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Training Log Archive: coach

In the 7 days ending Dec 10, 2016:

activity # timemileskm+m
  paved running6 3:51:14 20.22(11:26) 32.55(7:06) 276
  rowing machine5 1:16:26 10.88(7:01) 17.51(4:22)
  Exercises1 22:30
  trail running1 13:40 1.21(11:18) 1.95(7:01) 44
  Total11 5:43:50 32.31 52.0 320
  [1-5]11 5:43:14
averages - sleep:7.7 rhr:38 weight:142.8lbs

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Saturday Dec 10, 2016 #

3 PM

paved running 1:00:32 [1] 4.09 mi (14:48 / mi) +73m 14:01 / mi
shoes: Altra Instinct 1.5

w/Jude

Friday Dec 9, 2016 #

2 PM

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

Afternoon after the electricians departed. Warming up for a easy run.

paved running 38:15 intensity: (3:29 @1) + (30:09 @2) + (4:37 @3) 4.0 mi (9:34 / mi) +65m 9:06 / mi
ahr:119 max:138 shoes: Asics GT-1000

Hip is better. Testing it with some just under T pace around Stoney Lea.

Thursday Dec 8, 2016 #

8 AM

rowing machine 12:48 [3] 3.0 km (4:16 / km)
slept:7.5

33jacknifes,1m/quad,20/20hamballs,45heeldrops
2 PM

paved running 22:25 intensity: (36 @0) + (7:26 @1) + (13:56 @2) + (27 @3) 2.08 mi (10:46 / mi) +69m 9:46 / mi
ahr:111 max:136 shoes: Asics GT-1000

trail running 13:40 intensity: (1:24 @1) + (10:25 @2) + (1:51 @3) 1.21 mi (11:18 / mi) +44m 10:09 / mi
ahr:117 max:137 shoes: Asics GT-1000

Inadvert stopped watch, probably when I saw the herd of American dogs approaching, fortunately they were distracted by another dog and left me to go by.

paved running 20:13 intensity: (4:27 @1) + (15:46 @2) 1.9 mi (10:38 / mi) +2m 10:36 / mi
ahr:113 max:120 shoes: Asics GT-1000

Wednesday Dec 7, 2016 #

rowing machine 21:39 [3] 5.0 km (4:20 / km)
rhr:38 slept:8.0 weight:142.5lbs

30abs,45heeldrops,2m/quad,20pushups,1mwallsit,1.25backplank

Tuesday Dec 6, 2016 #

9 AM

rowing machine 21:59 [3] 5.0 km (4:24 / km)
slept:7.5 weight:143lbs

30abs,1mbackplank,1m/quad,45heeldrops
3 PM

paved running 33:25 [2] 3.18 mi (10:31 / mi) +64m 9:54 / mi
shoes: Asics GT-1000

Monday Dec 5, 2016 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)

30jacknifes, 45heeldrops,1m/quad
A bit tight and sore around upper thigh hips.
2 PM

paved running 34:52 [2] 3.31 mi (10:33 / mi) +3m 10:31 / mi
shoes: Asics GT-1000

Sunday Dec 4, 2016 #

7 AM

Exercises 22:30 [3]

At the Ratlum Mt gym. 3x 9 stations with Eric.
1 leg reverse squat, wall squat, crunches, lat pull down machine, 2 leg squat with weight, ring pulls, pushups, erg rower, front plank.
After reading Charlie's log, I was reminded there were 10 stations. I forgot the step ups, and I learned the correct name of the exercises....2 leg squat with weight= goblet squat.
3 PM

paved running 21:32 [1] 1.67 mi (12:54 / mi)
shoes: Asics GT-1000

with Jude before sunset

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