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Training Log Archive: coach

In the 9 days ending Aug 20, 2019:

activity # timemileskm+m
  Road bike4 12:12:13 122.75(5:58) 197.54(3:42) 4049
  paved running5 4:01:03 16.24(14:51) 26.13(9:13) 426
  trail running1 1:04:37 4.36(14:49) 7.02(9:13) 252
  rowing machine2 19:59 2.77(7:13) 4.46(4:29) 22
  Total11 17:37:52 146.12(7:14) 235.15(4:30) 4749
  [1-5]11 16:06:55
averages - sleep:7.3 weight:145.5lbs

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MoTuWeThFrSaSuMoTu

Tuesday Aug 20, 2019 #

8 AM

paved running 51:48 intensity: (5:31 @0) + (38:13 @1) + (4:06 @2) + (3:33 @3) + (25 @4) 3.46 mi (14:58 / mi) +79m 13:59 / mi
ahr:90 max:144 shoes: Altra Solstice

with Judy. toward Tanglewood, then into the new BCRC Parsons Marsh property.

rowing machine 9:59 intensity: (41 @1) + (51 @2) + (8:27 @3) 2.26 km (4:25 / km) +22m 4:13 / km
ahr:100 max:131

12 PM

trail running 1:04:37 intensity: (32 @0) + (12:38 @1) + (11:25 @2) + (40:02 @3) 4.36 mi (14:49 / mi) +252m 12:34 / mi
ahr:110 max:130 shoes: Saucony Kinvara TR

Kennedy Park. Some very nice trails.

Monday Aug 19, 2019 #

9 AM

rowing machine 10:00 [2] 2.2 km (4:33 / km)

16pushups,25situps
11 AM

Road bike 1:44:27 intensity: (36:41 @0) + (46:31 @1) + (11:25 @2) + (9:50 @3) 18.82 mi (5:33 / mi) +627m 5:02 / mi
ahr:86 max:121 shoes: Trek 720

with Judy

Sunday Aug 18, 2019 #

5 PM

paved running 29:27 [3] 1.84 mi (16:00 / mi) +101m 13:41 / mi
shoes: Altra Solstice

with Judy, getting out before dinner

Saturday Aug 17, 2019 #

8 AM

Road bike (Deerfield DirtRoadRondane) 8:14:36 intensity: (39:16 @0) + (1:30:02 @1) + (43:13 @2) + (4:37:47 @3) + (40:05 @4) + (4:13 @5) 78.41 mi (6:18 / mi) +2569m 5:44 / mi
ahr:113 max:149 slept:7.5 shoes: Trek 720

D2R2 The Long Mystery ride with Hillary and Christine. .
Hillary had a turn by turn app on her phone, so I forgoed a handlebar bag with the printed directions. Stuffed tools, tube and rain poncho into a seat bag. Foggy, but cool in the morning was nice, we started around 0810. The sun gradullly appeared toward noon, but it was never overly hot, but humid for me.
It was typical D2R2 fare. Some fast paved roads some nice dirt roads, and some "roads" which were rough trails. The extra loop which made up the Long course was really tough, with a hill so steep no one pedaled up in our group.
According to the stats on the phone app, the section before lunch took us 3 hours 20 minutes, averaging 10.9mph and climbing 4000 feet. The secrion after lunch, which included the long loop addition, we averaged 12.4 mph and had 3500 feet of climb. We finished around 17:30 and sat down with Judy, who did the 48 mile river ride, and had our fill.

Thursday Aug 15, 2019 #

3 PM

paved running 1:00:52 intensity: (29 @0) + (36:19 @1) + (17:06 @2) + (6:58 @3) 4.15 mi (14:40 / mi) +117m 13:29 / mi
ahr:98 max:122 shoes: Asics

with Judy

Wednesday Aug 14, 2019 #

12 PM

Road bike 31:08 intensity: (4:29 @0) + (12:10 @1) + (4:25 @2) + (10:04 @3) 6.93 mi (4:30 / mi) +85m 4:20 / mi
ahr:97 max:125

Tuesday Aug 13, 2019 #

Event: WOC 2019 - Norway
 
8 AM

Road bike 1:42:02 intensity: (2:52 @0) + (23:05 @1) + (12:12 @2) + (27:39 @3) + (19:16 @4) + (16:58 @5) 18.59 mi (5:29 / mi) +768m 4:52 / mi
ahr:118 max:154 slept:7.0 weight:145.5lbs shoes: Austro-Daimler Vent Noir

Five times Great Blue Hill Observatory Service road
C • good hill workout 2
4 PM

paved running 41:05 intensity: (32 @0) + (30:11 @1) + (8:02 @2) + (2:20 @3) 2.73 mi (15:04 / mi) +67m 14:00 / mi
ahr:95 max:113

Monday Aug 12, 2019 #

11 AM

paved running 57:51 intensity: (35 @0) + (44:59 @1) + (10:59 @2) + (1:18 @3) 4.06 mi (14:15 / mi) +63m 13:35 / mi
ahr:95 max:108

with Judy

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