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Training Log Archive: coach

In the 7 days ending Jun 12, 2017:

activity # timemileskm+m
  Road bike4 6:04:07 83.16(4:23) 133.83(2:43) 1727
  paved running2 1:11:00 5.1(13:56) 8.2(8:39) 124
  trail running1 1:01:32 5.21(11:48) 8.39(7:20) 283
  rowing machine4 51:27 7.37(6:59) 11.86(4:20)
  Total11 9:08:06 100.84(5:26) 162.29(3:23) 2134
  [1-5]11 9:01:23
averages - sleep:8.5 rhr:39 weight:141.4lbs

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Monday Jun 12, 2017 #

11 AM

Road bike 2:00:25 intensity: (5:49 @0) + (18:15 @1) + (9:06 @2) + (1:10:47 @3) + (11:48 @4) + (4:40 @5) 26.81 mi (4:30 / mi) +701m 4:09 / mi
ahr:115 max:147 shoes: Austro-Daimler Vent Noir

Not much intensity lately, so to Pegan Hill for some repeats. 85-90F , 2 water bottles, was getting a bit unfocused in the last 2 miles, hit 2 potholes before realizing I had to pay attention.

Sunday Jun 11, 2017 #

10 AM

paved running 59:22 [1] 4.14 mi (14:20 / mi) +106m 13:17 / mi
(injured) shoes: Altra Instinct 1.5

With Jude. Hamstring a bit sore but made it around.

Saturday Jun 10, 2017 #

10 AM

Road bike 1:15:11 [2] 15.02 mi (5:00 / mi) +245m 4:46 / mi
shoes: Austro-Daimler Vent Noir

with Jude, lovely day

Friday Jun 9, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:9.0 weight:139.5lbs

35jacknifes,20lifts,40hamballs,2m/quad,20/20heeldrops
10 AM

Road bike 1:51:33 intensity: (53 @0) + (17:24 @1) + (11:23 @2) + (1:15:35 @3) + (1:50 @4) + (4:28 @5) 29.2 mi (3:49 / mi) +545m 3:37 / mi
ahr:125 max:250 shoes: Austro-Daimler Vent Noir

Nice ride to Farm Pond.
Reminicing....Jude and I towed S&H in bike trailers to Farm Pond to swim many years ago.
4 PM

paved running 11:38 [1] 0.96 mi (12:08 / mi) +18m 11:28 / mi
(injured) shoes: Asics GT-1000

Test, run to PO. Hamstring hurting.

Thursday Jun 8, 2017 #

Event: 2017 Boston Sprint Camp
 

rowing machine 10:00 [3] 2.3 km (4:21 / km)
weight:141.5lbs

35abs,25pushups,40heeldrops,2m/quad,1mbackplank
12 PM

trail running 1:01:32 intensity: (1 @0) + (34 @1) + (2:13 @2) + (51:32 @3) + (5:15 @4) + (1:57 @5) 5.21 mi (11:48 / mi) +283m 10:06 / mi
ahr:125 max:152 (injured) shoes: Columbia Master Fly

Test run, hoping to run Skyline 1 route, slowly. Very unusual, I saw a runner ahead as I started out. Going slow I figured not to see them again, plus my route is not where most people go. But there he was ahead, and I was certainly going faster.
But maybe too fast, as around 15 minutes it was obvious the hamstring was not going to make it the whole way, in fact, I knew I had to cut this short now. But running the uphills was OK, flats and downhills were a strain.
Not a very satisfying outing.

Wednesday Jun 7, 2017 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
weight:141.5lbs

35jacknifes,20lifts,40hamballs,50heeldrops,2m/quad
11 AM

Road bike 56:58 [2] 12.13 mi (4:42 / mi) +236m 4:26 / mi
shoes: Ross Signature 290S

To Newton Garden with tomato plants, chard seeds and fertilizer.

Tuesday Jun 6, 2017 #

Event: the SCOOPER BOWL
 
8 AM

rowing machine 21:27 [3] 5.0 km (4:17 / km)
rhr:39 slept:8.0 weight:143lbs

35abs,25pushups,2m/quad,1mbackplank,60heeldrops
SpO2=97

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