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Training Log Archive: coach

In the 7 days ending Sep 20, 2015:

activity # timemileskm+m
  trail running5 4:32:51 24.52(11:08) 39.47(6:55) 891
  Road bike3 4:01:22 52.48(4:36) 84.45(2:51) 424
  paved running3 1:35:59 9.41(10:12) 15.14(6:20) 114
  rowing machine5 50:00 6.88(7:16) 11.08(4:31)
  Total12 11:00:12 93.29(7:05) 150.14(4:24) 1429
  [1-5]12 10:58:09
averages - sleep:7.6 rhr:37 weight:140.4lbs

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Sunday Sep 20, 2015 #

7 AM

trail running long 1:56:48 intensity: (1:02:48 @1) + (51:30 @2) + (2:30 @3) 9.81 mi (11:54 / mi) +325m 10:48 / mi
ahr:109 max:135 slept:7.0 shoes: Columbia Master Fly

Arrived at houghtons pond for the 7:30 TARC group, but alas, no one there so did loop and hurried back to see if anyone was there for 8:30.
The beginners group was there and I ran with them. Good to have someone to talk to and pass the time.
4 PM

Road bike 48:52 [2] 11.02 mi (4:26 / mi) +84m 4:20 / mi
shoes: Austro-Daimler Vent Noir

ride with Jude.

Saturday Sep 19, 2015 #

Event: NEOC: Great Brook Farm State Park
 
9 AM

Road bike 2:22:30 [2] 29.45 mi (4:50 / mi) +340m 4:40 / mi
rhr:37 slept:7.0 weight:142lbs shoes: Austro-Daimler Vent Noir

Nice ride with Jude.
4 PM

paved running 22:33 intensity: (4:16 @1) + (18:17 @2) 2.23 mi (10:06 / mi) +17m 9:52 / mi
ahr:112 max:126 shoes: Altra Instinct 1.5

trail running hills 20:38 intensity: (10 @0) + (1:24 @1) + (7:58 @2) + (9:37 @3) + (1:29 @4) 1.72 mi (12:00 / mi) +69m 10:40 / mi
ahr:130 max:151 shoes: Altra Instinct 1.5

The hill at DCD.
I remember doing these with Ross and Sam many years ago...

paved running 8:36 intensity: (30 @0) + (3:06 @1) + (4:48 @2) + (12 @3) 0.76 mi (11:22 / mi) +10m 10:55 / mi
ahr:112 max:130 shoes: Altra Instinct 1.5

Friday Sep 18, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:139.5lbs

20abs,20/20hamblls,30/30heeldrops,15lifts,1mquads

Thursday Sep 17, 2015 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0 weight:139.5lbs

30situps,15lifts,backplank,sideplanks,40/45heeldrops,1mquads
4 PM

paved running 20:52 intensity: (36 @0) + (4:48 @1) + (13:43 @2) + (1:45 @3) 2.08 mi (10:01 / mi) +46m 9:22 / mi
ahr:116 max:134 shoes: Altra Instinct 1.5

trail running 44:02 intensity: (10:43 @2) + (33:19 @3) 4.61 mi (9:33 / mi) +65m 9:09 / mi
ahr:132 max:139 shoes: Altra Instinct 1.5

paved running 11:04 [2] 1.14 mi (9:41 / mi)
ahr:124 max:128 shoes: Altra Instinct 1.5

Wednesday Sep 16, 2015 #

rowing machine 10:00 [3] 2.24 km (4:28 / km)
weight:140.5lbs

30situps, back&sideplanks,15lifts
4 PM

trail running 1:12:40 intensity: (2:31 @1) + (39:40 @2) + (30:29 @3) 6.61 mi (11:00 / mi) +418m 9:11 / mi
ahr:127 max:146 shoes: Columbia Master Fly

Skyline one route. Felt slow, ran slow. Really tired from this,.
I was wondering how long I can still keep at this, can I run my age in minutes? 65 minutes would be tough.
A stop on Buck Hill to watch as the planes heading into Logan turned over the south shore and lined up for their approach.

Tuesday Sep 15, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:7.5

30situps,10lifts,backplanck,sideplanks,30heeldrops
3 PM

paved running 14:14 intensity: (47 @0) + (6:56 @1) + (6:31 @2) 1.36 mi (10:27 / mi) +30m 9:47 / mi
ahr:107 max:125

trail running 18:43 intensity: (7:49 @1) + (10:54 @2) 1.77 mi (10:33 / mi) +14m 10:18 / mi
ahr:112 max:124

paved running 18:40 intensity: (7:48 @1) + (10:52 @2) 1.83 mi (10:13 / mi) +11m 10:02 / mi
ahr:110 max:120

Monday Sep 14, 2015 #

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0

30situps,13lifts,side planks, backplank, 45heeldrops,1m.quads.

Road bike 50:00 [2] 12.0 mi (4:10 / mi)
shoes: Ross Signature 290S

Ride to Newton Garden with Jude. Got lots of cherry tomatoes.
Pumpkins and squash can wait for another day.

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