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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 21 days ending Jan 11, 2018:

activity # timemileskm+m
  paved running15 12:59:17 62.48(12:28) 100.55(7:45) 2076
  nordic skiing2 2:46:03 15.78(10:31) 25.39(6:32) 103
  rowing machine10 2:09:32 19.37(6:41) 31.18(4:09)
  trail running2 1:36:16 8.87(10:51) 14.27(6:45) 130
  Exercises4 50:00
  Total31 20:21:08 106.5 171.39 2309
  [1-5]31 20:01:38
averages - sleep:7.8 rhr:42 weight:147.4lbs

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Thursday Jan 11, 2018 #

rowing machine 10:00 [3] 2.28 mi (4:23 / mi)
rhr:42 weight:146lbs

30abs,20pushups,45heeldrops,2m1legstand
2 PM

paved running long 1:48:49 intensity: (2:34 @0) + (18:23 @1) + (31:53 @2) + (55:59 @3) 8.68 mi (12:32 / mi) +175m 11:48 / mi
ahr:110 max:135 shoes: Asics GT-1000

Wednesday Jan 10, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:44 slept:8.0 weight:146.5lbs

SpO2=94
20lifts,60heeldrops,2m-1legstand
2 PM

paved running 55:36 intensity: (1 @0) + (11:59 @1) + (18:25 @2) + (12:42 @3) + (3:22 @4) + (9:07 @5) 4.15 mi (13:23 / mi) +726m 8:41 / mi
ahr:114 max:154 shoes: Asics GT-1000

Tuesday Jan 9, 2018 #

Exercises 5:00 [3]
rhr:44 slept:7.0 weight:147lbs

20situps,15pushups,60heeldrops
11 AM

nordic skiing 36:29 intensity: (19 @0) + (2:18 @1) + (1:13 @2) + (32:39 @3) 3.26 mi (11:11 / mi) +28m 10:53 / mi
ahr:119 max:134 shoes: Atomic RC8 3D waxless

nordic skiing 44:34 intensity: (52 @1) + (1:19 @2) + (41:49 @3) + (34 @4) 5.02 mi (8:53 / mi) +75m 8:29 / mi
ahr:127 max:140 shoes: Atomic RS8

Monday Jan 8, 2018 #

nordic skiing (Classic) 1:00:00 [3] 5.0 mi (12:00 / mi)
weight:149lbs shoes: Atomic RC8 3D waxless

With the warming weather, 33F, went to Great Brook farm with Judy and Hill.

nordic skiing (skate) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Atomic RS8

Switched to skate skis, so much faster but trying not to overdo it.
3 PM

paved running 36:15 intensity: (28 @0) + (28 @1) + (25 @2) + (34:54 @3) 3.35 mi (10:49 / mi) +34m 10:30 / mi
ahr:121 max:132 shoes: Asics GT-1000

Sunday Jan 7, 2018 #

3 PM

paved running 46:47 [3] 3.43 mi (13:39 / mi) +57m 12:58 / mi

Friday Jan 5, 2018 #

rowing machine 12:43 [3] 3.0 km (4:14 / km)
slept:8.0

33situps,2m/quad,30/30heeldrops

Thursday Jan 4, 2018 #

8 AM

paved running 37:55 [1] 2.79 mi (13:35 / mi) +81m 12:28 / mi
shoes: Montrail Hurricane Ridge Gore

with Jude, starting to snow blizzard.

Wednesday Jan 3, 2018 #

9 AM

Exercises (Ballista routine) 15:00 [3]
weight:148.5lbs

12 PM

paved running 21:14 intensity: (31 @0) + (5:51 @1) + (9:39 @2) + (5:13 @3) 1.65 mi (12:53 / mi) +47m 11:50 / mi
ahr:102 max:118 shoes: Icebug Pytho BUgrip

trail running 42:47 intensity: (8 @0) + (16 @1) + (6 @2) + (26:53 @3) + (15:05 @4) + (19 @5) 4.43 mi (9:39 / mi) +58m 9:17 / mi
ahr:134 max:145 shoes: Icebug Pytho BUgrip

Actually packed snow running, but this is the Icebugs forte, they are perfect for this stuff. Most of the trail is packed, but for some reason the section along the playing fields, no one has gone there, other than I, it appears. Stopped on the way home by a neighbor who wondered how I was upright while running on the icy sidewalk.

paved running 12:14 intensity: (11:59 @3) + (15 @4) 1.26 mi (9:41 / mi) +7m 9:31 / mi
ahr:130 max:141 shoes: Icebug Pytho BUgrip

Tuesday Jan 2, 2018 #

Event: HVO/WCOC winter Course #1
 

rowing machine 21:40 [3] 5.0 km (4:20 / km)

2 PM

paved running 1:05:59 [2] 5.71 mi (11:33 / mi) +113m 10:53 / mi
shoes: Montrail Hurricane Ridge Gore

Monday Jan 1, 2018 #

11 AM

paved running 37:54 [2] 3.28 mi (11:33 / mi) +77m 10:46 / mi
shoes: Montrail Hurricane Ridge Gore

Met up with the family, and then a loop with Ross, who had the Sofie Glider.

Sunday Dec 31, 2017 #

11 AM

paved running 54:56 [1] 4.24 mi (12:57 / mi) +96m 12:06 / mi
shoes: Icebug Pytho BUgrip

with Jude, getting really cold.

Saturday Dec 30, 2017 #

1 PM

paved running 55:35 [1] 4.1 mi (13:34 / mi) +85m 12:45 / mi
shoes: Montrail Hurricane Ridge Gore

Friday Dec 29, 2017 #

rowing machine 13:39 [3] 3.0 km (4:33 / km)
slept:7.0

35situps,22lifts,30/30heeldrops,2m/quad
2 PM

paved running 51:29 intensity: (26 @0) + (40 @1) + (1:30 @2) + (48:53 @3) 4.57 mi (11:17 / mi) +256m 9:36 / mi
ahr:117 max:130 shoes: Icebug Pytho BUgrip

Thursday Dec 28, 2017 #

rowing machine 21:30 [3] 5.0 km (4:18 / km)
rhr:39 weight:145.5lbs

30abs,23pushups

Wednesday Dec 27, 2017 #

8 AM

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

20lifts,30abs,20/20hamballs
2 PM

paved running 17:56 intensity: (20 @0) + (52 @1) + (11 @2) + (16:33 @3) 1.54 mi (11:39 / mi) +43m 10:43 / mi
ahr:119 max:130 shoes: Icebug Pytho BUgrip

Kept to the ice and snow to let the studs do their job.

trail running 53:29 intensity: (9 @0) + (41 @1) + (59 @2) + (51:40 @3) 4.44 mi (12:03 / mi) +72m 11:28 / mi
ahr:119 max:130 shoes: Icebug Pytho BUgrip

Nice snow

paved running 15:49 intensity: (5 @1) + (10 @2) + (15:34 @3) 1.43 mi (11:03 / mi)
ahr:115 max:123 shoes: Icebug Pytho BUgrip

Tuesday Dec 26, 2017 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.5 weight:149.5lbs

30situps,20pushups,backplank
9 AM

Exercises (Ballista routine) 15:00 [1]

11 AM

paved running 44:36 [1] 3.36 mi (13:16 / mi) +76m 12:24 / mi
shoes: Icebug Pytho BUgrip

With Jude, Sam and Sofie.

Monday Dec 25, 2017 #

10 AM

paved running 58:12 [2] 4.7 mi (12:23 / mi) +80m 11:46 / mi
shoes: Icebug Pytho BUgrip

Nice xmas morning run on the rec trail and around GCC, breaking trail most of the way.

Saturday Dec 23, 2017 #

rowing machine 10:00 [3] 2.23 km (4:29 / km)
slept:8.0

33situps,25pushups,20/20hamballs

Friday Dec 22, 2017 #

8 AM

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.0

12 PM

paved running 58:01 intensity: (14:34 @0) + (24:09 @1) + (3:47 @2) + (5:19 @3) + (2:02 @4) + (8:10 @5) 4.24 mi (13:41 / mi) +123m 12:33 / mi
ahr:123 max:175 shoes: Altra Instinct 1.5

6 PM

Exercises (Ballista routine) 15:00 [1]

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