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Training Log Archive: coach

In the 7 days ending Aug 13, 2012:

activity # timemileskm+m
  Road bike6 7:25:47 104.96(4:15) 168.92(2:38) 1583
  paved running1 53:38 3.94(13:37) 6.34(8:27) 72
  rowing machine2 20:35 2.7(7:37) 4.35(4:44)
  Total9 8:40:00 111.6(4:40) 179.61(2:54) 1655
  [1-5]9 7:28:59
averages - sleep:7.6 rhr:40 weight:143.8lbs

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Monday Aug 13, 2012 #

8 AM

paved running 53:38 intensity: (5:59 @0) + (42:13 @1) + (1:44 @2) + (1:25 @3) + (2:17 @4) 3.94 mi (13:37 / mi) +72m 12:53 / mi
ahr:102 max:161 rhr:41 slept:8.5 shoes: Asics 1140

Morning run with Jude
3 PM

Road bike 50:52 intensity: (13:08 @0) + (21:33 @1) + (16:11 @2) 12.16 mi (4:11 / mi) +109m 4:04 / mi
ahr:94 max:124 shoes: Ross Signature 290S

Newton Garden ride.
Byebyeride 004

Going to have to look up some recipes for tomatoes.......
C • Artistic 1

Sunday Aug 12, 2012 #

Event: Bye Bye Bike Ride
 
10 AM

Road bike long 2:09:49 intensity: (30:52 @0) + (25:34 @1) + (18:20 @2) + (43:50 @3) + (11:13 @4) 30.44 mi (4:16 / mi) +433m 4:05 / mi
ahr:97 max:157 rhr:40 slept:8.0 weight:144lbs shoes: Motobecane InterClub Tandem

Bye Bye Mike and Marie bike ride.
Charlie and Rhonda are getting a head start, Joe is waiting for us.....
Byebyeride 001

Town of Chester Farmer's Market. We got some local cheese, but Peter was disappointed they didn't have any chocolate cupcakes.
Byebyeride 002

Waiting for the ferry.
Byebyeride 003
Last time I was here was August, 1971, on a bike trip in the other direction.

Saturday Aug 11, 2012 #

1 PM

Road bike 38:27 [3] 11.63 mi (3:18 / mi) +70m 3:15 / mi
shoes: Motobecane InterClub Tandem

With Jude on the tandem.
Some more shake down exercises, like getting the tandem onto the car roof rack, adjusting the front derailleur so it doesn't rub the big chainring, then discovering it then doesn't shift at all, readjusting it so it works through all three chainrings.
Confirmed that Jude's seat hurts, so we should change that too....
GPS graph confirms what I saw on the bike speedo, we could hold about 20mph on the flats and easily hit over 30mph on the downhill, (uphills are another matter) , tandems are so awesome.

Friday Aug 10, 2012 #

11 AM

Road bike 1:18:00 intensity: (14:36 @0) + (25:35 @1) + (34:27 @2) + (3:22 @3) 19.31 mi (4:02 / mi) +145m 3:57 / mi
ahr:106 max:143 rhr:40 slept:6.5 weight:144lbs shoes: Motobecane InterClub Tandem

An outing on the tandem with Jude, since at least 3 years ago.
Some mechanical adjustments needed, but went pretty well.

Thursday Aug 9, 2012 #

8 AM

rowing machine (30abs, 15/30toes,bplank) 10:00 [2] 2.15 km (4:39 / km)
rhr:41 slept:8.0 weight:143lbs

Wednesday Aug 8, 2012 #

10 AM

Road bike warm up/down 20:19 intensity: (5:19 @0) + (9:08 @1) + (5:13 @2) + (39 @3) 4.71 mi (4:19 / mi) +59m 4:09 / mi
ahr:100 max:131 shoes: Austro-Daimler Vent Noir

Road bike hills 52:16 intensity: (9:37 @1) + (6:01 @2) + (10:37 @3) + (26:01 @4) 8.82 mi (5:56 / mi) +732m 4:43 / mi
ahr:134 max:160 slept:8.0 shoes: Austro-Daimler Vent Noir

Woke up kinda late this morning, and let JUde and Hill do the morning run without me.
Blue Hill Observation road.
Feeling pretty crummy on the way over, just overall tired and not feeling like pushing hard.
But that's what warmups are for.
Actually felt pretty good for all of these, so fitness is definitely improving.
Only one fellow rider, who looked to be struggling on his one attempt to the summit.

Road bike warm up/down 20:04 intensity: (1:07 @0) + (3:25 @1) + (14:45 @2) + (47 @3) 4.88 mi (4:07 / mi) +35m 4:01 / mi
ahr:115 max:131 shoes: Austro-Daimler Vent Noir

Tuesday Aug 7, 2012 #

8 AM

rowing machine 10:35 [2] 2.2 km (4:49 / km)
rhr:38 slept:6.5 weight:144lbs

3 PM

Road bike 56:00 [3] 13.0 mi (4:18 / mi)
shoes: Ross Signature 290S

To the Newton Garden, got a couple of ripe tomatoes, but chipmunks got one too.............

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