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Training Log Archive: coach

In the 7 days ending Jan 23, 2021:

activity # timemileskm+m
  paved running6 6:25:01 28.74(13:24) 46.25(8:19) 457
  rowing machine5 50:00 7.08(7:04) 11.4(4:23)
  Exercises1 14:00
  Total11 7:29:01 35.82 57.65 457
  [1-5]10 5:43:20
averages - sleep:8 weight:145.1lbs

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Saturday Jan 23, 2021 #

2 PM

paved running 1:10:48 intensity: (7:45 @0) + (21:42 @1) + (20:46 @2) + (20:35 @3) 5.18 mi (13:40 / mi) +85m 13:00 / mi
ahr:99 max:119 shoes: Asics

with Judy plus

Friday Jan 22, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0 weight:145lbs

30situps,20pushups,heeldrops,
2 PM

paved running 1:26:43 intensity: (7:17 @0) + (12:36 @1) + (19:58 @2) + (35:12 @3) + (7:01 @4) + (4:39 @5) 6.66 mi (13:01 / mi) +132m 12:16 / mi
ahr:109 max:151 shoes: Asics

with Judy then 2 laps of Stoney Lea at T pace.

Thursday Jan 21, 2021 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:7.5 weight:145lbs

45heeldrops,20lifts,20situps,2m./1legstand
3 PM

paved running 40:59 intensity: (9:50 @0) + (21:50 @1) + (7:30 @2) + (1:49 @3) 2.83 mi (14:29 / mi) +62m 13:34 / mi
ahr:91 max:113

Wednesday Jan 20, 2021 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5

60heeldrops,25pushups,30situps,30stepjumps
2 PM

paved running 1:23:34 intensity: (15:28 @0) + (32:27 @1) + (20:52 @2) + (14:47 @3) 6.0 mi (13:56 / mi) +79m 13:23 / mi
ahr:95 max:120

Tuesday Jan 19, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:7.5 weight:145.5lbs

40deadlifts,30situps,2m/1legstand,60heeldrops
11 AM

paved running 42:45 intensity: (5:09 @0) + (10 @1) + (20 @2) + (26:04 @3) + (7:04 @4) + (3:58 @5) 4.04 mi (10:35 / mi) +57m 10:08 / mi
ahr:130 max:148 shoes: Altra Solstice

3 PM

paved running 1:00:12 [0] 4.03 mi (14:56 / mi) +42m 14:28 / mi

Monday Jan 18, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.5 weight:145lbs

75heeldrops

Exercises (ballista level 2) 14:00 [3]

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