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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jan 26, 2020:

activity # timemileskm+m
  trail running4 4:46:07 20.98(13:38) 33.76(8:28) 374
  paved running5 3:32:08 17.2(12:20) 27.68(7:40) 249
  rowing machine4 40:00 5.56(7:12) 8.95(4:28)
  Exercises1 15:00
  Total10 9:13:15 43.74 70.39 624
  [1-5]10 9:04:36
averages - sleep:8 rhr:40 weight:147.5lbs

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Sunday Jan 26, 2020 #

1 PM

trail running 48:27 intensity: (2:53 @0) + (40:55 @1) + (2:13 @2) + (1:43 @3) + (7 @4) + (36 @5) 3.0 mi (16:09 / mi) +40m 15:30 / mi
ahr:90 max:152 shoes: Asics GT-1000

with Judy, Gula Stigen. Cloudy and 1C

paved running 1:24 [1] 0.1 mi (14:00 / mi)
ahr:87 max:90 shoes: Asics GT-1000

paved running 1:42 intensity: (9 @0) + (1:07 @1) + (19 @2) + (7 @3) 0.13 mi (13:05 / mi)
ahr:90 max:108 shoes: Asics GT-1000

Myself to the new houses

trail running 12:48 intensity: (10:00 @1) + (1:30 @2) + (1:18 @3) 0.93 mi (13:46 / mi) +24m 12:45 / mi
ahr:97 max:115 shoes: Asics GT-1000

paved running 1:24 intensity: (11 @0) + (59 @1) + (12 @2) + (2 @3) 0.11 mi (12:44 / mi)
ahr:92 max:105 shoes: Asics GT-1000

trail running 11:52 intensity: (3:08 @1) + (3:01 @2) + (5:43 @3) 1.01 mi (11:45 / mi) +16m 11:13 / mi
ahr:104 max:117 shoes: Asics GT-1000

paved running 12:24 intensity: (59 @0) + (10:33 @1) + (52 @3) 0.8 mi (15:30 / mi)
ahr:84 max:91 shoes: Asics GT-1000

onto the bike path

Saturday Jan 25, 2020 #

Event: Ohana SkiO
 
1 PM

trail running long 1:56:33 intensity: (2:36 @0) + (47:10 @1) + (19:16 @2) + (47:21 @3) + (10 @4) 8.76 mi (13:18 / mi) +125m 12:44 / mi
ahr:102 max:143 shoes: Asics GT-1000

The Gula Stigen with Judy and then further north and back.
Such a pleasure to run here, and the dogs and owners so courteous.

Thursday Jan 23, 2020 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
rhr:40 weight:148lbs

30 sit-ups,20pushups, 30/30 heel drops
12 PM

paved running 58:57 intensity: (1:01 @0) + (4:44 @1) + (8:02 @2) + (31:02 @3) + (5:53 @4) + (8:15 @5) 4.81 mi (12:15 / mi) +155m 11:08 / mi
ahr:119 max:161 shoes: Asics

10 x Erin way with map

Wednesday Jan 22, 2020 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:41 slept:9.0 weight:146lbs

30situps,10pushups,25/25hamballs,30/30heeldrops,20stairjumps

Exercises (ballista) 15:00 [3]

12 PM

paved running 17:27 intensity: (5:22 @1) + (51 @2) + (8:17 @3) + (18 @4) + (2:39 @5) 1.43 mi (12:11 / mi) +19m 11:42 / mi
ahr:120 max:182

trail running 32:42 intensity: (4:30 @1) + (5:19 @2) + (22:53 @3) 1.8 mi (18:10 / mi) +86m 15:49 / mi
ahr:113 max:134 shoes: Asics

Dedham Town Forest
some bushwacking

paved running 22:00 [3] 1.8 mi (12:13 / mi)
shoes: Asics

Tuesday Jan 21, 2020 #

rowing machine 10:00 [3] 2.22 km (4:30 / km)
rhr:40 slept:7.4 weight:148.5lbs

20situps,20lifts,40heeldrops,20stairjumps,2x1 1/2 minute 1legstand.
12 PM

paved running long 24:04 intensity: (44 @0) + (18 @1) + (9 @2) + (17:28 @3) + (18 @4) + (5:07 @5) 2.08 mi (11:34 / mi) +63m 10:34 / mi
ahr:127 max:164 shoes: Asics

trail running long 1:03:45 intensity: (6 @0) + (35 @1) + (2:03 @2) + (1:01:01 @3) 5.48 mi (11:38 / mi) +85m 11:06 / mi
ahr:119 max:131 shoes: Asics

Solid snow covered trails, not slippery, but not fast either.

paved running long 14:14 intensity: (1:39 @1) + (2:03 @2) + (10:32 @3) 1.19 mi (11:58 / mi)
ahr:109 max:119 shoes: Asics

Monday Jan 20, 2020 #

9 AM

rowing machine 10:00 [3] 2.25 km (4:27 / km)
slept:7.7

30situps,20pushups,30/30heeldrops,20/20hamballs
3 PM

paved running 58:32 intensity: (15:11 @1) + (27:35 @2) + (8:14 @3) + (8 @4) + (7:24 @5) 4.74 mi (12:20 / mi) +12m 12:14 / mi
ahr:110 max:170

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