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Training Log Archive: coach

In the 7 days ending Apr 10, 2021:

activity # timemileskm+m
  Road bike3 4:00:53 57.4(4:12) 92.38(2:36) 984
  rowing machine6 1:40:16 13.18(7:36) 21.21(4:44)
  Total9 5:41:09 70.58(4:50) 113.59(3:00) 984
  [1-5]9 5:33:12
averages - sleep:7.7 weight:146.1lbs

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Saturday Apr 10, 2021 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:143.5lbs (injured)

12 PM

Road bike 1:22:50 intensity: (3:18 @0) + (16:20 @1) + (10:57 @2) + (52:15 @3) 19.92 mi (4:09 / mi) +367m 3:56 / mi
ahr:107 max:130 shoes: Austro-Daimler Vent Noir

Another lovely day, but , alas, a bit too much for right quad..a twinge at 12 miles went to soreness with 2 miles to go....time for a day off probably.

Friday Apr 9, 2021 #

rowing machine 23:28 [3] 5.0 km (4:42 / km)
weight:146lbs (injured)

30heeldrops,20pushups,20situps,,1m./legstand.....right leg is really unhappy with this.
2 PM

Road bike 1:20:37 intensity: (1:47 @0) + (9:45 @1) + (10:15 @2) + (58:50 @3) 19.57 mi (4:07 / mi) +327m 3:55 / mi
ahr:112 max:133 shoes: Austro-Daimler Vent Noir

70F, low humidity,, sunny....nice.

Thursday Apr 8, 2021 #

rowing machine 23:48 [2] 5.0 km (4:46 / km)
slept:7.0 (injured)

40heeldrops,30pushups,30situps,2x2m.1legstand (rt leg 4x30' )
3 PM

Road bike 1:17:26 intensity: (2:52 @0) + (14:34 @1) + (13:11 @2) + (46:37 @3) + (12 @4) 17.91 mi (4:19 / mi) +289m 4:07 / mi
ahr:109 max:139 shoes: Austro-Daimler Vent Noir

Absolutely no pain on this, just wanted to keep riding it felt so fine........

Wednesday Apr 7, 2021 #

8 AM

rowing machine 10:00 [2] 2.18 km (4:35 / km)
slept:8.0 weight:148lbs (injured)

30 situps, 30 pushups
10 AM

Note

Orthopedist today. 5 xrays later, the problem is a pinched nerve (L4) in my back..That explains the moving about of the muscle pains, and their intensity. Recommended PT for stretches, and core strength. Will be interesting to see what they propose.. I do what I think is a fair amount of core strength..

Monday Apr 5, 2021 #

9 AM

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0 weight:147lbs (injured)

33situps,25pushups
Using a cane to get around......slow improvement, Dr on Wednesday.

Sunday Apr 4, 2021 #

8 AM

rowing machine 23:00 [2] 4.6 km (5:00 / km)
(injured)

About the only exercise I can do without pain.

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