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Training Log Archive: coach

In the 9 days ending Sep 4, 2012:

activity # timemileskm+m
  paved running5 6:00:40 30.35(11:53) 48.85(7:23) 53214 /16c87%
  trail running1 1:59:40 12.03(9:57) 19.36(6:11) 194
  rowing machine3 25:23 3.29(7:43) 5.3(4:48)
  Total8 8:25:43 45.67(11:04) 73.5(6:53) 72614 /16c87%
  [1-5]8 8:07:19
averages - sleep:7.8 rhr:40 weight:149.3lbs

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Tuesday Sep 4, 2012 #

4 PM

paved running warm up/down 13:56 intensity: (1:34 @0) + (7:43 @1) + (4:39 @2) 1.21 mi (11:29 / mi) +40m 10:25 / mi
ahr:103 max:116 shoes: Asics 1150

paved running hills 38 intensity: (11 @0) + (7 @1) + (20 @2) 0.07 mi (8:47 / mi) +6m 6:59 / mi
ahr:105 max:128 shoes: Asics 1150

paved running hills 1:43 intensity: (20 @1) + (35 @2) + (48 @3) 0.13 mi (12:47 / mi) +8m 10:48 / mi
ahr:124 max:143 shoes: Asics 1150

paved running hills 1:35 intensity: (9 @1) + (36 @2) + (50 @3) 0.14 mi (11:14 / mi) +11m 9:02 / mi
ahr:129 max:146 shoes: Asics 1150

paved running hills 1:39 intensity: (49 @2) + (34 @3) + (16 @4) 0.14 mi (12:08 / mi) +11m 9:41 / mi
ahr:131 max:149 shoes: Asics 1150

paved running hills 1:45 intensity: (2 @1) + (47 @2) + (33 @3) + (23 @4) 0.14 mi (12:52 / mi) +11m 10:17 / mi
ahr:132 max:150 shoes: Asics 1150

paved running hills 1:38 intensity: (1 @1) + (39 @2) + (44 @3) + (14 @4) 0.13 mi (12:46 / mi) +10m 10:16 / mi
ahr:131 max:148 shoes: Asics 1150

paved running hills 1:34 intensity: (38 @2) + (30 @3) + (26 @4) 0.13 mi (11:47 / mi) +10m 9:33 / mi
ahr:134 max:151 shoes: Asics 1150

paved running hills 1:34 intensity: (28 @2) + (43 @3) + (23 @4) 0.14 mi (10:58 / mi) +7m 9:31 / mi
ahr:135 max:151 shoes: Asics 1150

paved running warm up/down 20:17 intensity: (1:07 @1) + (19:10 @2) 1.93 mi (10:30 / mi) +18m 10:12 / mi
ahr:119 max:126 shoes: Asics 1150

Monday Sep 3, 2012 #

4 PM

paved running 24:31 intensity: (1:52 @0) + (16:19 @1) + (6:20 @2) 2.14 mi (11:26 / mi) +24m 11:03 / mi
ahr:103 max:124 shoes: Asics 1150

With Jude and Hill, until I turned around.
C • Turned around 2

Sunday Sep 2, 2012 #

7 AM

paved running 46:55 intensity: (4:55 @0) + (41:10 @1) + (50 @2) 3.76 mi (12:29 / mi) +64m 11:51 / mi
ahr:98 max:112 shoes: Asics 1150

With Jude and Hill.

Saturday Sep 1, 2012 #

Event: NEOC: Beaver Brook Urban Rogaine
 
10 AM

paved running 3:10:54 intensity: (4:06 @0) + (10:21 @1) + (54:16 @2) + (1:27:41 @3) + (34:30 @4) ** 16.19 mi (11:47 / mi) +240m 11:16 / mi
ahr:132 max:157 spiked:14/16c shoes: Asics 1150

Kudos to Jim Crawford for putting on a unique and interesting event.
Some problem with controls in the bush, but had a good time on a tour of suburban Boston.
Made a route choice error on the last legs when I forgot to account for the RR track crossing and had to run an extra kilometer to correct.

Friday Aug 31, 2012 #

8 AM

rowing machine (30abs,50toes) 10:00 [2] 2.15 km (4:39 / km)
rhr:42 slept:8.0 weight:148lbs

Thursday Aug 30, 2012 #

7 AM

paved running (45 toes,quads) 52:01 intensity: (4:04 @0) + (44:17 @1) + (3:40 @2) 4.09 mi (12:43 / mi) +72m 12:04 / mi
ahr:100 max:117 slept:8.0 shoes: Asics 1150

With Jude and Hill.
Quads, rhamstring, ankles really sore.

rowing machine warm up/down 5:23 intensity: (1:42 @0) + (2:18 @1) + (1:23 @2) 1.04 km (5:09 / km)
ahr:97 max:115

Wednesday Aug 29, 2012 #

9 AM

trail running long 1:59:40 intensity: (10:33 @1) + (48:01 @2) + (52:51 @3) + (8:15 @4) 12.03 mi (9:57 / mi) +194m 9:28 / mi
ahr:130 max:153 slept:7.5 weight:150lbs shoes: Asics 1150

Got out the door early with Hillary.
Some T pace to keep the pace up.

Tuesday Aug 28, 2012 #

Event: 2012 Laramie Daze
 
8 AM

rowing machine (30abs,bplank,15/50toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:38 weight:150lbs

Rest week with family = low RHR, high lbs.

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