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Training Log Archive: coach

In the 7 days ending Dec 22, 2012:

activity # timemileskm+m
  paved running2 1:47:47 9.24(11:40) 14.86(7:15) 154
  trail running1 1:25:30 8.49(10:04) 13.67(6:15) 136
  rowing machine5 50:00 7.04(7:06) 11.33(4:25)
  Road bike1 48:00 8.28(5:48) 13.32(3:36) 53
  Total9 4:51:17 33.05(8:49) 53.19(5:29) 343
  [1-5]9 4:33:30
averages - sleep:8.1 rhr:41 weight:144.3lbs

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SuMoTuWeThFrSa

Saturday Dec 22, 2012 #

3 PM

paved running 49:50 intensity: (16:01 @0) + (16:17 @1) + (9:38 @2) + (1:39 @3) + (5:49 @4) + (26 @5) 4.09 mi (12:10 / mi) +72m 11:32 / mi
ahr:119 max:168 shoes: Asics 1150

Friday Dec 21, 2012 #

8 AM

rowing machine (35abs,20lifts,20/40toes) 10:00 [2] 2.22 km (4:30 / km)
rhr:41 slept:8.5 weight:143lbs

Thursday Dec 20, 2012 #

8 AM

rowing machine (17abs,bplank,30toes) 10:00 [2] 2.25 km (4:27 / km)
slept:8.25 weight:144lbs

Wednesday Dec 19, 2012 #

7 AM

rowing machine (35abs,blank,20lfts,15/45t) 10:00 [3] 2.26 km (4:25 / km)

12 PM

Road bike 48:00 [2] 8.28 mi (5:48 / mi) +53m 5:41 / mi
shoes: Ross Signature 290S

Errands

Tuesday Dec 18, 2012 #

8 AM

rowing machine (35abs,bplank,20lft,60toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:42 slept:8.0 weight:145lbs

11 AM

paved running 57:57 intensity: (1:46 @0) + (17:56 @1) + (28:43 @2) + (5:36 @3) + (3:56 @4) 5.14 mi (11:16 / mi) +82m 10:44 / mi
ahr:114 max:150

Monday Dec 17, 2012 #

8 AM

rowing machine (30abs,15lft,60toes) 10:00 [2] 2.29 km (4:22 / km)
rhr:40 slept:7.5 weight:145lbs

Too much party food.......

Sunday Dec 16, 2012 #

9 AM

trail running 1:25:30 intensity: (3:26 @1) + (15:02 @2) + (53:34 @3) + (4:32 @4) + (8:56 @5) 8.49 mi (10:04 / mi) +136m 9:35 / mi
ahr:139 max:174 shoes: New Balance Trail

With Giovanni leading, an exploration of Wompatuck.
A lot faster running than I have done lately, so a bit tired afterwards.
The guys flew over the rocks for the last bit of trail, couldn't keep up.
C • Wompatuck 7

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