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Training Log Archive: coach

In the 7 days ending Dec 24, 2016:

activity # timemileskm+m
  paved running6 4:08:32 21.45(11:35) 34.52(7:12) 416
  rowing machine5 1:11:38 10.07(7:07) 16.2(4:25)
  trail running1 42:32 4.46(9:32) 7.18(5:55) 32
  Total11 6:02:42 35.98(10:05) 57.9(6:16) 448
  [1-5]11 5:17:09
averages - sleep:7.9 rhr:39 weight:141.3lbs

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Saturday Dec 24, 2016 #

10 AM

paved running 39:26 intensity: (27:52 @0) + (9:49 @1) + (1:12 @2) + (33 @3) 2.76 mi (14:16 / mi) +102m 12:48 / mi
ahr:95 max:144 shoes: Asics GT-1000

Friday Dec 23, 2016 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:39 weight:140.5lbs

30abs,45heeldrops,
11 AM

paved running 23:29 intensity: (17:19 @0) + (3:59 @1) + (1:42 @2) + (29 @3) 1.65 mi (14:13 / mi) +47m 13:04 / mi
ahr:109 max:135 shoes: Asics GT-1000

trail running 42:32 intensity: (1:48 @1) + (20:46 @2) + (19:58 @3) 4.46 mi (9:32 / mi) +32m 9:20 / mi
ahr:127 max:139 shoes: Asics GT-1000

paved running 13:08 intensity: (13:01 @2) + (7 @3) 1.36 mi (9:38 / mi) +40m 8:50 / mi
ahr:124 max:133 shoes: Asics GT-1000

Thursday Dec 22, 2016 #

7 AM

rowing machine 13:24 [3] 3.0 km (4:28 / km)
slept:7.0 weight:142.5lbs

30abs,25pushups,50heeldrops,1mbackplank
3 PM

paved running 31:34 intensity: (22 @0) + (23 @1) + (25:04 @2) + (5:45 @3) 3.2 mi (9:52 / mi) +45m 9:27 / mi
ahr:125 max:142 shoes: Asics GT-1000

Wednesday Dec 21, 2016 #

8 AM

rowing machine 13:25 [3] 3.0 km (4:28 / km)
slept:8.0 weight:141lbs

30jacknifes,22pushups,1m/quad,40heeldrops
2 PM

paved running 39:00 intensity: (2:16 @1) + (32:06 @2) + (3:20 @3) + (1:18 @4) 3.93 mi (9:56 / mi) +25m 9:44 / mi
ahr:120 max:162 shoes: Asics GT-1000

Tuesday Dec 20, 2016 #

7 AM

rowing machine 21:55 [3] 5.0 km (4:23 / km)
slept:7.5

35abs,2mbackplank,2m/quad,60heeldrops,20pushups
3 PM

paved running 43:24 intensity: (2:24 @1) + (35:52 @2) + (5:08 @3) 4.47 mi (9:42 / mi) +85m 9:10 / mi
ahr:122 max:132 shoes: Asics GT-1000

Monday Dec 19, 2016 #

9 AM

rowing machine 12:54 [3] 3.0 km (4:18 / km)
slept:9.0

30jacknifes 1m/quad,30jacknifes
1 PM

paved running 58:31 [1] 4.07 mi (14:22 / mi) +72m 13:37 / mi
shoes: Asics GT-1000

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