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Training Log Archive: coach

In the 7 days ending Dec 30, 2019:

activity # timemileskm+m
  paved running6 6:09:23 26.22(14:05) 42.19(8:45) 407
  trail running3 1:12:57 6.16(11:51) 9.91(7:21) 94
  orienteering1 1:11:04 3.8(18:42) 6.12(11:37) 14310c
  rowing machine2 20:00 1.43 2.3
  Total10 8:53:24 37.61 60.52 64410c
  [1-5]10 8:13:08
averages - sleep:9 weight:150.4lbs

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Monday Dec 30, 2019 #

11 AM

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

30situps,20pushups,

Sunday Dec 29, 2019 #

Event: Mt van Hoevenberg ski-o - CANCELLED
 
12 PM

paved running 1:10:09 intensity: (29:57 @0) + (29:47 @1) + (9:34 @2) + (51 @3) 4.16 mi (16:52 / mi) +77m 15:57 / mi
ahr:85 max:111 shoes: Asics

with Judy

Saturday Dec 28, 2019 #

10 AM

trail running warm up/down 19:41 intensity: (7 @1) + (1:13 @2) + (12:37 @3) + (18 @4) + (5:26 @5) 1.5 mi (13:07 / mi) +32m 12:18 / mi
ahr:129 max:177 shoes: Inov-8 OROC 340

orienteering 1:11:04 intensity: (2:28 @0) + (16:50 @1) + (9:12 @2) + (42:34 @3) 3.8 mi (18:42 / mi) +143m 16:44 / mi
ahr:107 max:132 10c shoes: Inov-8 OROC 340

club training by Bridget and Kristen
12 PM

trail running warm up/down 3:09 intensity: (19 @1) + (38 @2) + (2:12 @3) 0.29 mi (10:51 / mi) +2m 10:36 / mi
ahr:111 max:119 shoes: Inov-8 OROC 340

3 PM

paved running 1:01:08 intensity: (18 @0) + (17:54 @1) + (20:15 @2) + (20:46 @3) + (1:41 @4) + (14 @5) 4.05 mi (15:06 / mi) +64m 14:23 / mi
ahr:106 max:146 shoes: Asics

with Judy

Friday Dec 27, 2019 #

2 PM

paved running 1:13:38 intensity: (13 @0) + (33:34 @1) + (23:57 @2) + (15:54 @3) 5.13 mi (14:20 / mi) +82m 13:40 / mi
ahr:101 max:120

Thursday Dec 26, 2019 #

rowing machine 10:00 [3]
slept:9.0 weight:150.4lbs

14pushups,20situps,44heeldrops
4 PM

paved running 39:53 [3] 2.74 mi (14:34 / mi) +58m 13:40 / mi

Wednesday Dec 25, 2019 #

10 AM

paved running 1:34:00 intensity: (7:04 @0) + (27:25 @1) + (23:34 @2) + (35:57 @3) 7.24 mi (12:59 / mi) +80m 12:33 / mi
ahr:102 max:128 shoes: Asics

with Judy, then Christine and Hillary, then along the rec trail by myself, which was really slow and snowy.

Tuesday Dec 24, 2019 #

10 AM

paved running 17:49 intensity: (16 @0) + (42 @1) + (23 @2) + (16:28 @3) 1.64 mi (10:53 / mi) +39m 10:09 / mi
ahr:116 max:129

trail running 50:07 intensity: (1:53 @1) + (5:32 @2) + (42:42 @3) 4.37 mi (11:28 / mi) +60m 11:00 / mi
ahr:117 max:136

paved running 12:46 [3] 1.26 mi (10:09 / mi) +7m 9:59 / mi
ahr:121 max:128

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