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Training Log Archive: coach

In the 7 days ending Jan 7, 2022:

activity # timemileskm+m
  paved running5 5:30:30 24.72(13:22) 39.78(8:18) 375
  trail running2 57:41 3.32(17:22) 5.34(10:48) 126
  nordic skiing1 55:43 2.46(22:39) 3.96(14:04) 44
  rowing machine1 13:18 1.86(7:08) 3.0(4:26)
  Total7 7:37:12 32.36(14:08) 52.08(8:47) 545
  [1-5]7 7:01:37
averages - sleep:8 rhr:42 weight:152.3lbs

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SaSuMoTuWeThFr

Friday Jan 7, 2022 #

Event: Oceania Orienteering Championships 2021
 
2 PM

nordic skiing 55:43 intensity: (17:43 @1) + (7:40 @2) + (30:20 @3) 2.46 mi (22:39 / mi) +44m 21:28 / mi
ahr:95 max:121 shoes: Trak 1000 waxless

Got to the golf course right after the snow....but got hung up with gobs of snow stuck to the waxless area....maybe the Armor All wasn't a good idea?
C • gobs 2

Thursday Jan 6, 2022 #

3 PM

rowing machine 13:18 [3] 3.0 km (4:26 / km)
rhr:40 weight:152lbs

25pushups,30situps,50heeldrops

Wednesday Jan 5, 2022 #

11 AM

paved running 1:30:29 intensity: (13:35 @0) + (44:34 @1) + (17:10 @2) + (15:10 @3) 6.57 mi (13:46 / mi) +91m 13:12 / mi
ahr:95 max:117 shoes: Asics Nimbus

with Judy then a trip to the beer can pile at the end of Sandy Valley, so 3 more whole cans.

Tuesday Jan 4, 2022 #

12 PM

paved running 1:21:36 intensity: (12:52 @0) + (22:54 @1) + (21:03 @2) + (23:40 @3) + (1:07 @4) 6.3 mi (12:57 / mi) +90m 12:24 / mi
ahr:101 max:140 shoes: Asics Nimbus

with Judy then 2 miles and pick up 2 beer cans.
C • What brand of cans are u seeing 6

Monday Jan 3, 2022 #

12 PM

paved running 47:29 intensity: (45 @0) + (5:41 @1) + (8:23 @2) + (32:40 @3) 3.74 mi (12:42 / mi) +38m 12:19 / mi
ahr:110 max:131 slept:8.0 weight:152.5lbs shoes: Asics Nimbus

to the PO, then end of Sandy Valley to pick up more beer cans....stopped to talk to Jack and dump some other roadside trash.....5 nips, 1 Dunkin cup, 5 beercans.

Sunday Jan 2, 2022 #

11 AM

paved running 22:12 intensity: (5:42 @0) + (12:12 @1) + (2:37 @2) + (1:41 @3) 1.69 mi (13:08 / mi) +9m 12:56 / mi
ahr:88 max:116 rhr:44 weight:152.5lbs shoes: Asics Nimbus

A new route with Judy, 2 beer cans, 1 MacD super cup, 1 water bottle.

trail running 31:23 intensity: (51 @0) + (25:40 @1) + (4:19 @2) + (33 @3) 1.84 mi (17:03 / mi) +111m 14:22 / mi
ahr:92 max:110 shoes: Asics Nimbus

the town forest with Judy

paved running 38:07 intensity: (19 @0) + (13:33 @1) + (6:15 @2) + (17:29 @3) + (31 @4) 3.1 mi (12:18 / mi) +129m 10:53 / mi
ahr:107 max:142 shoes: Asics Nimbus

Home and then to the end of Sandy Valley to collect the last of the beer cans, but NYeve celebrations resulted in at least 30 more cans, so picked up 2 and headed home.

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

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