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Training Log Archive: coach

In the 10 days ending Aug 12, 2018:

activity # timemileskm+m
  Road bike5 7:51:51 105.33(4:29) 169.51(2:47) 1700
  paved running3 3:12:03 14.88(12:54) 23.95(8:01) 238
  rowing machine2 20:00 2.81(7:07) 4.52(4:25)
  Exercises1 6:04 0.07(1:26:24) 0.11(53:41) 38
  Total11 11:29:58 123.09(5:36) 198.09(3:29) 1976
  [1-5]11 10:19:23
averages - sleep:7.6 weight:142.9lbs

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Sunday Aug 12, 2018 #

11 AM

paved running 56:23 intensity: (1:15 @0) + (38:44 @1) + (8:57 @2) + (7:27 @3) 4.06 mi (13:53 / mi) +81m 13:05 / mi
ahr:96 max:133 shoes: Asics GT-1000

Saturday Aug 11, 2018 #

2 PM

paved running 56:43 intensity: (29:04 @1) + (21:09 @2) + (6:30 @3) 4.19 mi (13:32 / mi) +93m 12:40 / mi
ahr:98 max:118

Friday Aug 10, 2018 #

Event: Bavarian Orienteering Tour 2018
 
9 AM

Road bike 1:14:43 intensity: (18:40 @0) + (41:04 @1) + (12:28 @2) + (2:31 @3) 16.71 mi (4:28 / mi) +204m 4:18 / mi
ahr:89 max:114 shoes: Trek 720

with Judy

Thursday Aug 9, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:6.5 weight:147.5lbs

18pushups,28situps,60heeldrops,38hamballs
11 AM

Road bike 1:31:27 intensity: (7:13 @0) + (28:43 @1) + (16:27 @2) + (36:05 @3) + (1:04 @4) + (1:55 @5) 22.18 mi (4:07 / mi) +293m 3:58 / mi
ahr:106 max:193 shoes: Trek 720

Wednesday Aug 8, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:8.0 weight:148lbs

15pushups,25situps,59heeldrops,35hamballs
9 AM

Road bike 24:07 intensity: (5:42 @0) + (9:00 @1) + (5:05 @2) + (4:20 @3) 5.04 mi (4:47 / mi) +63m 4:37 / mi
ahr:94 max:129

Road bike hills 1:01:42 intensity: (6 @0) + (26 @1) + (6:11 @2) + (17:21 @3) + (9:30 @4) + (28:08 @5) 8.68 mi (7:07 / mi) +642m 5:47 / mi
ahr:134 max:153 shoes: Trek 720

5 x Great Blue Hill observatory road.

Road bike 22:00 [3] 5.0 mi (4:24 / mi)
shoes: Trek 720

Monday Aug 6, 2018 #

10 AM

Note

Walk to town and lunch at the Victoria Kafe, home of the famous Trillers cinnamon buns.
About 7 miles round trip.

Sunday Aug 5, 2018 #

10 AM

paved running 1:18:57 intensity: (27 @0) + (27:24 @1) + (25:32 @2) + (25:34 @3) 6.63 mi (11:54 / mi) +64m 11:34 / mi
ahr:104 max:129 shoes: Asics GT-1000

With Sam&Sofie, & Judy, then just JUdy and I , then 2 miles on my own. Running in old Aiscs I brought along, and will leave here. The Sauconys trail shoes were hurting on the pavement.
11 AM

Exercises 6:04 intensity: (5:44 @0) + (20 @1) 0.07 mi (1:26:24 / mi) +38m 32:13 / mi
ahr:71 max:86 slept:8.5

25 situps,15pushups,50heeldrops,35hamballs

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 
6 PM

Road bike 52:09 intensity: (23:13 @0) + (28:56 @1) 10.7 mi (4:52 / mi) +88m 4:45 / mi
ahr:80 max:99 weight:138lbs

Evening ride after returning from 24 hours in Stockholm. Almost crashed with a woman who walked into the bike lane without looking. Apparently she thought it was my fault...
Post ride weight.

Friday Aug 3, 2018 #

10 AM

Road bike 2:25:43 intensity: (8:15 @0) + (52:18 @1) + (25:08 @2) + (56:57 @3) + (3:05 @4) 37.02 mi (3:56 / mi) +410m 3:48 / mi
ahr:105 max:143 slept:7.5 weight:138lbs

Similar route as 2 days ago, skipped the dirt section. Headwind once I got out of town, but after turning more easterly, more winds at my back and I began pushing the pedals faster.
Click on Satellite view to see the many miles of riding in open fields. Humidity went away last night, so much nicer and temps around 28C.

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