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Training Log Archive: coach

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  paved running5 5:39:22 30.94(10:58) 49.8(6:49) 537
  nordic skiing1 1:31:59 10.45(8:48) 16.81(5:28) 71
  rowing machine3 30:00 4.3(6:59) 6.92(4:20)
  Total9 7:41:21 45.69(10:06) 73.53(6:16) 608
averages - sleep:8.1 rhr:40 weight:142.3lbs

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Saturday Feb 13, 2016 #

paved running 52:00 [1] 4.2 mi (12:23 / mi)
shoes: Asics GT-1000

with Jude

Friday Feb 12, 2016 #

Note
rhr:42 slept:10.0 (rest day)

Although hard to do, definitely need a rest day..RHR high.

Thursday Feb 11, 2016 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:40 slept:7.0 weight:141.5lbs

30abs,15lifts,45heeldrops,2m/quad
1 PM

paved running warm up/down 19:20 [3] 1.9 mi (10:11 / mi) +25m 9:47 / mi
ahr:116 max:133 shoes: Asics GT-1000

paved running hills 31:24 [4] 3.09 mi (10:10 / mi) +119m 9:05 / mi
ahr:122 max:150 shoes: Asics GT-1000

paved running warm up/down 12:01 [2] 1.13 mi (10:39 / mi) +2m 10:36 / mi
ahr:109 max:118 shoes: Asics GT-1000

Wednesday Feb 10, 2016 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0 weight:143lbs

35situps,25/30hamballs,30/40heeldrops,20lifts,2m/quadstretch
2 PM

paved running 1:08:19 [3] 7.1 mi (9:37 / mi) +124m 9:07 / mi
ahr:124 max:137 shoes: Asics GT-1000

I was overdressed, 35F, no sun, some flurries.

Tuesday Feb 9, 2016 #

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:38 slept:7.5 weight:142.5lbs

21/30hamballs,30/30heeldrops2m/quad
11 AM

nordic skiing (SKATE) 1:31:59 [3] 10.45 mi (8:48 / mi) +71m 8:37 / mi
ahr:119 max:158 shoes: Atomic RS-8

Just enough snow, so to GBF to practice skate. Decent powder snow, but was soft and getting softer as the morning went on.
Was good for about, although slow, for 75 minutes, then really started stumbling. Quite wiped upon returning home, had to get a hit of recovery shake to really get going again.

Monday Feb 8, 2016 #

paved running 52:00 [1] 4.2 mi (12:23 / mi)
shoes: Asics GT-1000

with Jude

Sunday Feb 7, 2016 #

12 PM

paved running warm up/down 1:02:04 [1] 4.77 mi (13:01 / mi) +98m 12:14 / mi
ahr:95 max:150 shoes: Asics GT-1000

with Jude

paved running hills 8:20 [5] 0.74 mi (11:16 / mi) +20m 10:23 / mi
ahr:122 max:150 shoes: Asics GT-1000

5x Erin's Way

paved running 4:03 [2] 0.36 mi (11:20 / mi) +3m 11:03 / mi
ahr:114 max:118 shoes: Asics GT-1000

paved running tempo 22:47 [4] 2.81 mi (8:07 / mi) +64m 7:34 / mi
ahr:142 max:149 shoes: Asics GT-1000

T pace, Stoney Lea 4x.

paved running warm up/down 7:04 [2] 0.65 mi (10:52 / mi) +82m 7:49 / mi
ahr:115 max:121 shoes: Asics GT-1000

Really nice day for a good quality workout.

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