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Training Log Archive: coach

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  paved running28 32:59:16 150.58(13:09) 242.34(8:10) 2632
  rowing machine22 3:40:00 31.81(6:55) 51.19(4:18)
  Road bike3 2:20:26 27.88(5:02) 44.87(3:08) 364
  Exercises5 1:10:00
  trail running1 31:14 2.59(12:04) 4.17(7:30)
  Total52 40:40:56 212.86 342.57 2995
  [1-5]52 36:58:03
averages - sleep:7.8 rhr:40 weight:144.6lbs

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Wednesday Mar 31, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.0 weight:144lbs (injured)

70heeldrops

Exercises (ballista) 14:00 [2]

2 PM

Road bike 12:14 intensity: (9:52 @0) + (2:11 @1) + (11 @3) 0.22 mi (56:44 / mi)
ahr:63 max:93

Tuesday Mar 30, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145.5lbs

20situps,15pushups,40heeldrops
2 PM

paved running 1:35:54 intensity: (22 @0) + (20:15 @1) + (23:58 @2) + (46:04 @3) + (5:15 @4) 7.51 mi (12:46 / mi) +129m 12:07 / mi
ahr:110 max:144 shoes: Asics

with Judy then more including 1 lap at T pace.
4 PM

Note

four games of pickleball, windy.

Monday Mar 29, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:146.5lbs

35situps,30pushups,30/30heeldrops
4 PM

paved running 1:01:07 intensity: (1:11 @0) + (41:23 @1) + (12:15 @2) + (6:18 @3) 4.51 mi (13:33 / mi) +75m 12:53 / mi
ahr:97 max:128 shoes: Asics

with Judy then around the block.

Sunday Mar 28, 2021 #

11 AM

paved running 1:14:31 intensity: (11:22 @0) + (31:51 @1) + (13:39 @2) + (17:39 @3) 5.46 mi (13:39 / mi) +77m 13:04 / mi
ahr:96 max:117 shoes: Asics

with Judy then another mile....1 flat can, 2 water bottles, 5 nips...tried for a picture of local pileated woodpecker, but the lighting was bad and he flew off before I got a good picture.

Saturday Mar 27, 2021 #

3 PM

paved running 1:21:20 intensity: (23 @0) + (9:27 @1) + (25:00 @2) + (46:30 @3) 6.64 mi (12:15 / mi) +63m 11:54 / mi
ahr:110 max:137 shoes: Asics

One lap around the block with Judy then in reverse on my own in Greenfield. Moved some trash ...

Friday Mar 26, 2021 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.5 weight:144.5lbs

30/30heeldrops,30/30hamcurls
3 PM

paved running 1:16:46 intensity: (29 @0) + (24:51 @1) + (18:51 @2) + (32:35 @3) 6.03 mi (12:44 / mi) +82m 12:13 / mi
ahr:107 max:133 shoes: Asics

with Judy then 2 more miles. Ignored the trash today....

Thursday Mar 25, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:8.5 weight:145.5lbs

30/30heeldrops,30situps,30pushups
4 PM

paved running 1:00:05 intensity: (53 @0) + (13:54 @1) + (22:05 @2) + (23:13 @3) 4.63 mi (12:59 / mi) +76m 12:21 / mi
ahr:106 max:136 shoes: Asics

warm up around the block then with Judy...3 nips, 1 can

Wednesday Mar 24, 2021 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:8.0 weight:144lbs

70heeldrops
SpO2=94 ( a new oximeter/pulse meter courtesy of Medicare benefits).

Exercises (ballista level 2) 14:00 [3]

2 PM

paved running 56:37 intensity: (19 @0) + (17:53 @1) + (27:38 @2) + (10:47 @3) 4.01 mi (14:07 / mi) +67m 13:25 / mi
ahr:102 max:115 shoes: Asics

with Judy....

Road bike 43:57 intensity: (1:51 @0) + (15:45 @1) + (9:44 @2) + (16:37 @3) 11.04 mi (3:59 / mi) +154m 3:49 / mi
ahr:101 max:120

Tuesday Mar 23, 2021 #

3 PM

paved running 1:16:49 intensity: (25 @0) + (30:35 @1) + (20:33 @2) + (25:16 @3) 5.75 mi (13:22 / mi) +78m 12:49 / mi
ahr:103 max:128 shoes: Asics

warm up for 1.3 miles then with Judy. 1 water bottle.

Monday Mar 22, 2021 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
weight:147lbs

34situps,24pushups,30/30heeldrops
2 PM

paved running 1:17:09 intensity: (32 @0) + (15:59 @1) + (26:49 @2) + (33:28 @3) + (21 @4) 6.05 mi (12:45 / mi) +82m 12:14 / mi
ahr:108 max:138 shoes: Asics

Warmup for 1.4 miles then with Judy.

Sunday Mar 21, 2021 #

2 PM

Road bike 1:24:15 intensity: (42:00 @0) + (33:01 @1) + (6:37 @2) + (2:37 @3) 16.63 mi (5:04 / mi) +210m 4:53 / mi
ahr:81 max:108 shoes: Austro-Daimler Vent Noir

with Judy

Saturday Mar 20, 2021 #

3 PM

paved running 1:08:59 intensity: (5:21 @0) + (15:24 @1) + (19:09 @2) + (25:40 @3) + (2:41 @4) + (44 @5) 5.26 mi (13:07 / mi) +87m 12:28 / mi
ahr:106 max:146 shoes: Asics

with Judy then a coupe of pick ups.

Friday Mar 19, 2021 #

Note

I liked this quote :
>As my fellow swedish Nordic ski Olympic Gold medalist said: ”Worst possible weather today. Perfect! Could be race day conditions. Let’s spend some extra time out there.”

(Fellow in nationality that is, nothing else….) <

from Jake on Complemetary Training
8 AM

rowing machine 10:00 [3] 2.16 km (4:38 / km)
slept:8.0 weight:143.5lbs

30situps,30pushups
11 AM

paved running 1:27:51 intensity: (6:43 @0) + (14:14 @1) + (29:10 @2) + (37:44 @3) 6.72 mi (13:04 / mi) +79m 12:37 / mi
ahr:105 max:127 shoes: Asics

A couple of miles around the blocks waiting for Judy on her Zoom consultation, then the usual with her. 1 Vita water bottle...

Thursday Mar 18, 2021 #

rowing machine 10:00 [3] 2.21 km (4:31 / km)
slept:7.5 weight:144lbs

25situps,20lifts,50heeldrops,2m./1legstand
1 PM

paved running 18:49 [3] 1.62 mi (11:37 / mi)
shoes: Asics

trail running 31:14 [3] 2.59 mi (12:04 / mi)
shoes: Asics

paved running 22:13 [3] 1.97 mi (11:17 / mi)
shoes: Asics

Wednesday Mar 17, 2021 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.7 weight:144lbs

Exercises (ballista) 14:00 [2]

1 PM

paved running 1:18:39 intensity: (6:10 @0) + (16:16 @1) + (26:52 @2) + (29:21 @3) 6.01 mi (13:05 / mi) +119m 12:20 / mi
ahr:103 max:126 shoes: Asics

To the PO and Town Hall, then with Judy....2 flat beer cans, 2 nips.

Tuesday Mar 16, 2021 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:8.4 weight:145lbs

30situps,2pushups,30/30heedldrops,30/30hamcurls
3 PM

paved running 1:23:10 intensity: (4:51 @0) + (37:43 @1) + (19:35 @2) + (21:01 @3) 6.3 mi (13:12 / mi) +109m 12:32 / mi
ahr:101 max:137 shoes: Asics

a warmup around the block, then with Judy, and finally a lap around Stoney Lea. 2 water, 1 nip bottles

Monday Mar 15, 2021 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.5 weight:145lbs

33situps,25lifts,70heeldrops
3 PM

paved running 1:20:08 intensity: (12:57 @0) + (28:25 @1) + (14:29 @2) + (24:17 @3) 6.0 mi (13:21 / mi) +90m 12:46 / mi
ahr:99 max:127 shoes: Asics

with Judy, then 2 more miles, 4nips,1 water, 2 flat beer.

Saturday Mar 13, 2021 #

4 PM

paved running 49:23 intensity: (3:04 @0) + (19:04 @1) + (15:15 @2) + (12:00 @3) 3.42 mi (14:26 / mi) +73m 13:32 / mi
ahr:100 max:118

Friday Mar 12, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.4 weight:143.5lbs

22situps,20pushups,20/30heeldrops
3 PM

paved running 1:00:33 intensity: (3:03 @0) + (43:34 @1) + (12:18 @2) + (1:38 @3) 4.17 mi (14:31 / mi) +75m 13:45 / mi
ahr:95 max:114 shoes: Asics

with Judy....2flattened "King of Beers" 1 soda bottle.
Butt muscles sore.

Thursday Mar 11, 2021 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:144lbs

50heeldrops,25pushups,30situps
3 PM

paved running 51:53 intensity: (14 @0) + (2:13 @1) + (5:06 @2) + (32:28 @3) + (8:37 @4) + (3:15 @5) 4.45 mi (11:40 / mi) +224m 10:05 / mi
ahr:124 max:149 shoes: Altra Solstice

Ove to Erin's Way for some hill repeats, sharing it with 2 skateboarders, then a lap around Stoney Lea. T shirt and shorts...70F,

paved running 48:36 intensity: (5 @0) + (17:41 @1) + (18:27 @2) + (12:23 @3) 3.42 mi (14:13 / mi) +85m 13:11 / mi
ahr:102 max:117 shoes: Asics

then out with Judy...2 water, 3 nip, 1 whisky, 1 MacDsupercup..bottles.

Wednesday Mar 10, 2021 #

8 AM

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:7.5 weight:144.5lbs

50heeldrops

Exercises (ballista level 2) 14:00 [3]

11 AM

paved running 26:27 intensity: (20 @0) + (1:34 @1) + (3:27 @2) + (21:06 @3) 2.42 mi (10:56 / mi) +49m 10:17 / mi
ahr:114 max:131 shoes: Altra Solstice

To the water company....2 Bud lite, 1 Red Bull, 4 water, 3 nip bottles.
3 PM

paved running 51:16 intensity: (30 @0) + (20:33 @1) + (22:44 @2) + (7:29 @3) 3.62 mi (14:10 / mi) +74m 13:19 / mi
ahr:100 max:114 shoes: Asics

with Judy..1 water bottle

Tuesday Mar 9, 2021 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:7.5 weight:145.5lbs

30situps,25overheadlifts,30/30heeldrops,2m/1legstand
3 PM

paved running 1:19:23 intensity: (14 @0) + (12:51 @1) + (25:01 @2) + (41:17 @3) 6.15 mi (12:55 / mi) +109m 12:14 / mi
ahr:108 max:130 shoes: Asics

with Judy

Monday Mar 8, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:9.0 weight:145lbs

33situps,25pushups,70heeldrops,35/35 single/double hamcurls
1 PM

paved running 1:29:06 intensity: (5:42 @0) + (15:13 @1) + (31:13 @2) + (30:21 @3) + (5:36 @4) + (1:01 @5) 7.09 mi (12:34 / mi) +126m 11:55 / mi
ahr:101 max:147 shoes: Asics

with Judy, and some more miles, 1 lap at T pace....1 whole beer can, 1 nip bottle.

Sunday Mar 7, 2021 #

3 PM

paved running 1:07:23 intensity: (12:36 @0) + (4:56 @1) + (24:12 @2) + (25:39 @3) 5.1 mi (13:13 / mi) +75m 12:38 / mi
ahr:100 max:128 shoes: Asics

with Judy, to and around GCC....13nips,1whisky,1water bottles, the rewards of a new route...

Saturday Mar 6, 2021 #

2 PM

paved running 1:18:38 intensity: (19:21 @0) + (14:01 @1) + (16:36 @2) + (26:34 @3) + (2:06 @4) 6.15 mi (12:47 / mi) +103m 12:09 / mi
ahr:101 max:142 shoes: Asics

with Judy and some extra miles.

Friday Mar 5, 2021 #

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

12 PM

paved running 1:31:07 intensity: (16:51 @0) + (19:04 @1) + (17:34 @2) + (31:32 @3) + (4:56 @4) + (1:10 @5) 7.11 mi (12:49 / mi) +146m 12:03 / mi
ahr:104 max:148 shoes: Asics

with Judy then some more with pickups.....2 nips,1whisky bottles

Thursday Mar 4, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:7.4 weight:144lbs

40deadlifts,25/30single/double heeldrops,2m./1legstand
11 AM

paved running 57:42 intensity: (15:48 @0) + (13:23 @1) + (22:27 @2) + (6:04 @3) 4.05 mi (14:15 / mi) +75m 13:29 / mi
ahr:93 max:113 shoes: Asics

with Judy
3 PM

Note

Moderna #1 vaccine today.
C • Yay! 1

Wednesday Mar 3, 2021 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:143.5lbs

Exercises (ballista level 2) 14:00 [3]

1 PM

paved running 1:01:45 intensity: (13:55 @0) + (18:08 @1) + (19:14 @2) + (10:28 @3) 4.2 mi (14:42 / mi) +119m 13:31 / mi
ahr:95 max:120 shoes: Asics

with Judy

Tuesday Mar 2, 2021 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.5 weight:145lbs

20situps,23lifts,30/30hamcurls

Monday Mar 1, 2021 #

9 AM

rowing machine 10:00 [2] 2.26 km (4:25 / km)
slept:7.0 weight:143.5lbs

30situps,28pushups,60heeldrops
4 PM

paved running 1:05:57 intensity: (25:29 @0) + (12:08 @1) + (3:27 @2) + (24:53 @3) 4.76 mi (13:51 / mi) +86m 13:07 / mi
ahr:94 max:126 shoes: Asics

with Judy...1vodka,1water,9 nip bottles

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