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Training Log Archive: coach

In the 7 days ending Feb 27, 2016:

activity # timemileskm+m
  trail running3 3:16:30 17.96(10:57) 28.9(6:48) 412
  paved running4 3:12:38 17.05(11:18) 27.45(7:01) 217
  rowing machine5 42:00 5.87 9.44
  Total10 7:11:08 40.88 65.79 629
averages - sleep:7.9 rhr:39 weight:143.5lbs

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Friday Feb 26, 2016 #

rowing machine 10:00 [3] 2.4 km (4:10 / km)
rhr:39 slept:8.0

35abs,20lifts,25/25hamballs,60heeldrops,2m/quad
3 PM

paved running 57:37 [1] 3.36 mi (17:09 / mi) +17m 16:53 / mi
shoes: Asics GT-1000

More flyering for the rail trail meeting

Thursday Feb 25, 2016 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:7.0 weight:142.5lbs

3 PM

paved running warm up/down 13:28 [3] 1.38 mi (9:48 / mi) +31m 9:09 / mi
ahr:113 max:123 shoes: Asics GT-1000

trail running tempo 37:07 [4] 4.5 mi (8:15 / mi) +30m 8:05 / mi
ahr:140 max:147 shoes: Asics GT-1000

paved running warm up/down 17:25 [2] 1.55 mi (11:14 / mi) +7m 11:05 / mi
ahr:105 max:111 shoes: Asics GT-1000

Wednesday Feb 24, 2016 #

9 AM

rowing machine 2:00 [3]
slept:9.0 weight:143.5lbs

20situps, 30/30heeldrops,20hamballs,2m/quad.

Somehow hurt my lower back, to go with my sore left shoulder blade. Aborted Rowing after I realized it was not helping.

Tuesday Feb 23, 2016 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:39 slept:8.0 weight:143.5lbs

12 PM

paved running 1:12:15 [3] 7.52 mi (9:36 / mi) +149m 9:03 / mi
ahr:119 max:154 shoes: Asics GT-1000

A route I have not run in maybe 20 years

Monday Feb 22, 2016 #

rowing machine 10:00 [3] 2.35 km (4:15 / km)
rhr:40 slept:7.5 weight:144.5lbs

30abs,20lifts,25/30hamballs,35/40heeldrops
1 PM

paved running 21:46 [3] 2.19 mi (9:55 / mi) +13m 9:44 / mi
ahr:110 max:127 shoes: Altra Instinct 1.5

trail running 34:34 [3] 2.8 mi (12:20 / mi) +69m 11:28 / mi
ahr:115 max:130 shoes: Altra Instinct 1.5

paved running 10:07 [3] 1.06 mi (9:35 / mi)
ahr:119 max:131 shoes: Altra Instinct 1.5

Sunday Feb 21, 2016 #

8 AM

trail running long 2:04:49 [2] 10.66 mi (11:43 / mi) +313m 10:44 / mi
ahr:114 max:164 shoes: Salamon SpeedCross 3

With the Tarc GROUP IN THE BLUE hILLS

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