9:57 / mi
ahr:99 max:113 shoes: Altra Instinct 1.5

With Jude and Sam

Friday Aug 1, 2014 #

Event: Laramie Daze
 
10 AM

paved running 1:04:33 intensity: (37 @0) + (23:08 @1) + (13:17 @2) + (27:26 @3) + (5 @4) 5.51 mi (11:43 / mi) +109m 11:02 / mi
ahr:106 max:130 rhr:39 weight:148lbs shoes: Altra Instinct 1.5

Thursday Jul 31, 2014 #

10 AM

Road bike warm up/down 20:28 intensity: (3:05 @0) + (3:05 @1) + (11:57 @2) + (1:29 @3) + (27 @4) + (25 @5) 4.69 mi (4:22 / mi) +57m 4:12 / mi
ahr:104 max:179 shoes: Austro-Daimler Vent Noir

Road bike hills 42:53 intensity: (1:12 @0) + (7:16 @1) + (2:51 @2) + (3:14 @3) + (22:07 @4) + (6:13 @5) 7.01 mi (6:07 / mi) +574m 4:52 / mi
ahr:126 max:151 shoes: Austro-Daimler Vent Noir

Road bike warm up/down 19:59 intensity: (3:00 @1) + (8:25 @2) + (8:34 @3) 4.9 mi (4:05 / mi) +35m 4:00 / mi
ahr:108 max:125 shoes: Austro-Daimler Vent Noir

paved running 19:59 intensity: (3:00 @1) + (8:25 @2) + (8:34 @3) 4.9 mi (4:05 / mi) +35m 4:00 / mi
ahr:108 max:125

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