Training Log Archive: coach

In the 7 days ending Jan 22, 2019:

	activity	#	time	miles		km		+m
	paved running	7	7:17:38	33.07	(13:14)	53.22	(8:13)	665
	trail running	1	59:32	5.68	(10:28)	9.15	(6:30)	109
	rowing machine	4	56:08	7.74	(7:15)	12.46	(4:30)
	Exercises	1	14:00
	Total	12	9:27:18	46.49		74.82		774
	[1-5]	12	9:07:26
averages - sleep:8.3 rhr:42 weight:145.7lbs

2:41

0:00

rowing machine 22:14 [3] 5.0 km (4:27 / km)
rhr:40 slept:8.2 weight:147.5lbs

30situps,20pushups,48heeldrops,40hamballs

3 PM

paved running 55:01 3.64 mi (15:06 / mi) +82m 14:07 / mi
ahr:100 max:154

rowing machine 13:54 [3] 3.0 km (4:38 / km)
slept:8.5 weight:144.5lbs

30situps,20pushups,48heeldrops

Exercises (Ballista routine) 14:00 [3]

2 PM

paved running 52:54 [1] 3.62 mi (14:37 / mi) +81m 13:40 / mi
slept:8.3 shoes: Icebug Pytho BUgrip

with Judy with our studs

Event: Mt van Hoevenberg ski-o

1 PM

paved running 1:23:56 6.28 mi (13:22 / mi) +92m 12:47 / mi
ahr:96 max:131 shoes: Asics 1000-5

with Judy

Event: Georgia Navigator Cup 2019

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:44

30situps,20pushups,49heeldrops

11 AM

paved running 1:25:17 7.04 mi (12:07 / mi) +204m 11:07 / mi
ahr:117 max:153

with Judy then more

rowing machine 10:00 [3] 2.24 km (4:28 / km)
slept:8.0 weight:145lbs

30situps,20pushups,70heeldrops,2m/1legstand

3 PM

paved running 58:08 4.07 mi (14:17 / mi) +73m 13:31 / mi
ahr:97 max:113

with Judy

11 AM

paved running 22:15 2.23 mi (9:59 / mi) +63m 9:11 / mi
ahr:129 max:148 shoes: Asics 1000-5

trail running 59:32 5.68 mi (10:28 / mi) +109m 9:53 / mi
ahr:126 max:136 shoes: Asics 1000-5

paved running 22:26 [3] 2.12 mi (10:34 / mi) +1m 10:33 / mi
ahr:124 max:131 shoes: Asics 1000-5

3 PM

paved running 57:41 4.06 mi (14:12 / mi) +69m 13:30 / mi
ahr:114 max:128 shoes: Altra Instinct 1.5

with Judy