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Training Log Archive: coach

In the 7 days ending Jun 30, 2012:

activity # timemileskm+m
  paved running4 3:45:21 18.61(12:07) 29.95(7:31) 356
  trail running3 2:28:01 14.81(10:00) 23.84(6:13) 417
  Road bike1 54:32 12.4(4:24) 19.96(2:44) 104
  track running1 26:55 3.13(8:36) 5.04(5:21)
  rowing machine2 16:20 2.17(7:31) 3.5(4:40)
  Total9 7:51:09 51.12(9:13) 82.28(5:44) 877
  [1-5]8 6:25:20
averages - sleep:7.7 rhr:38 weight:144.5lbs

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Saturday Jun 30, 2012 #

11 AM

trail running 4:35 intensity: (2:38 @0) + (12 @1) + (55 @2) + (50 @3) 0.43 mi (10:37 / mi) +7m 10:06 / mi
ahr:122 max:146

C • Spheres 1

trail running 30:50 intensity: (16 @0) + (5:04 @1) + (22:22 @2) + (3:08 @3) 2.67 mi (11:32 / mi) +47m 10:56 / mi
ahr:119 max:132

trail running 4:35 intensity: (2:38 @0) + (12 @1) + (55 @2) + (50 @3) 0.43 mi (10:37 / mi) +7m 10:06 / mi
ahr:122 max:146

trail running 1:05 intensity: (28 @0) + (37 @1) 0.1 mi (11:11 / mi)
ahr:96 max:109

3 PM

trail running 1:04:51 intensity: (1:48 @1) + (29:01 @2) + (34:02 @3) 6.25 mi (10:23 / mi) +303m 9:01 / mi
ahr:127 max:143

Thursday Jun 28, 2012 #

Note
(rest day)

Walk around Frankfurt.
Good sausage lunch with beer.
C • Sausage 1

Wednesday Jun 27, 2012 #

7 AM

paved running (30abs,bplank) 38:36 intensity: (2:41 @0) + (35:47 @1) + (8 @2) 3.1 mi (12:27 / mi) +11m 12:19 / mi
ahr:98 max:110 rhr:39 slept:8.0 shoes: Asics 1140

With Jude.
C • WMOC 1
11 PM

Note

Nice Ride on big Airbus.

Tuesday Jun 26, 2012 #

8 AM

rowing machine (35abs,bplank,50/20toes) 10:00 [1] 2.15 km (4:39 / km)
rhr:37 slept:8.0 weight:145lbs

12 PM

trail running tempo 42:05 intensity: (12 @0) + (32 @1) + (10:35 @2) + (26:56 @3) + (3:50 @4) 4.93 mi (8:32 / mi) +53m 8:16 / mi
ahr:137 max:152 shoes: Asics 1150

24 minutes at T pace.

track running tempo 4:12 intensity: (5 @0) + (8 @1) + (32 @2) + (2:05 @3) + (1:22 @4) 0.52 mi (8:01 / mi)
ahr:138 max:148 shoes: Asics 1150

track running tempo 4:14 intensity: (16 @2) + (1:22 @3) + (2:36 @4) 0.52 mi (8:08 / mi)
ahr:143 max:149 shoes: Asics 1150

track running tempo 4:27 intensity: (32 @2) + (1:25 @3) + (2:30 @4) 0.52 mi (8:30 / mi)
ahr:142 max:148 shoes: Asics 1150

track running tempo 4:32 intensity: (39 @2) + (1:53 @3) + (2:00 @4) 0.52 mi (8:39 / mi)
ahr:141 max:148 shoes: Asics 1150

track running tempo 4:46 intensity: (7 @1) + (55 @2) + (2:48 @3) + (56 @4) 0.52 mi (9:09 / mi)
ahr:139 max:148 shoes: Asics 1150

track running tempo 4:44 intensity: (15 @1) + (50 @2) + (2:53 @3) + (46 @4) 0.52 mi (9:09 / mi)
ahr:138 max:147 shoes: Asics 1150

paved running warm up/down 19:24 intensity: (1:45 @1) + (16:55 @2) + (44 @3) 1.87 mi (10:23 / mi) +26m 9:57 / mi
ahr:119 max:131 shoes: Asics 1150

Monday Jun 25, 2012 #

7 AM

rowing machine 6:20 [1] 1.35 km (4:41 / km)
rhr:39 slept:7.0 weight:144lbs

8 AM

paved running 50:20 [0] 4.04 mi (12:28 / mi) +72m 11:49 / mi
shoes: Asics 1140

With Jude and Hill.
4 PM

Road bike 54:32 intensity: (26:31 @0) + (23:56 @1) + (4:05 @2) 12.4 mi (4:24 / mi) +104m 4:17 / mi
ahr:87 max:120 shoes: Ross Signature 290S

Checking on the Newton garden. New fencing seems to have deterred the Brussell Sprout plant niblers.
C • another theory 1

Sunday Jun 24, 2012 #

Event: NEOC: New England Canoe-O Championships
 
9 AM

paved running long 1:57:01 intensity: (1:04:43 @1) + (46:45 @2) + (2:24 @3) + (3:00 @4) + (9 @5) 9.6 mi (12:11 / mi) +247m 11:17 / mi
ahr:109 max:169 shoes: Asics 1140

First hour with Jude and Hill, then onto Wilson Mt with Hill.

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