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Training Log Archive: coach

In the 7 days ending Dec 25, 2021:

activity # timemileskm+m
  paved running7 5:54:38 27.92(12:42) 44.93(7:54) 404
  trail running2 1:06:52 6.15(10:52) 9.9(6:45) 205
  Exercises1 10:00
  rowing machine1 10:00 1.44(6:58) 2.31(4:20)
  Total8 7:21:30 35.5 57.14 609
  [1-5]8 6:58:25
averages - sleep:8.2

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SuMoTuWeThFrSa

Saturday Dec 25, 2021 #

3 PM

paved running 44:56 [3] 3.44 mi (13:04 / mi) +36m 12:39 / mi
shoes: Asics Nimbus

pre dinner run..

Thursday Dec 23, 2021 #

2 PM

trail running 18:03 intensity: (40 @1) + (25 @2) + (5:43 @3) + (3:13 @4) + (8:02 @5) 1.81 mi (9:58 / mi) +71m 8:53 / mi
ahr:138 max:153 shoes: Asics Nimbus

paved running 19:39 intensity: (8:24 @0) + (19 @1) + (1:46 @2) + (9:10 @3) 1.65 mi (11:55 / mi) +77m 10:25 / mi
ahr:95 max:121 shoes: Asics Nimbus

paved running 26:50 intensity: (17 @1) + (2:00 @2) + (24:33 @3) 2.22 mi (12:05 / mi) +39m 11:28 / mi
ahr:112 max:121 shoes: Asics Nimbus

3 PM

paved running 20:11 intensity: (1 @0) + (6:11 @1) + (5:22 @2) + (8:37 @3) 1.52 mi (13:17 / mi) +4m 13:10 / mi
ahr:104 max:119 shoes: Asics Nimbus

run again to meet Judy on her run

Wednesday Dec 22, 2021 #

2 PM

paved running 1:11:03 intensity: (20 @0) + (45:54 @1) + (15:11 @2) + (9:38 @3) 5.26 mi (13:30 / mi) +61m 13:02 / mi
ahr:98 max:118 shoes: Asics Nimbus

with Judy, 1 bottle, 2 nips

Tuesday Dec 21, 2021 #

1 PM

paved running 17:45 intensity: (57 @0) + (43 @1) + (45 @2) + (15:20 @3) 1.62 mi (10:57 / mi) +40m 10:10 / mi
ahr:113 max:129 shoes: Asics Nimbus

trail running long 48:49 intensity: (1:36 @1) + (4:16 @2) + (42:57 @3) 4.34 mi (11:15 / mi) +134m 10:16 / mi
ahr:117 max:130 shoes: Asics Nimbus

paved running 13:25 intensity: (13 @1) + (1:05 @2) + (12:07 @3) 1.24 mi (10:51 / mi) +11m 10:33 / mi
ahr:114 max:125

Monday Dec 20, 2021 #

11 AM

Exercises (ballista level 2) 10:00 [3]
slept:9.0

rowing machine 10:00 [3] 2.31 km (4:20 / km)

1 PM

paved running 57:03 intensity: (26 @0) + (21:33 @1) + (23:25 @2) + (11:39 @3) 4.07 mi (14:01 / mi) +44m 13:34 / mi
ahr:101 max:123 shoes: Asics Nimbus

with Judy

Sunday Dec 19, 2021 #

11 AM

paved running 1:23:46 intensity: (12:57 @0) + (15:59 @1) + (19:47 @2) + (35:03 @3) 6.9 mi (12:08 / mi) +93m 11:39 / mi
ahr:101 max:130 slept:7.4 shoes: Asics Nimbus

with Judy plus, 4 beercans, 2plastic bottles, 1 flat can

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