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Training Log Archive: coach

In the 7 days ending Mar 27, 2023:

activity # timemileskm+m
  paved running6 6:38:27 27.6(14:26) 44.42(8:58) 429
  trail running2 2:04:39 11.03(11:18) 17.75(7:01) 130
  Exercises5 58:00
  rowing machine5 50:00 7.1(7:03) 11.42(4:23)
  track running1 10:34 1.53(6:55) 2.46(4:18) 5
  Total12 10:41:40 47.26 76.06 564
  [1-5]12 10:18:57
averages - sleep:7.9 rhr:39 weight:147lbs

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Monday Mar 27, 2023 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.0 weight:147lbs

Exercises 10:00 [1]

35situps,30pushups,40heeldrops,2m./1legstand
1 PM

paved running 29:16 intensity: (49 @0) + (14:02 @1) + (11:23 @2) + (3:02 @3) 1.93 mi (15:10 / mi) +44m 14:10 / mi
ahr:98 max:114 shoes: Asics Nimbus

to the NU track with Judy...she ran a mile while I did 200,200,400 x 3.

track running 52 intensity: (8 @1) + (3 @2) + (34 @3) + (7 @4) 0.13 mi (6:40 / mi)
ahr:120 max:139 shoes: Asics Nimbus

track running 52 intensity: (31 @3) + (16 @4) + (5 @5) 0.13 mi (6:40 / mi)
ahr:131 max:145 shoes: Asics Nimbus

track running 53 intensity: (24 @3) + (19 @4) + (10 @5) 0.13 mi (6:48 / mi) +1m 6:38 / mi
ahr:135 max:148 shoes: Asics Nimbus

track running 1:52 intensity: (28 @3) + (19 @4) + (1:05 @5) 0.25 mi (7:28 / mi)
ahr:142 max:152 shoes: Asics Nimbus

track running intervals 52 intensity: (2 @2) + (26 @3) + (24 @4) 0.13 mi (6:40 / mi) +2m 6:25 / mi
ahr:131 max:144 shoes: Asics Nimbus

track running intervals 1:51 intensity: (5 @2) + (47 @3) + (18 @4) + (41 @5) 0.25 mi (7:24 / mi)
ahr:135 max:151 shoes: Asics Nimbus

track running intervals 53 intensity: (30 @3) + (19 @4) + (4 @5) 0.13 mi (6:48 / mi)
ahr:132 max:145 shoes: Asics Nimbus

track running intervals 49 intensity: (3 @2) + (26 @3) + (11 @4) + (9 @5) 0.13 mi (6:17 / mi) +1m 6:08 / mi
ahr:130 max:147 shoes: Asics Nimbus

track running intervals 1:40 intensity: (4 @1) + (1 @2) + (18 @3) + (17 @4) + (1:00 @5) 0.25 mi (6:40 / mi) +1m 6:33 / mi
ahr:142 max:156 shoes: Asics Nimbus

paved running 23:01 intensity: (1:01 @1) + (2:30 @2) + (19:30 @3) 1.71 mi (13:25 / mi) +20m 12:57 / mi
ahr:113 max:125

Sunday Mar 26, 2023 #

9 AM

trail running 1:16:48 intensity: (31 @0) + (1:06 @1) + (1:53 @2) + (1:11:15 @3) + (1:23 @4) + (40 @5) * 6.68 mi (11:30 / mi) +64m 11:10 / mi
ahr:126 max:188 shoes: Columbia Master Fly

The TARC spring race course in Weston. A preview run was scheduled with Northeast? trail runners, i was going to go with them, but time contraints dictated I get done by 11:30. Just as well as I am pretty slow and had to make a woods pit stop out there.
Had a map of the course, which is very winding, but did miss one turn as I was day dreaming along that trail.
Was nostalgic as Sam ,sometimes Ross, and I, did our long Sunday runs in these areas (Weston, Lincoln) .
Then off to Pick up Jude's Mom and brunch at Davenport's.
3 PM

paved running 45:27 intensity: (2:53 @0) + (2:09 @1) + (12:28 @2) + (27:57 @3) 3.3 mi (13:46 / mi) +33m 13:21 / mi
ahr:105 max:122 shoes: Altra Solstice

with Judy, settling those eggs, toast and pancakes .

Friday Mar 24, 2023 #

Event: Flying Pig XXV - 2023 OUSA Nationals
 
Event: NEOC: BYOM Auburndale Park & Flowed Meadow - (Newton, MA)
 
8 AM

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

Exercises 10:00 [1]

33situps,30pushups,60heeldrops,2m./1legstand
10 AM

paved running 1:32:42 intensity: (10:22 @0) + (53:24 @1) + (14:52 @2) + (14:04 @3) 6.01 mi (15:25 / mi) +118m 14:32 / mi
ahr:94 max:125 shoes: Asics Nimbus

with Judy....1 Budweiser, 1 big cup

Thursday Mar 23, 2023 #

8 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:6.5

Exercises (ballista level 2) 14:00 [1]

11 AM

paved running 44:55 intensity: (38 @0) + (30:12 @1) + (12:49 @2) + (1:16 @3) 3.12 mi (14:24 / mi) +26m 14:02 / mi
ahr:97 max:111 shoes: Asics Nimbus

with Judy, 1 wine bottle, 2 nips, 2 flatbeer cans

Wednesday Mar 22, 2023 #

8 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:39 slept:8.0 weight:147lbs

Exercises 10:00 [1]

22deadlifts, 33situps,60heeldrops, 2m./1legstand
11 AM

paved running 1:19:16 intensity: (3:33 @0) + (31:33 @1) + (15:39 @2) + (23:11 @3) + (1:30 @4) + (3:50 @5) 5.56 mi (14:15 / mi) +111m 13:26 / mi
ahr:105 max:159 shoes: Asics Nimbus

With Judy, then to the Lyons Bridge run. Working on getting mileage up for the half marathon trail race......also signed up for Red at WPt! Want to run the womens Quali courses, esp. Sunday's Long.
I am crazy? Just trying to get faster without getting injured.
2 nips, 1 snuff can, 1 McD cup
C • West Point 3

trail running 47:51 intensity: (2 @1) + (1:03 @2) + (31:54 @3) + (14:42 @4) + (10 @5) 4.35 mi (11:00 / mi) +66m 10:30 / mi
ahr:130 max:145 shoes: Asics Nimbus

Out at 130 HR, back at T pace of around 142 HR for 2 miles. Felt hard doing even 130 bpm, but then going up to 140+ was hard, but I got used to it and at the end it didn't feel so hard. We'll see how I feel tomorrow (and tooth crown appointment).

paved running 13:54 intensity: (10 @1) + (1:30 @2) + (12:14 @3) 1.11 mi (12:32 / mi) +5m 12:21 / mi
ahr:118 max:125 shoes: Asics Nimbus

2 doggie poop bags, moved to parking lot.

Tuesday Mar 21, 2023 #

9 AM

rowing machine 10:00 [3] 2.29 km (4:22 / km)
slept:9.0

Exercises (PT) 14:00 [1]

3 PM

paved running 1:09:56 intensity: (3:57 @0) + (35:57 @1) + (8:30 @2) + (21:32 @3) 4.86 mi (14:23 / mi) +72m 13:45 / mi
ahr:100 max:122 shoes: Asics Nimbus

with Judy, 1 nip 3 Budlites, 1 coors lite , 1 other, 1 Coke medium cup with lid and straw.

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