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Training Log Archive: coach

In the 11 days ending Aug 9, 2015:

activity # timemileskm+m
  Road bike3 4:30:13 65.05(4:09) 104.69(2:35) 1062
  paved running3 1:29:27 8.75(10:13) 14.09(6:21) 134
  rowing machine5 50:00 6.76(7:24) 10.88(4:36)
  trail running1 29:20 2.97(9:53) 4.78(6:08) 2
  Total11 7:19:00 83.54(5:15) 134.44(3:16) 1198
  [1-5]11 6:51:53
averages - sleep:7.8 rhr:38 weight:139.3lbs

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Saturday Aug 8, 2015 #

4 PM

paved running 16:34 intensity: (26 @0) + (43 @1) + (4:53 @2) + (10:32 @3) 1.65 mi (10:03 / mi) +41m 9:20 / mi
ahr:112 max:125 shoes: Altra Instinct 1.5

trail running 29:20 intensity: (13 @1) + (2:59 @2) + (21:42 @3) + (4:26 @4) 2.97 mi (9:53 / mi) +2m 9:51 / mi
ahr:120 max:134 (injured) shoes: Altra Instinct 1.5

strained rt calf

paved running 15:10 intensity: (1:18 @1) + (11:11 @2) + (2:41 @3) 1.33 mi (11:22 / mi) +11m 11:05 / mi
ahr:106 max:117 shoes: Altra Instinct 1.5

Friday Aug 7, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
slept:8.0 weight:139lbs

20newabs,20/20hams,30/30heeldrops
10 AM

Road bike 21:25 intensity: (7:17 @0) + (4:50 @1) + (5:37 @2) + (1:03 @3) + (1:17 @4) + (1:21 @5) 4.71 mi (4:33 / mi) +57m 4:23 / mi
ahr:131 max:239 shoes: Austro-Daimler Vent Noir

Road bike hills (D2R2 training) 55:08 intensity: (11:20 @0) + (3:38 @1) + (3:37 @2) + (34:52 @3) + (1:41 @4) 8.78 mi (6:17 / mi) +724m 5:00 / mi
ahr:124 max:150 shoes: Austro-Daimler Vent Noir

Blue Hill Observatory road, 5x.

Road bike 20:11 intensity: (11:20 @1) + (8:51 @2) 4.91 mi (4:07 / mi) +34m 4:01 / mi
ahr:103 max:126 shoes: Austro-Daimler Vent Noir

Thursday Aug 6, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)

20newabs,ham balls, side planks,quad stretch,30/30heeldrs

Note

From what I can figure, I was 24th in H65 at O Ringen . Not officially of course as two days of late starts added hundreds to my official time.
That is better than I have done at the Euro multi days in the past, so good to see.
4 PM

paved running 23:15 intensity: (21 @0) + (6:18 @1) + (11:19 @2) + (5:17 @3) 2.5 mi (9:18 / mi) +52m 8:44 / mi
ahr:115 max:145 shoes: Altra Instinct 1.5

Tuesday Aug 4, 2015 #

Note

Saw many more USA ers at the Middle venue today, Kesenya, Allison at the start, Kristen, Bridgette and Andy. Giacomo was featured a few times.
Great to see Annika win again..
5 PM

paved running 34:28 intensity: (50 @0) + (17:27 @1) + (15:17 @2) + (30 @3) + (24 @4) 3.27 mi (10:32 / mi) +30m 10:14 / mi
ahr:109 max:154 shoes: Altra Instinct 1.5

Monday Aug 3, 2015 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)

20newabs,20/20hamballs,20/20heeldrops
11 AM

Road bike 1:40:00 [3] 26.3 mi (3:48 / mi) +45m 3:47 / mi
ahr:100 max:142 shoes: Austro-Daimler Vent Noir

To the Newton garden for watering, then Needham, Dover.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 

rowing machine 10:00 [3] 2.13 km (4:42 / km)
slept:8.0 weight:139.5lbs

30abs,30hamballs,30/30heeldrops

Thursday Jul 30, 2015 #

rowing machine 10:00 [3] 2.15 km (4:39 / km)
rhr:38 slept:7.5 weight:139.5lbs

30abs, 20/30heeldrops
10 AM

Road bike 1:13:29 intensity: (6:53 @0) + (19:45 @1) + (39:47 @2) + (7:04 @3) 20.35 mi (3:37 / mi) +202m 3:30 / mi
ahr:113 max:136 shoes: Austro-Daimler Vent Noir

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