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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Mar 21, 2015:

activity # timemileskm+m
  paved running5 4:16:43 24.11(10:39) 38.81(6:37) 352
  rowing machine6 1:34:40 13.4(7:04) 21.56(4:23)
  Total11 5:51:23 37.51(9:22) 60.37(5:49) 352
averages - sleep:8.1 rhr:38 weight:144.5lbs

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Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
1 PM

paved running 57:31 [1] 4.19 mi (13:44 / mi) +80m 12:58 / mi
shoes: Altra Instinct 1.5

with Jude

Friday Mar 20, 2015 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:38 slept:8.0 weight:144lbs

(141.5)
30abs,40heeldrops,1m/quad stretch
1 PM

paved running long 1:30:13 intensity: (12:52 @1) + (1:04:39 @2) + (7:26 @3) + (4:46 @4) + (30 @5) 9.47 mi (9:31 / mi) +63m 9:20 / mi
ahr:126 max:170 shoes: Asics 1150

Legs not quite up to this, but got to get out there.

Thursday Mar 19, 2015 #

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.0

5 PM

paved running 41:55 [3] 4.54 mi (9:14 / mi) +71m 8:49 / mi
shoes: Altra Instinct 1.5

Get in a run before the BOD meeting.

Wednesday Mar 18, 2015 #

rowing machine 12:58 [3] 3.0 km (4:19 / km)
rhr:38 slept:8.0 weight:144lbs

(142)
30abs, 50heeldrops
3 PM

rowing machine intervals 15:00 [4] 3.8 km (3:57 / km)

9x 1:40 / 0:20 rest

419m. 1:59.3
420. 159.0
420
420
426. 1:57.3
2:00 rest
430. 1:56.2
421
422
431. 1:56.0

rowing machine warm up/down 10:00 [2] 2.1 km (4:46 / km)

Tuesday Mar 17, 2015 #

rowing machine 13:44 [3] 3.0 km (4:35 / km)
rhr:36 slept:8.5 weight:144lbs

(142)
30abs,45heeldrops,
6 PM

paved running 28:56 intensity: (13:15 @1) + (14:45 @2) + (31 @3) + (25 @4) 2.98 mi (9:42 / mi) +68m 9:03 / mi
ahr:116 max:161 shoes: Altra Instinct 1.5

Short outing while my first ever attempt at beer bread baked.

Monday Mar 16, 2015 #

rowing machine 22:58 [3] 5.0 km (4:36 / km)
rhr:38 slept:8.0 weight:146lbs

(142.5)
30abs,15/30hamballs,15/40heeldrops,1m/quad stretch

Sunday Mar 15, 2015 #

Event: New Bedford Half Marathon
 
3 PM

paved running 38:08 [1] 2.93 mi (13:01 / mi) +70m 12:07 / mi
shoes: Altra Instinct 1.5

Rain and snow with Jude.

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