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Training Log Archive: coach

In the 7 days ending Mar 4, 2017:

activity # timemileskm+m
  paved running5 3:43:09 18.86(11:50) 30.35(7:21) 411
  trail running3 1:43:58 9.78(10:38) 15.74(6:36) 467
  orienteering1 1:06:57 4.77(14:02) 7.68(8:43) 30414c
  rowing machine4 51:29 7.39(6:58) 11.89(4:20)
  Total11 7:25:33 40.79(10:55) 65.65(6:47) 118214c
  [1-5]11 6:52:13
averages - sleep:8.2 rhr:39 weight:140.7lbs

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Saturday Mar 4, 2017 #

Event: US Interscholastic and Intercollegiate Championships
 

Friday Mar 3, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:38 slept:8.5 weight:141lbs

33jacknifes,25pushups,40heeldrops,2m/quad

Note
(injured)

Rt hip acted up on Wed. Was surprised as running in terrain has never bothered it.....had this first appear in early Nov. but didn't bother me at all on the Traverse.
Noticable swollen this morning.
12 PM

trail running (Skyline One) 1:10:58 intensity: (15 @0) + (11 @1) + (27:28 @2) + (41:12 @3) + (1:52 @4) 6.7 mi (10:36 / mi) +417m 8:53 / mi
ahr:132 max:159 shoes: Columbia Master Fly

Thursday Mar 2, 2017 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:7.0 weight:140.5lbs

30abs,20lifts,20/20hamballs,2m/quad
1 PM

paved running 39:10 intensity: (34:36 @1) + (4:34 @2) 3.17 mi (12:21 / mi) +87m 11:23 / mi
ahr:103 max:120 shoes: Altra Instinct 1.5

PO,bank, town hall, water co.

Wednesday Mar 1, 2017 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:141lbs

30abs,20pushups,
2 PM

orienteering (1986 club champs) 1:06:57 intensity: (12:30 @1) + (40:09 @2) + (13:43 @3) + (35 @4) 4.77 mi (14:02 / mi) +304m 11:43 / mi
ahr:120 max:159 14c shoes: Inov8 OROC 350

trail running warm up/down 5:51 intensity: (13 @0) + (1:38 @1) + (4:00 @2) 0.34 mi (17:24 / mi) +3m 16:56 / mi
ahr:109 max:118 shoes: Inov8 OROC 350

Tuesday Feb 28, 2017 #

9 AM

rowing machine 21:29 [3] 5.0 km (4:18 / km)
rhr:39 slept:9.0 weight:140.5lbs

35abs,20lifts,20/20hamballs,30/30heeldrops,2m/quad
4 PM

paved running 35:07 intensity: (50 @0) + (27:18 @1) + (4:56 @2) + (10 @3) + (1:02 @4) + (51 @5) 3.24 mi (10:51 / mi)
ahr:108 max:187 shoes: Altra Instinct 1.5

Monday Feb 27, 2017 #

11 AM

paved running 39:03 intensity: (23:44 @0) + (10:43 @1) + (1:51 @2) + (2:29 @3) + (16 @4) 2.73 mi (14:18 / mi) +64m 13:20 / mi
ahr:100 max:150 shoes: Altra Instinct 1.5

Morning run with Jude
2 PM

paved running long 36:45 intensity: (8:14 @0) + (22 @1) + (18:11 @2) + (9:58 @3) 3.81 mi (9:39 / mi) +107m 8:53 / mi
ahr:125 max:137 shoes: Asics GT-1000

trail running long 27:09 intensity: (23 @1) + (16:51 @2) + (9:55 @3) 2.75 mi (9:53 / mi) +47m 9:23 / mi
ahr:128 max:140 shoes: Asics GT-1000

paved running long 16:07 intensity: (4 @0) + (31 @1) + (14:03 @2) + (1:29 @3) 1.68 mi (9:35 / mi) +80m 8:21 / mi
ahr:125 max:133 shoes: Asics GT-1000

Sunday Feb 26, 2017 #

11 AM

paved running 56:57 [1] 4.23 mi (13:28 / mi) +73m 12:47 / mi
shoes: Altra Instinct 1.5

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