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Training Log Archive: coach

In the 7 days ending Feb 6, 2016:

activity # timemileskm+m
  paved running6 5:05:51 27.66(11:03) 44.51(6:52) 548
  trail running2 1:05:39 6.83(9:37) 10.99(5:59) 77
  rowing machine5 1:02:00 9.62(6:27) 15.49(4:00)
  Exercises2 24:00
  Total13 7:37:30 44.11 70.99 625
averages - sleep:7.5 rhr:39 weight:141.4lbs

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Saturday Feb 6, 2016 #

Exercises (Ballista Routine) 12:00 [2]
weight:142.5lbs

10 AM

paved running 56:15 [1] 4.22 mi (13:19 / mi) +80m 12:34 / mi
ahr:94 max:116 shoes: Montrail Hurricane Ridge Gore

with Jude. snow melting fast.

Friday Feb 5, 2016 #

rowing machine 22:00 [3] 5.0 km (4:24 / km)
slept:7.0 weight:141lbs

2m/quad

Thursday Feb 4, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.0 weight:141lbs

35situps,21/30hamballs,30/40heeldrops,2m/quad
3 PM

paved running 36:51 [2] 3.47 mi (10:37 / mi) +23m 10:24 / mi
ahr:115 max:156 shoes: Altra Instinct 1.5

Wednesday Feb 3, 2016 #

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
rhr:40 slept:9.0 weight:141lbs

15abs,8loifts,30heeldrops,15hamballs,2m/quad
1 PM

paved running warm up/down 23:31 [2] 2.24 mi (10:30 / mi) +36m 10:00 / mi
ahr:105 max:118 shoes: Asics GT-1000

paved running hills 35:55 [4] 3.57 mi (10:04 / mi) +165m 8:48 / mi
ahr:122 max:149 shoes: Asics GT-1000

10x Westfield hill.
10 legs of Paugussett.
A bit of soreness in the left quad for a few moments.

paved running warm up/down 28:31 [3] 2.62 mi (10:53 / mi) +33m 10:29 / mi
ahr:108 max:119 shoes: Asics GT-1000

Tuesday Feb 2, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:37 slept:7.0 weight:141.5lbs

30abs,18lifts,40/40heeldrops,20/30hamballs,2m/quadstretch
3 PM

paved running 16:50 [3] 1.61 mi (10:27 / mi) +11m 10:14 / mi
ahr:117 max:157 shoes: Altra Instinct 1.5

trail running 17:38 [3] 1.65 mi (10:41 / mi) +32m 10:05 / mi
ahr:110 max:118 shoes: Altra Instinct 1.5

Getting some trail time

paved running 14:11 [3] 1.4 mi (10:08 / mi) +1m 10:07 / mi
ahr:106 max:114 shoes: Altra Instinct 1.5

Monday Feb 1, 2016 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)

30situps, 30 heel drops,2m/quad
2 PM

paved running long 20:19 [3] 2.1 mi (9:41 / mi) +68m 8:48 / mi
ahr:114 max:121 shoes: Asics GT-1000

trail running long 48:01 [3] 5.18 mi (9:16 / mi) +45m 9:02 / mi
ahr:123 max:142 shoes: Asics GT-1000

paved running long 27:06 [3] 2.87 mi (9:28 / mi) +73m 8:46 / mi
ahr:121 max:132 shoes: Asics GT-1000

Sunday Jan 31, 2016 #

9 AM

paved running 46:22 [1] 3.56 mi (13:01 / mi) +58m 12:23 / mi
shoes: Altra Instinct 1.5

with Jude
6 PM

Exercises (Ballista Routine) 12:00 [3]

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