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Training Log Archive: coach

In the 7 days ending Jun 29, 2015:

activity # timemileskm+m
  Road bike3 5:35:18 61.96(5:25) 99.72(3:22) 1137
  paved running3 2:54:05 15.75(11:03) 25.34(6:52) 340
  rowing machine4 1:03:24 8.7(7:17) 14.0(4:32)
  Total10 9:32:47 86.41(6:38) 139.06(4:07) 1477
  [1-5]10 8:57:37
averages - sleep:7.5 rhr:36 weight:139lbs

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Monday Jun 29, 2015 #

rowing machine 13:24 [3] 3.0 km (4:28 / km)
rhr:36 slept:7.5 weight:140lbs

30abs,40hamballs,30/25heeldrops
10 AM

paved running 51:20 intensity: (31 @1) + (20:47 @2) + (21:28 @3) + (8:34 @4) 4.06 mi (12:39 / mi) +71m 12:00 / mi
ahr:131 max:154 shoes: Altra Instinct 1.5

Jude's HR data

Saturday Jun 27, 2015 #

Event: DVOA French Creek State Park
 
10 AM

Road bike long 2:55:17 [2] 25.21 mi (6:57 / mi) +769m 6:21 / mi
shoes: Trek 720

Franklin Land Trust garden tour with Jude.

Friday Jun 26, 2015 #

Event: 2015 Gold Rush - USA Ultra-long & Western States Championships
 

rowing machine 13:45 [3] 3.0 km (4:35 / km)

30abs,40hamball,30/30heeldrops

Thursday Jun 25, 2015 #

rowing machine 22:50 [3] 5.0 km (4:34 / km)
slept:7.0 weight:138.5lbs

30abs,45hamball,35/30heeldrops,1m.quads
6 PM

paved running 1:30:51 intensity: (2:22 @0) + (32:44 @1) + (50:57 @2) + (4:48 @3) 8.74 mi (10:24 / mi) +208m 9:41 / mi
ahr:113 max:143 shoes: Altra Instinct 1.5

A bit stiff to start but got better quickly so went for the long run.
Through in a fast half up Westfield St. Felt hard but hamstring was OK.

Wednesday Jun 24, 2015 #

4 PM

paved running 31:54 intensity: (3:02 @0) + (18:30 @1) + (10:22 @2) 2.95 mi (10:49 / mi) +61m 10:10 / mi
ahr:106 max:128 shoes: Altra Instinct 1.5

Hamstring felt out of control, and stiff , but warmed up.
Rolled it twice today, but it hurts my clavicle , so then have to roll that (hurt that freeing the hood latch on father in laws car).
6 PM

Road bike 1:32:02 intensity: (29:46 @0) + (53:33 @1) + (8:43 @2) 21.15 mi (4:21 / mi) +224m 4:13 / mi
ahr:97 max:128 shoes: Austro-Daimler Vent Noir

with Jude.

Tuesday Jun 23, 2015 #

rowing machine 13:25 [3] 3.0 km (4:28 / km)
rhr:35 slept:8.0 weight:138.5lbs (injured)

30abs.40hamballs,
10 AM

Road bike 1:07:59 [3] 15.6 mi (4:21 / mi) +144m 4:14 / mi
shoes: Ross Signature 290S

Newton garden and TraderJoe's.
Missed the rain.

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