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Training Log Archive: coach

In the 7 days ending Nov 19, 2016:

activity # timemileskm+m
  paved running3 2:18:29 10.15(13:39) 16.33(8:29) 172
  Road bike2 2:15:20 31.24(4:20) 50.28(2:41) 255
  rowing machine6 56:00 9.62(5:49) 15.47(3:37)
  trail running1 36:04 3.31(10:54) 5.33(6:46) 31
  Exercises2 22:00
  Total12 6:27:53 54.31 87.41 458
averages - sleep:7.5 rhr:42 weight:140.8lbs

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Saturday Nov 19, 2016 #

rowing machine warm up/down 6:00 [3] 1.3 km (4:37 / km)

Exercises (Ballista routine,level 1) 10:00 [1]

1 PM

paved running 57:46 [1] 4.07 mi (14:11 / mi) +74m 13:25 / mi
shoes: Asics GT-1000

with Jude, testing the hip

Friday Nov 18, 2016 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141.5lbs

Thursday Nov 17, 2016 #

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:8.5 weight:140.5lbs

33jacknifes,2mbackplank,30/30heeldrops,2m/quad
1 PM

Road bike 53:15 [3] 12.07 mi (4:25 / mi) +91m 4:19 / mi
shoes: Ross Signature 290S

Wednesday Nov 16, 2016 #

Exercises (Ballista routine,level 1) 12:00 [1]

7 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
slept:6.5

30jacknifes,20pushups,1mbackplank,45heeldrops,2m/quad
3 PM

paved running 17:15 [3] 1.64 mi (10:30 / mi) +43m 9:43 / mi
shoes: Asics GT-1000

trail running 36:04 [3] 3.31 mi (10:54 / mi) +31m 10:35 / mi
shoes: Asics GT-1000

Rt hip sore the whole way. Finally just turned around and headed home.

paved running 12:20 [2] 1.11 mi (11:08 / mi)
shoes: Asics GT-1000

Tuesday Nov 15, 2016 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:42 slept:7.0 weight:140.5lbs

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

Monday Nov 14, 2016 #

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

35jacknifes,1mbackplank,30/30heeldrops,2m/quad
1 PM

Road bike 1:22:05 [3] 19.17 mi (4:17 / mi) +164m 4:10 / mi
shoes: Ross Signature 290S

To TJoes, then a really long way home.

Sunday Nov 13, 2016 #

11 AM

paved running 51:08 [1] 3.32 mi (15:24 / mi) +55m 14:38 / mi
shoes: Altra Instinct 1.5

Out with Jude, but then my hip acted up, walked the rest.

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