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Training Log Archive: coach

In the 7 days ending Oct 29, 2016:

activity # timemileskm+m
  paved running3 2:43:13 15.42(10:35) 24.82(6:35) 266
  trail running2 2:27:55 12.61(11:44) 20.29(7:17) 427
  rowing machine5 50:00 7.11(7:02) 11.44(4:22)
  Exercises1 15:00
  Total11 6:16:08 35.13 56.54 693
averages - sleep:8.3 rhr:39 weight:139.5lbs

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Friday Oct 28, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:8.25 weight:139.5lbs

30abs,1mbackplank,2m/quad,60heeldrops,15lifts

Thursday Oct 27, 2016 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)

30jacknifes,20/20heeldrops,1m/quad,10pushups,15lifts
12 PM

paved running 35:07 [3] 3.35 mi (10:29 / mi) +15m 10:20 / mi
shoes: Altra Instinct 1.5

5 PM

Exercises (Ballista routine) 15:00 [3]

Wednesday Oct 26, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

20abs,45heeldrops,15lifts.1mbackplank,1m/quad
11 AM

trail running (Skyline 1) 1:06:32 [4] 6.73 mi (9:53 / mi) +412m 8:18 / mi
shoes: Columbia Master Fly

HAd to get this in today. Bad weather coming tomorrow. Was fast in the beginning as I was a bit chilly, and had to slow a bit through the middle and climbs. Fast enough for a good time having not run this since before the US Champs.

Tuesday Oct 25, 2016 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
rhr:39 slept:8.5 weight:139.5lbs

30jacknifes,20pushups,1mbackplank,2m/quad,20/40heeldrops
3 PM

paved running 28:48 [3] 3.0 mi (9:35 / mi) +70m 8:56 / mi
shoes: Altra Instinct 1.5

Monday Oct 24, 2016 #

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.5

45heeldrops
11 AM

paved running 15:40 [1] 1.18 mi (13:13 / mi)
shoes: Altra Instinct 1.5

To the PO with Jude

paved running 1:23:38 [3] 7.88 mi (10:37 / mi) +181m 9:54 / mi
shoes: Altra Instinct 1.5

To water co. and then over to DCD to do some hills (8x160m.) on the grass, then more to get used to running with tired legs.

Sunday Oct 23, 2016 #

2 PM

trail running 1:21:23 [1] 5.88 mi (13:51 / mi) +15m 13:44 / mi
shoes: Asics GT-1000

Nice run with Jude on a Concord old rail trail. Then a tour of the Old Manse and North Bridge.
https://www.facebook.com/jeff.saeger.56

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