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Training Log Archive: coach

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  paved running22 15:50:32 83.4(11:24) 134.22(7:05) 1464
  trail running7 5:06:34 28.62(10:43) 46.06(6:39) 541
  rowing machine17 4:09:29 35.31(7:04) 56.82(4:23)
  Road bike1 1:23:55 18.63(4:30) 29.98(2:48) 174
  orienteering1 1:03:17 3.92(16:08) 6.31(10:02) 213
  nordic skiing1 47:19 2.35(20:08) 3.78(12:31) 29
  Exercises1 22:30
  Total43 28:43:36 172.23 277.18 2420
  [1-5]43 27:45:09
averages - sleep:7.7 rhr:38 weight:142.4lbs

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Saturday Dec 31, 2016 #

3 PM

paved running 16:11 intensity: (4:02 @0) + (17 @1) + (9:30 @2) + (1:41 @3) + (41 @4) 1.64 mi (9:52 / mi) +43m 9:08 / mi
ahr:125 max:157 shoes: Asics GT-1000

With Hill,Sam & Ross and a little with Jude,
A family outing.

trail running 20:37 intensity: (3:04 @1) + (17:19 @2) + (14 @3) 1.84 mi (11:12 / mi) +65m 10:05 / mi
ahr:117 max:130 shoes: Asics GT-1000

paved running 17:59 intensity: (4:51 @1) + (13:08 @2) 1.83 mi (9:50 / mi)
ahr:113 max:123 shoes: Asics GT-1000

Friday Dec 30, 2016 #

10 AM

Note

Boda Borg!

Thursday Dec 29, 2016 #

11 AM

paved running 40:24 intensity: (8:00 @0) + (7:58 @1) + (15:01 @2) + (3:42 @3) + (4:03 @4) + (1:40 @5) 3.7 mi (10:55 / mi) +121m 9:55 / mi
ahr:125 max:179 slept:7.5 weight:146.5lbs shoes: Asics GT-1000

I missed the morning group run, but was inspired to go out and duplicate it, and a bit more, by the article I read.
http://www.nytimes.com/2016/12/28/sports/ed-whitlo...

Post run weight, 143.5. Could I really lose 3 pounds on an 8 mile run?
C • Whitlock 2

trail running 23:05 intensity: (3 @1) + (3:28 @2) + (5:23 @3) + (9:42 @4) + (4:29 @5) 2.09 mi (11:04 / mi) +65m 10:05 / mi
ahr:148 max:180 shoes: Asics GT-1000

paved running 22:09 intensity: (16 @1) + (1:11 @2) + (10:39 @3) + (9:04 @4) + (59 @5) 2.18 mi (10:10 / mi) +47m 9:32 / mi
ahr:146 max:173 shoes: Asics GT-1000

Tuesday Dec 27, 2016 #

10 AM

trail running 1:10:03 intensity: (42:46 @2) + (13:38 @3) + (12:11 @4) + (1:28 @5) 6.76 mi (10:22 / mi) +236m 9:21 / mi
ahr:117 max:178 shoes: Columbia Master Fly

Run with Sam in the Blue Hills. Nice to have company.

Monday Dec 26, 2016 #

8 AM

paved running 17:05 [3] 1.62 mi (10:33 / mi) +39m 9:49 / mi
shoes: Asics GT-1000

With Sam and Ross. Had to stop at the NU track pp for gastic relief. Just too much food over the past few days.

trail running 48:08 [3] 4.06 mi (11:52 / mi) +34m 11:34 / mi
shoes: Asics GT-1000

paved running 14:17 [3] 1.42 mi (10:03 / mi)
shoes: Asics GT-1000

paved running 17:05 [3] 1.62 mi (10:34 / mi) +18m 10:13 / mi

trail running 48:08 [3] 4.06 mi (11:52 / mi) +34m 11:34 / mi

paved running 14:17 [3] 1.42 mi (10:03 / mi)

Sunday Dec 25, 2016 #

8 AM

paved running 49:40 intensity: (44:53 @1) + (3:21 @2) + (1:05 @3) + (21 @4) 3.6 mi (13:48 / mi) +75m 12:57 / mi
ahr:98 max:150 shoes: Asics GT-1000

With Jude. Went a different route as the sidewalks were icy.

Saturday Dec 24, 2016 #

10 AM

paved running 39:26 intensity: (27:52 @0) + (9:49 @1) + (1:12 @2) + (33 @3) 2.76 mi (14:16 / mi) +102m 12:48 / mi
ahr:95 max:144 shoes: Asics GT-1000

Friday Dec 23, 2016 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 weight:140.5lbs

30abs,45heeldrops,
11 AM

paved running 23:29 intensity: (17:19 @0) + (3:59 @1) + (1:42 @2) + (29 @3) 1.65 mi (14:13 / mi) +47m 13:04 / mi
ahr:109 max:135 shoes: Asics GT-1000

trail running 42:32 intensity: (1:48 @1) + (20:46 @2) + (19:58 @3) 4.46 mi (9:32 / mi) +32m 9:20 / mi
ahr:127 max:139 shoes: Asics GT-1000

paved running 13:08 intensity: (13:01 @2) + (7 @3) 1.36 mi (9:38 / mi) +40m 8:50 / mi
ahr:124 max:133 shoes: Asics GT-1000

Thursday Dec 22, 2016 #

7 AM

rowing machine 13:24 [3] 3.0 km (4:28 / km)
slept:7.0 weight:142.5lbs

30abs,25pushups,50heeldrops,1mbackplank
3 PM

paved running 31:34 intensity: (22 @0) + (23 @1) + (25:04 @2) + (5:45 @3) 3.2 mi (9:52 / mi) +45m 9:27 / mi
ahr:125 max:142 shoes: Asics GT-1000

Wednesday Dec 21, 2016 #

8 AM

rowing machine 13:25 [3] 3.0 km (4:28 / km)
slept:8.0 weight:141lbs

30jacknifes,22pushups,1m/quad,40heeldrops
2 PM

paved running 39:00 intensity: (2:16 @1) + (32:06 @2) + (3:20 @3) + (1:18 @4) 3.93 mi (9:56 / mi) +25m 9:44 / mi
ahr:120 max:162 shoes: Asics GT-1000

Tuesday Dec 20, 2016 #

7 AM

rowing machine 21:55 [3] 5.0 km (4:23 / km)
slept:7.5

35abs,2mbackplank,2m/quad,60heeldrops,20pushups
3 PM

paved running 43:24 intensity: (2:24 @1) + (35:52 @2) + (5:08 @3) 4.47 mi (9:42 / mi) +85m 9:10 / mi
ahr:122 max:132 shoes: Asics GT-1000

Monday Dec 19, 2016 #

9 AM

rowing machine 12:54 [3] 3.0 km (4:18 / km)
slept:9.0

30jacknifes 1m/quad,30jacknifes
1 PM

paved running 58:31 [1] 4.07 mi (14:22 / mi) +72m 13:37 / mi
shoes: Asics GT-1000

run with Jude

Saturday Dec 17, 2016 #

2 PM

nordic skiing 47:19 [1] 2.35 mi (20:08 / mi) +29m 19:23 / mi
shoes: Trak 1000 waxless

Jude and I decided to get in some ski before the holidays! Temps were going up, from 5F on Friday morning to 30F when we went skiing and then rain and over 50 on Sunday.

Friday Dec 16, 2016 #

8 AM

rowing machine 12:58 [3] 3.0 km (4:19 / km)
rhr:38 slept:7.5 weight:142.5lbs

30abs,25pushups,40heeldrops,1m/quad

Thursday Dec 15, 2016 #

8 AM

rowing machine 21:59 [3] 5.0 km (4:24 / km)
rhr:40 slept:7.0

30jacknifes,15pushups,30/30heeldrops,2m/quad
2 PM

paved running 30:11 intensity: (5:28 @1) + (21:51 @2) + (2:27 @3) + (25 @4) 2.96 mi (10:12 / mi) +61m 9:35 / mi
ahr:117 max:150 shoes: Asics GT-1000

Wednesday Dec 14, 2016 #

rowing machine 13:20 [3] 3.0 km (4:27 / km)
slept:7.5 weight:142.5lbs

35abs,28pushups, 1.5mbackplank,50heeldrops,1m/quadstand
2 PM

paved running 16:15 intensity: (1 @0) + (1:12 @1) + (10:06 @2) + (4:05 @3) + (51 @4) 1.65 mi (9:51 / mi) +46m 9:04 / mi
ahr:126 max:161 shoes: Asics GT-1000

trail running 40:21 intensity: (1:10 @1) + (34:48 @2) + (4:23 @3) 4.15 mi (9:43 / mi) +31m 9:30 / mi
ahr:122 max:137 shoes: Asics GT-1000

paved running 13:06 intensity: (24 @1) + (12:42 @2) 1.37 mi (9:36 / mi) +40m 8:48 / mi
ahr:122 max:129 shoes: Asics GT-1000

Tuesday Dec 13, 2016 #

7 AM

rowing machine 10:00 [4] 2.41 km (4:09 / km)
rhr:36 slept:8.0 weight:143lbs

33jacknifes,25pushups,1mbackplank,60heeldrops,2m/quad.1mwallsquat.

Going faster on my piece this morning.
3 PM

paved running 30:08 intensity: (15 @0) + (2:46 @1) + (27:07 @2) 3.0 mi (10:02 / mi) +15m 9:53 / mi
ahr:117 max:127 shoes: Asics GT-1000

Monday Dec 12, 2016 #

rowing machine 23:08 [3] 5.0 km (4:38 / km)
slept:8.0

30abs,20pushups,1.5m/quad,45heeldrops
2 PM

paved running 1:03:37 intensity: (46:13 @1) + (16:24 @2) + (1:00 @3) 5.08 mi (12:32 / mi) +78m 11:57 / mi
ahr:101 max:146 shoes: Asics GT-1000

Run started with Jude than a few miles on my own.

Sunday Dec 11, 2016 #

10 AM

paved running 59:03 [1] 4.07 mi (14:31 / mi) +73m 13:45 / mi
shoes: Altra Instinct 1.5

w/Jude

Saturday Dec 10, 2016 #

3 PM

paved running 1:00:32 [1] 4.09 mi (14:48 / mi) +73m 14:01 / mi
shoes: Altra Instinct 1.5

w/Jude

Friday Dec 9, 2016 #

2 PM

rowing machine 10:00 [3] 2.25 km (4:27 / km)

Afternoon after the electricians departed. Warming up for a easy run.

paved running 38:15 intensity: (3:29 @1) + (30:09 @2) + (4:37 @3) 4.0 mi (9:34 / mi) +65m 9:06 / mi
ahr:119 max:138 shoes: Asics GT-1000

Hip is better. Testing it with some just under T pace around Stoney Lea.

Thursday Dec 8, 2016 #

8 AM

rowing machine 12:48 [3] 3.0 km (4:16 / km)
slept:7.5

33jacknifes,1m/quad,20/20hamballs,45heeldrops
2 PM

paved running 22:25 intensity: (36 @0) + (7:26 @1) + (13:56 @2) + (27 @3) 2.08 mi (10:46 / mi) +69m 9:46 / mi
ahr:111 max:136 shoes: Asics GT-1000

trail running 13:40 intensity: (1:24 @1) + (10:25 @2) + (1:51 @3) 1.21 mi (11:18 / mi) +44m 10:09 / mi
ahr:117 max:137 shoes: Asics GT-1000

Inadvert stopped watch, probably when I saw the herd of American dogs approaching, fortunately they were distracted by another dog and left me to go by.

paved running 20:13 intensity: (4:27 @1) + (15:46 @2) 1.9 mi (10:38 / mi) +2m 10:36 / mi
ahr:113 max:120 shoes: Asics GT-1000

Wednesday Dec 7, 2016 #

rowing machine 21:39 [3] 5.0 km (4:20 / km)
rhr:38 slept:8.0 weight:142.5lbs

30abs,45heeldrops,2m/quad,20pushups,1mwallsit,1.25backplank

Tuesday Dec 6, 2016 #

9 AM

rowing machine 21:59 [3] 5.0 km (4:24 / km)
slept:7.5 weight:143lbs

30abs,1mbackplank,1m/quad,45heeldrops
3 PM

paved running 33:25 [2] 3.18 mi (10:31 / mi) +64m 9:54 / mi
shoes: Asics GT-1000

Monday Dec 5, 2016 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)

30jacknifes, 45heeldrops,1m/quad
A bit tight and sore around upper thigh hips.
2 PM

paved running 34:52 [2] 3.31 mi (10:33 / mi) +3m 10:31 / mi
shoes: Asics GT-1000

Sunday Dec 4, 2016 #

7 AM

Exercises 22:30 [3]

At the Ratlum Mt gym. 3x 9 stations with Eric.
1 leg reverse squat, wall squat, crunches, lat pull down machine, 2 leg squat with weight, ring pulls, pushups, erg rower, front plank.
After reading Charlie's log, I was reminded there were 10 stations. I forgot the step ups, and I learned the correct name of the exercises....2 leg squat with weight= goblet squat.
3 PM

paved running 21:32 [1] 1.67 mi (12:54 / mi)
shoes: Asics GT-1000

with Jude before sunset

Saturday Dec 3, 2016 #

Event: WCOC Ratlum Holiday International Night-O
 
5 PM

orienteering 44:06 [2] 2.71 mi (16:16 / mi) +154m 13:50 / mi
shoes: Inov-8 OROC 340

orienteering 19:11 [2] 1.21 mi (15:51 / mi) +59m 13:46 / mi
shoes: Inov-8 OROC 340


RHINO - Splits

Short - Splits

Friday Dec 2, 2016 #

rowing machine 10:00 [3] 2.41 km (4:09 / km)
rhr:36 slept:7.8 weight:140lbs

30abs,45hamballs,45heeldrops,2m/quad
1 PM

Road bike 1:23:55 [3] 18.63 mi (4:30 / mi) +174m 4:23 / mi
shoes: Ross Signature 290S

Thursday Dec 1, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

30jacknifes,20pushups,30/30heeldrops,2m/quad,40hamballs
1 PM

paved running 49:19 [3] 4.57 mi (10:47 / mi) +116m 10:00 / mi
shoes: Asics GT-1000

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