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Training Log Archive: coach

In the 7 days ending Jan 1, 2022:

activity # timemileskm+m
  paved running6 7:22:01 33.07(13:22) 53.22(8:18) 781
  trail running1 26:18 1.48(17:46) 2.38(11:02) 15
  rowing machine2 23:04 3.28(7:02) 5.28(4:22)
  Total8 8:11:23 37.83(12:59) 60.88(8:04) 795
  [1-5]8 7:07:34
averages - sleep:8.2 rhr:48 weight:151.7lbs

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Saturday Jan 1, 2022 #

11 AM

paved running 30:18 intensity: (1:27 @0) + (24:23 @1) + (1:57 @2) + (2:31 @3) 1.9 mi (15:57 / mi) +2m 15:54 / mi
ahr:96 max:112 shoes: Asics Nimbus

From the Needham playground to home with Judy...10C and misty rain.

trail running 26:18 intensity: (4 @0) + (2:43 @1) + (23:21 @2) + (10 @3) 1.48 mi (17:46 / mi) +15m 17:14 / mi
ahr:95 max:107 shoes: Asics Nimbus

Trails under I95 and along Rt 135 with Judy

paved running 20:19 intensity: (16:10 @1) + (4:09 @2) 1.42 mi (14:19 / mi) +18m 13:47 / mi
ahr:95 max:105 shoes: Asics Nimbus

3nips, 2 flat cans

Friday Dec 31, 2021 #

12 PM

paved running 1:33:04 intensity: (13:49 @0) + (13:24 @1) + (30:54 @2) + (29:23 @3) + (3:10 @4) + (2:24 @5) 6.99 mi (13:19 / mi) +522m 10:48 / mi
ahr:104 max:148 rhr:48 slept:8.0 weight:151lbs shoes: Asics Nimbus

with Judy on the other side of town, then a lap at T pace, then Sandy Valley to collect more beer cans.
5nips, 2flatcans,3beer cans

Thursday Dec 30, 2021 #

2 PM

paved running 1:03:08 intensity: (7:29 @0) + (6:29 @1) + (35:58 @2) + (13:12 @3) 4.37 mi (14:27 / mi) +72m 13:45 / mi
ahr:100 max:115 shoes: Asics Nimbus

with Judy

Wednesday Dec 29, 2021 #

3 PM

paved running 1:04:08 intensity: (20:22 @0) + (50 @1) + (8:37 @2) + (34:19 @3) 5.05 mi (12:42 / mi) +34m 12:26 / mi
ahr:101 max:134 shoes: Asics Nimbus

with Judy

Tuesday Dec 28, 2021 #

rowing machine 13:04 [3] 3.0 km (4:21 / km)
slept:8.4 weight:152.5lbs

30situps,25pushups,60heeldrops,2m./1legstand
1 PM

paved running 1:29:24 intensity: (17 @0) + (16:27 @1) + (22:43 @2) + (45:38 @3) + (4:19 @4) 7.33 mi (12:12 / mi) +65m 11:52 / mi
ahr:111 max:142 shoes: Asics Nimbus

Out before Judy,then with Judy then 2 more miles. 2plastic bottles, 2 beer cans

Monday Dec 27, 2021 #

11 AM

paved running 1:21:40 intensity: (20:21 @0) + (15:14 @1) + (24:47 @2) + (21:18 @3) 6.01 mi (13:35 / mi) +68m 13:08 / mi
ahr:96 max:123 shoes: Asics Nimbus

with Judy and more. 4 nips, 2 bottles

Sunday Dec 26, 2021 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

25pushups,30situps,60heeldrops

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