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Training Log Archive: coach

In the 7 days ending Feb 17, 2022:

activity # timemileskm+m
  paved running4 4:24:23 19.54(13:32) 31.45(8:24) 210
  nordic skiing4 3:22:04 13.82(14:37) 22.24(9:05) 472
  Nordic Ski-O1 1:11:10 6.68(10:39) 10.75(6:37) 22110c
  Hiking/walking1 1:00:00 2.49(24:08) 4.0(15:00)
  rowing machine4 40:00 5.6(7:08) 9.02(4:26)
  Exercises1 14:00
  Total13 10:51:37 48.13 77.46 90310c
  [1-5]13 10:46:05
averages - sleep:9 weight:150.8lbs

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Thursday Feb 17, 2022 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:9.0 weight:150lbs

Exercises (PT) 14:00 [3]

Full 10 exercises, 1 set....being reminded to keep my back in order.
C • Important 2
4 PM

paved running 1:11:21 intensity: (28 @0) + (1:35 @1) + (1:52 @2) + (55:44 @3) + (7:34 @4) + (4:08 @5) 5.9 mi (12:06 / mi) +50m 11:47 / mi
ahr:121 max:149 weight:150lbs shoes: Asics Nimbus

Some hill intervals with map, then a lap of stoney Lea.

Wednesday Feb 16, 2022 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:9.0 weight:151lbs

20situps,20deadlifts,20stepjumps,20/20heeldrops
1 PM

paved running 1:14:54 intensity: (3:55 @0) + (16:24 @1) + (40:00 @2) + (14:35 @3) 5.41 mi (13:51 / mi) +42m 13:31 / mi
ahr:101 max:121 shoes: Asics Nimbus

with Judy, thenaround , 3 nips

Tuesday Feb 15, 2022 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
weight:152lbs

30situps,25pushups,45hamcurls,50heeldrops
12 PM

paved running 1:18:49 intensity: (1:09 @0) + (15:09 @1) + (32:59 @2) + (29:32 @3) 5.66 mi (13:56 / mi) +70m 13:25 / mi
ahr:104 max:120 shoes: Asics Nimbus

with Judy, 21F, slow and cold, but we warmed up after a mile or so.

Monday Feb 14, 2022 #

Note

Just too cold (0F) this morning for fun skiing. Plus there will be ice.
Of note though, the car started, I worried about that last night. and I got some good beers at the NH State liquor store (Lawsons Sip of Sunshine and 3 beers with "Hoppy" in their name).
We're doing V day tomorrow evening.

Sunday Feb 13, 2022 #

10 AM

Hiking/walking (snowshoe) 1:00:00 [1] 4.0 km (15:00 / km)

8F this morning so we decided a walk in the woods would be warmest way to get out, saving skiing for the warmer """ afternoon.
2 PM

nordic skiing 37:35 [2] 2.62 mi (14:21 / mi) +116m 12:37 / mi
shoes: Atomic RS8

17F, out for a ski after watching the Vt HS races. But trails were ice, most snow scraped off. I could barely hold an edge, and the pole tips even bounced off at times. Met Judy at the lower end of Duck Pond and she was walking. We agreed to meet back at lodge and go for a run with our studded shoes.....shortly after the Piston Bully came by, and ground up some perfect corduroy, but I had said I would meet Judy so I went back.

paved running 39:19 [2] 2.57 mi (15:18 / mi) +48m 14:28 / mi
shoes: Icebug Pytho BUgrip

with Judy up and back on Lost Nation Road.

Saturday Feb 12, 2022 #

10 AM

Nordic Ski-O 1:11:10 [3] ** 6.68 mi (10:39 / mi) +221m 9:40 / mi
10c shoes: Atomic RS8

7Km Ski O set by Adrian at Craftsbury. I got a few takers from the bike club we were with. Warm again, about 40F.
11 AM

nordic skiing (Skate) 12:11 [3] 0.9 mi (13:32 / mi) +26m 12:26 / mi
shoes: Atomic RS8

Back the course to meet Judy.
3 PM

nordic skiing (Classic) 1:30:00 [3] 8.0 km (11:15 / km) +100m 10:35 / km
shoes: Atomic RC8 3D waxless

with Judy down the hill to Ruthie's Run. Out Ruthie's, then around on my own, and back up the hill.

Friday Feb 11, 2022 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)

20 situps. 15 pushups.
4 PM

nordic skiing (Classic) 1:02:18 [3] 5.33 mi (11:41 / mi) +230m 10:18 / mi
shoes: Atomic RC8 3D waxless

Nice outing in warm conditions before dinner.

WS#5 Gay City SP Long - Splits

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