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Training Log Archive: coach

In the 7 days ending Jun 24, 2022:

activity # timemileskm+m
  paved running7 7:05:53 31.28(13:37) 50.35(8:28) 225
  Road bike2 1:57:18 26.65(4:24) 42.89(2:44) 21
  trail running2 1:16:43 6.59(11:38) 10.61(7:14)
  Exercises4 52:00
  rowing machine4 40:00 5.65(7:05) 9.09(4:24)
  Total12 11:51:54 70.17 112.93 245
  [1-5]12 11:49:41
averages - sleep:8.3 rhr:41 weight:148.9lbs

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SaSuMoTuWeThFr

Friday Jun 24, 2022 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
weight:150lbs

Gotta cut back on the beer and ice cream, the guests are leading me astray...
C • Beer and Ice Cream 4

Exercises (PT) 14:00 [3]

all 10 by 20 reps
4 PM

paved running 27:43 intensity: (16 @0) + (57 @1) + (1:50 @2) + (24:40 @3) 2.19 mi (12:41 / mi) +42m 11:58 / mi
ahr:118 max:132

trail running 25:03 intensity: (22:30 @3) + (2:33 @4) 2.09 mi (11:59 / mi)
ahr:128 max:144 shoes: Asics Nimbus

paved running 12:44 intensity: (5 @2) + (12:39 @3) 1.1 mi (11:34 / mi)
ahr:121 max:127

Thursday Jun 23, 2022 #

9 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
weight:148.5lbs

Exercises 14:00 [1]

25pushups,35situps,60heeldrops,50hamcurls
3 PM

paved running 1:23:46 intensity: (39 @0) + (38:30 @1) + (20:13 @2) + (24:24 @3) 5.97 mi (14:02 / mi) +20m 13:54 / mi
ahr:101 max:122

Wednesday Jun 22, 2022 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:8.0 weight:149lbs

Exercises 10:00 [3]

20overheaddeadlifts,33situps,50hamcurls,60heeldrops
11 AM

Road bike 58:49 [3] 13.34 mi (4:25 / mi) +10m 4:24 / mi
shoes: Ross Signature 290S

Newton garden, moved dirt to make some berms to keep the water at the plants. Some chard should be picked.
2 PM

paved running 58:52 intensity: (22 @0) + (8:14 @1) + (16:40 @2) + (33:36 @3) 4.07 mi (14:28 / mi) +46m 13:59 / mi
ahr:107 max:119 shoes: Asics Nimbus

with Judy

Tuesday Jun 21, 2022 #

9 AM

rowing machine 10:00 [3] 2.31 km (4:20 / km)
slept:8.5 weight:148lbs

Exercises (ballista level 2) 14:00 [3]

Road bike 58:29 [3] 13.31 mi (4:24 / mi) +10m 4:23 / mi
shoes: Ross Signature 290S

To Newton garden, very dry, set up the hose, water...lots of run off...
2 PM

paved running 42:43 intensity: (14 @0) + (3:33 @1) + (9:39 @2) + (29:17 @3) 3.04 mi (14:03 / mi)
ahr:110 max:128 shoes: Asics Nimbus

with Judy

Monday Jun 20, 2022 #

11 AM

paved running 1:26:37 intensity: (35 @0) + (36:47 @1) + (18:00 @2) + (31:15 @3) 6.28 mi (13:48 / mi) +33m 13:34 / mi
ahr:104 max:131 shoes: Asics Nimbus

Sunday Jun 19, 2022 #

3 PM

paved running 18:15 intensity: (3 @0) + (55 @1) + (2:10 @2) + (15:07 @3) 1.49 mi (12:15 / mi) +59m 10:54 / mi
ahr:112 max:122 shoes: Asics Nimbus

trail running 51:40 intensity: (4 @0) + (37 @1) + (2:16 @2) + (48:43 @3) 4.5 mi (11:29 / mi)
ahr:121 max:135 shoes: Asics Nimbus

2 water and 1 can under the I95 bridge. Put them at the parking area.

paved running 14:13 intensity: (17 @1) + (45 @2) + (13:11 @3) 1.15 mi (12:22 / mi)
ahr:112 max:121 shoes: Asics Nimbus

3 plastic water bottles, deposited in recycling along the route.

Saturday Jun 18, 2022 #

10 AM

paved running 1:21:00 [2] 6.0 mi (13:30 / mi) +25m 13:20 / mi
shoes: Asics Nimbus

with Judy, then a few more miles,

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