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Training Log Archive: coach

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Road bike3 3:01:15 41.41(4:23) 66.65(2:43) 320
  canoe-O1 1:42:21 6.27(16:19) 10.09(10:09) 8
  rowing machine5 1:30:00
  paved running1 50:00 4.0(12:30) 6.44(7:46)
  Total10 7:03:36 51.68 83.18 328
  [1-5]10 4:55:58
averages - sleep:7.5 rhr:42 weight:141.8lbs

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Sunday Dec 4, 2011 #

9 AM

canoe-O 1:42:21 intensity: (1:41:44 @0) + (37 @1) 6.27 mi (16:19 / mi) +8m 16:16 / mi
ahr:68 max:103

A really fine paddle with Ames. This will be a highlight of the year, something new with an expert to guide the way.
http://www.facebook.com/media/set/?set=a.101504047...

I was a bit worried before heading out with Aims cautions about going up the "ditch". Fallen trees and fast current (2.5mph?) could be Fatal . Fatal, that sounded BAD!
WIth him as an expert, we easily navigated past the trees and under the bridges, probably aided by the very high water.
Around 44F when we started, but warmed up a bit and was lovely when the sun came out.
1 PM

Road bike 53:28 intensity: (25:54 @0) + (22:04 @1) + (5:30 @2) 11.17 mi (4:47 / mi) +90m 4:40 / mi
ahr:87 max:124 shoes: Ross Signature 290S

Ride to Trader Joe's with Jude.

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill
 
3 PM

paved running 50:00 [1] 4.0 mi (12:30 / mi)
shoes: Asics 1140

Run with Jude

Friday Dec 2, 2011 #

8 AM

rowing machine (30abs,20lifts,20/50toes) 20:00 [1]
rhr:39 weight:142lbs

Thursday Dec 1, 2011 #

8 AM

rowing machine (30abs,18lift,20/45toes) 20:00 [1]
slept:7.5 weight:141lbs

Wednesday Nov 30, 2011 #

8 AM

rowing machine (30abs,20lifts,60toes) 10:00 [1]
slept:8.0 weight:141lbs

12 PM

Road bike 36:38 [3] 8.59 mi (4:16 / mi) +74m 4:09 / mi
shoes: Ross Signature 290S

Tuesday Nov 29, 2011 #

7 AM

rowing machine 20:00 [1]
slept:7.0 weight:142lbs

11 AM

Road bike 1:31:09 [3] 21.65 mi (4:13 / mi) +156m 4:07 / mi
shoes: Ross Signature 290S

Went out to get some fruit and veggies from the Wellsley Whole Foods, because it was about a 70 minute ride out and back, then realizes on the way that it had moved.
Somewhere on Rt 16 I thought. Rode up and down but never saw the store, but apparently went right by it, must have been watching the traffic and missed it.
How many more days this year will I ride in T shirt and shorts??

Monday Nov 28, 2011 #

7 AM

rowing machine (30abs,15lifts,45toes) 20:00 [1]
rhr:45 weight:143lbs

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