Training Log Archive: coach

In the 7 days ending Oct 15, 2016:

	activity	#	time	miles		km		+m
	paved running	4	2:32:10	14.7	(10:21)	23.66	(6:26)	228
	trail running	2	2:07:35	9.86	(12:56)	15.87	(8:02)	114
	rowing machine	4	40:00	5.67	(7:03)	9.13	(4:23)
	Exercises	1	12:00
	Total	10	5:31:45	30.24		48.66		342
averages - sleep:7.5 rhr:39 weight:141.4lbs

1:32

0:00

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:37 slept:5.5 weight:140lbs

30abs,20pushups,2m/quad,45heeldrops

2 PM

paved running 36:53 [2] 3.46 mi (10:40 / mi) +32m 10:22 / mi
shoes: Altra Instinct 1.5

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:142.5lbs

30jacknifes,2m/quad,30sbackplank

4 PM

paved running 24:13 [3] 2.23 mi (10:52 / mi) +73m 9:51 / mi
shoes: Asics GT-1000

trail running 34:36 [3] 3.28 mi (10:33 / mi) +47m 10:06 / mi
shoes: Asics GT-1000

paved running 15:48 [3] 1.61 mi (9:48 / mi) +39m 9:07 / mi
shoes: Asics GT-1000

rowing machine 10:00 [3] 2.34 km (4:16 / km)
rhr:41 slept:9.0 weight:140.5lbs

30abs,15pushups,2m/quad,50heeldrops,1m.backplank

5 PM

paved running 35:34 [3] 3.33 mi (10:41 / mi) +19m 10:30 / mi

8 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.0 weight:142.5lbs

30jacknifes,60heeldrops,20pushups,2m/quad,backplank

5 PM

paved running 39:42 [3] 4.07 mi (9:45 / mi) +65m 9:17 / mi
shoes: Altra Instinct 1.5

With 2 laps of Stoney Lea at faster pace.

6 PM

Exercises (Ballista routine) 12:00 [2]

Back to Ballista.

12 PM

trail running 1:32:59 [1] 6.58 mi (14:08 / mi) +67m 13:42 / mi
shoes: Asics GT-1000

The Battle Road with Jude. Perfect fall day.