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Training Log Archive: coach

In the 7 days ending Mar 7, 2015:

	activity	#	time	miles		km		+m
	nordic skiing	3	3:48:25	28.26	(8:05)	45.48	(5:01)	949
	trail running	1	58:43	4.43	(13:15)	7.13	(8:14)	277
	rowing machine	4	52:46	7.18	(7:21)	11.56	(4:34)
	paved running	1	38:12	3.59	(10:38)	5.78	(6:36)	31
	Total	9	6:18:06	43.47	(8:42)	69.95	(5:24)	1257
averages - sleep:7.8 rhr:39 weight:144.3lbs

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Saturday Mar 7, 2015 #

Event: NYSSRA Nordic Championships ski-O

Event: 19th Annual Snowgaine

Friday Mar 6, 2015 #

rowing machine 22:46 [3] 5.0 km (4:33 / km)
rhr:42 weight:143lbs (sick)

Thursday Mar 5, 2015 #

rowing machine 10:00 [3] 2.1 km (4:46 / km)
rhr:39 slept:8.5 weight:144lbs (sick)

(142)
30abs,40hamballs,60heelliftdrops

1 PM

trail running (snow) 58:43 4.43 mi (13:15 / mi) +277m 11:06 / mi
ahr:122 max:164 shoes: Icebug Pytho BUgrip

Best packed trail is the skyline.

Wednesday Mar 4, 2015 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:38 slept:7.0 weight:145lbs (sick)

(142)
15abs,45toes

Tuesday Mar 3, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:37 slept:8.0 weight:145lbs

(140.5)
30abs40hamballs

12 PM

paved running 38:12 3.59 mi (10:38 / mi) +31m 10:21 / mi
ahr:103 max:124 (sick) shoes: Columbia Master Fly

Bank, PO.
Trying a new pair of shoes. Rt calf was getting tight at the end.

Monday Mar 2, 2015 #

10 AM

nordic skiing (Classic) 1:30:46 [2] 5.5 mi (16:30 / mi) +406m 13:25 / mi
shoes: Fisher SRClassic

East Pasture loop with Jude.
First 2 miles uphill, then the wicked S curve down, some nice flat to downhill, then more up and down.
Much more up and down than we remember.

Sunday Mar 1, 2015 #

11 AM

nordic skiing 1:10 6.9 mi (10 / mi)
shoes: Fisher SRClassic

with Jude,

2 PM

nordic skiing long (Skate ) 2:16:29 [3] 15.86 mi (8:36 / mi) +543m 7:47 / mi
shoes: Atomic RS10

Hall trail. One of my favorites, but the initial climb off the Ellis River is brutal.

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