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Training Log Archive: coach

In the 9 days ending Aug 11, 2019:

activity # timemileskm+m
  Road bike8 12:08:40 143.3(5:05) 230.62(3:10) 2425
  paved running3 2:58:17 12.14(14:41) 19.53(9:08) 225
  trail running2 2:09:14 8.8(14:41) 14.16(9:08) 130
  Exercises2 5:00
  Total13 17:21:11 164.24 264.32 2781
  [1-5]13 15:27:01
averages - sleep:6 rhr:42 weight:146.5lbs

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Sunday Aug 11, 2019 #

10 AM

Road bike 2:15:29 intensity: (59:16 @0) + (59:26 @1) + (9:42 @2) + (7:05 @3) 27.22 mi (4:59 / mi) +595m 4:40 / mi
ahr:82 max:114 shoes: Trek 720

with Judy to Farm Pond.

Saturday Aug 10, 2019 #

12 PM

Road bike 56:04 intensity: (6:19 @0) + (11:11 @1) + (7:42 @2) + (30:52 @3) 12.79 mi (4:23 / mi) +165m 4:13 / mi
ahr:105 max:131 shoes: Trek 720

To Newton garden.....many weeds, some tomatoes.
4 PM

paved running 59:29 intensity: (39 @0) + (25:49 @1) + (2:35 @2) + (7:08 @3) + (4:20 @4) + (18:58 @5) 4.03 mi (14:46 / mi) +106m 13:39 / mi
ahr:119 max:158

Friday Aug 9, 2019 #

9 AM

Road bike hills 1:36:29 intensity: (4:52 @0) + (19:43 @1) + (9:24 @2) + (29:28 @3) + (23:02 @4) + (10:00 @5) 17.12 mi (5:38 / mi) +738m 4:58 / mi
ahr:118 max:148 rhr:42 slept:6.0 weight:147lbs shoes: Trek 720

5 x Great Blue Hill Observatory Road.
By number 4 my legs were feeling fatigued, so 5 was the right number.

Later that night in bed, I was awoken by cramps in right hamstring, and front and back of lower left leg. Obviously from the day's hard pedaling (although all those muscles were not ones I would have thought were strained), and maybe I should have had more water and vitamins instead of the wine and beer (Latvian) I had at dinner.

Exercises 4:00 [2]

20situps,1pushups, 20/20 heeldrops
3 PM

paved running 1:02:56 intensity: (24 @0) + (11:02 @1) + (36:57 @2) + (14:33 @3) 4.42 mi (14:14 / mi) +61m 13:39 / mi
ahr:103 max:116

with Judy

Thursday Aug 8, 2019 #

12 PM

Road bike 47:26 [3] 11.15 mi (4:15 / mi) +76m 4:10 / mi
shoes: Ross Signature 290S

to Trader Joe's

Wednesday Aug 7, 2019 #

12 PM

Road bike 1:29:34 intensity: (8:09 @0) + (15:15 @1) + (10:12 @2) + (52:55 @3) + (2:14 @4) + (49 @5) 21.45 mi (4:11 / mi) +408m 3:57 / mi
ahr:109 max:192 shoes: Trek 720

The Vent Noir had a deflated rear tire, which I had fixed before leaving in May, so rather than risk a flat, I took the Trek, which I will be using on the D2R2...
Thought that a lap up Pegan Hill would be a good start to some hill traing, and the view from up there is really nice. Just as I arrived, there were a few rain drops, so I immediately turned back down, but moments later it came down harder. I took shelter under a tree, but the front moved in fast, the wind picked up and the rain came down in torrents, The tree provided no shelter. I moved to next to the large trunk, which proved good shelter as it blocked the wind blown rain...and the deluge slowed a bit. But then a secondary front moved in, the wind changed direction a bit, and the tree canopy was overwhelmed. I was getting so wet that I got back on the bike and made an escape to a friend's house down the road a 1/2 mile. The road was flooding, the rain pouring down so hard that my vision was clouded by water (yes really, I haven't seen rain this intense since I lived in New Orleans when I was a kid). Made it to shelter at their house. The rain subsided. I took off my gloves, socks and shirt and rung them out.
The ride home was actually quite nice in the freshened air.

Monday Aug 5, 2019 #

4 AM

trail running 1:10:34 intensity: (5:17 @0) + (1:00:31 @1) + (3:59 @2) + (47 @3) 4.82 mi (14:38 / mi) +70m 14:01 / mi
ahr:90 max:105 shoes: Asics 1000-5

Ran to the clubhouse with Judy, Sam, Ross and Sofie. Then Judy and I continued into Nasten.

Road bike 32:38 [3] 3.96 mi (8:14 / mi) +19m 8:07 / mi

Took the Mt bikes into town to meet S, R and S at Cafe Linne. A nice relaxed lunch outdoors. One of my favorite places to eat and hang out.

Road bike 45:50 [3] 5.33 mi (8:36 / mi) +54m 8:20 / mi

Ride home along the river with Judy

Sunday Aug 4, 2019 #

Event: Swiss O Week Gstaad 2019
 
4 AM

paved running 55:52 [3] 3.69 mi (15:08 / mi) +59m 14:26 / mi
shoes: Asics 1000-5

with Judy AND Sofie
8 AM

Road bike 2:38:26 intensity: (28:31 @0) + (1:01:42 @1) + (24:07 @2) + (37:49 @3) + (2:25 @4) + (3:52 @5) 36.58 mi (4:20 / mi) +323m 4:13 / mi
ahr:99 max:224

Saturday Aug 3, 2019 #

Exercises 1:00 [3]

20/20 heeldrops
4 AM

trail running 58:40 intensity: (43 @0) + (49:43 @1) + (4:31 @2) + (3:21 @3) + (17 @4) + (5 @5) 3.98 mi (14:44 / mi) +60m 14:05 / mi
ahr:95 max:146 weight:146lbs shoes: Asics 1000-5

with Judy
9 AM

Road bike 1:06:44 [2] 7.7 mi (8:40 / mi) +50m 8:30 / mi

To Victoria's Kafe for Fika with Judy, pulling the trailer with Sofie.

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