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Training Log Archive: coach

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  trail running4 3:30:01 18.8(11:10) 30.25(6:57) 434
  paved running4 3:29:07 19.03(10:59) 30.62(6:50) 343
  Total5 6:59:08 37.83(11:05) 60.88(6:53) 776
  [1-5]5 6:47:06
averages - sleep:7.5 weight:146.5lbs

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Saturday Dec 31, 2016 #

3 PM

paved running 16:11 intensity: (4:02 @0) + (17 @1) + (9:30 @2) + (1:41 @3) + (41 @4) 1.64 mi (9:52 / mi) +43m 9:08 / mi
ahr:125 max:157 shoes: Asics GT-1000

With Hill,Sam & Ross and a little with Jude,
A family outing.

trail running 20:37 intensity: (3:04 @1) + (17:19 @2) + (14 @3) 1.84 mi (11:12 / mi) +65m 10:05 / mi
ahr:117 max:130 shoes: Asics GT-1000

paved running 17:59 intensity: (4:51 @1) + (13:08 @2) 1.83 mi (9:50 / mi)
ahr:113 max:123 shoes: Asics GT-1000

Friday Dec 30, 2016 #

10 AM

Note

Boda Borg!

Thursday Dec 29, 2016 #

11 AM

paved running 40:24 intensity: (8:00 @0) + (7:58 @1) + (15:01 @2) + (3:42 @3) + (4:03 @4) + (1:40 @5) 3.7 mi (10:55 / mi) +121m 9:55 / mi
ahr:125 max:179 slept:7.5 weight:146.5lbs shoes: Asics GT-1000

I missed the morning group run, but was inspired to go out and duplicate it, and a bit more, by the article I read.
http://www.nytimes.com/2016/12/28/sports/ed-whitlo...

Post run weight, 143.5. Could I really lose 3 pounds on an 8 mile run?
C • Whitlock 2

trail running 23:05 intensity: (3 @1) + (3:28 @2) + (5:23 @3) + (9:42 @4) + (4:29 @5) 2.09 mi (11:04 / mi) +65m 10:05 / mi
ahr:148 max:180 shoes: Asics GT-1000

paved running 22:09 intensity: (16 @1) + (1:11 @2) + (10:39 @3) + (9:04 @4) + (59 @5) 2.18 mi (10:10 / mi) +47m 9:32 / mi
ahr:146 max:173 shoes: Asics GT-1000

Tuesday Dec 27, 2016 #

10 AM

trail running 1:10:03 intensity: (42:46 @2) + (13:38 @3) + (12:11 @4) + (1:28 @5) 6.76 mi (10:22 / mi) +236m 9:21 / mi
ahr:117 max:178 shoes: Columbia Master Fly

Run with Sam in the Blue Hills. Nice to have company.

Monday Dec 26, 2016 #

8 AM

paved running 17:05 [3] 1.62 mi (10:33 / mi) +39m 9:49 / mi
shoes: Asics GT-1000

With Sam and Ross. Had to stop at the NU track pp for gastic relief. Just too much food over the past few days.

trail running 48:08 [3] 4.06 mi (11:52 / mi) +34m 11:34 / mi
shoes: Asics GT-1000

paved running 14:17 [3] 1.42 mi (10:03 / mi)
shoes: Asics GT-1000

paved running 17:05 [3] 1.62 mi (10:34 / mi) +18m 10:13 / mi

trail running 48:08 [3] 4.06 mi (11:52 / mi) +34m 11:34 / mi

paved running 14:17 [3] 1.42 mi (10:03 / mi)

Sunday Dec 25, 2016 #

8 AM

paved running 49:40 intensity: (44:53 @1) + (3:21 @2) + (1:05 @3) + (21 @4) 3.6 mi (13:48 / mi) +75m 12:57 / mi
ahr:98 max:150 shoes: Asics GT-1000

With Jude. Went a different route as the sidewalks were icy.

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