Training Log Archive: coach

In the 7 days ending Jan 2, 2016:

	activity	#	time	miles		km		+m
	paved running	4	2:32:40	12.35	(12:22)	19.87	(7:41)	104
	trail running	2	1:26:24	7.34	(11:46)	11.81	(7:19)	269
	rowing machine	4	54:19	6.11		9.84
	Exercises	2	24:00
	Total	10	5:17:23	25.8		41.52		373
	[1-5]	9	4:51:44
averages - sleep:8.5 rhr:40 weight:145lbs

1:21

0:00

11 AM

paved running 58:37 [1] 4.14 mi (14:10 / mi) +25m 13:54 / mi
ahr:99 max:111 shoes: Asics GT-1000

Exercises (Ballista routine) 12:00 [3]

11 AM

paved running 25:39 [0] 1.83 mi (14:02 / mi) +37m 13:12 / mi
shoes: Asics GT-1000

rowing machine 13:00 [3]
slept:8.5 weight:145.5lbs

Erg computer not working
50heeldrops,2m/quadstretch

11 AM

trail running 1:08:30 [3] 5.5 mi (12:27 / mi) +202m 11:11 / mi
ahr:109 max:132 shoes: Salamon SpeedCross 3

with Sam at Noanet Woodlands. Following parts of the TARC 100 course with a detour up Noanet Peak to see the decorated pine tree.

https://scontent-lga3-1.xx.fbcdn.net/hphotos-xfa1/...

rowing machine 10:00 [3] 2.42 km (4:08 / km)
slept:8.5 weight:144.5lbs

30situps,2m/quad, 50heeldrops

rowing machine 21:19 [3] 5.0 km (4:16 / km)
slept:8.5 weight:145lbs

1.5m/quad

Exercises (Ballista Routine) 12:00 [3]

rowing machine 10:00 [3] 2.42 km (4:08 / km)
rhr:40 slept:8.5 weight:145lbs

2 PM

paved running 19:57 [3] 2.17 mi (9:12 / mi) +15m 9:00 / mi
ahr:124 max:133 shoes: Asics GT-1000

trail running 17:54 [3] 1.84 mi (9:44 / mi) +67m 8:44 / mi
ahr:131 max:141 shoes: Asics GT-1000

paved running 17:42 [3] 1.89 mi (9:22 / mi)
ahr:119 max:132 shoes: Asics GT-1000

11 AM

paved running 30:45 [1] 2.32 mi (13:15 / mi) +27m 12:47 / mi
shoes: Asics GT-1000

with Jude