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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 21 days ending Feb 22, 2018:

activity # timemileskm+m
  paved running20 21:13:21 102.59(12:25) 165.1(7:43) 2277
  trail running3 2:33:52 12.41(12:24) 19.98(7:42) 400
  rowing machine11 1:50:00 16.56(6:39) 26.65(4:08)
  track running2 1:10:28 6.53(10:47) 10.51(6:42) 17
  Exercises4 1:00:00
  nordic skiing1 56:41 3.12(18:10) 5.02(11:17) 159
  Road bike1 54:14 11.34(4:47) 18.25(2:58) 120
  Total35 29:38:36 152.55 245.5 2973
  [1-5]35 29:05:15
averages - sleep:8.2 rhr:40 weight:144.9lbs

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Thursday Feb 22, 2018 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
slept:8.5 weight:143.5lbs

35situps,25lifts,40/40heeldrops,2.5m.1legstand,1m.backplank
12 PM

paved running 46:23 intensity: (23 @0) + (5:07 @1) + (24:34 @2) + (16:19 @3) 4.1 mi (11:19 / mi) +44m 10:57 / mi
ahr:104 max:117 shoes: Asics 1000-5

2 PM

paved running 38:52 intensity: (37 @0) + (32:59 @1) + (4:30 @2) + (46 @3) 2.74 mi (14:10 / mi) +68m 13:09 / mi
ahr:93 max:109 shoes: Altra Instinct 1.5

Wednesday Feb 21, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
rhr:39 slept:7.8 weight:143lbs

23pushups,2.5m.1legstand,75heeldrops

Exercises (Ballista routine) 15:00 [3]

11 AM

Road bike 54:14 [2] 11.34 mi (4:47 / mi) +120m 4:38 / mi
shoes: Ross Signature 290S

To Trader Joe's, 75F.
2 PM

paved running 55:48 intensity: (33 @0) + (37:43 @1) + (14:34 @2) + (2:58 @3) 4.11 mi (13:35 / mi) +117m 12:28 / mi
ahr:97 max:110 shoes: Altra Instinct 1.5

with Judy

Tuesday Feb 20, 2018 #

rowing machine 10:00 [3] 2.33 km (4:18 / km)
slept:8.0 weight:145lbs

30abs,25lifts,45heeldrops,2m.1legstand,
12 PM

paved running warm up/down 16:56 intensity: (14 @0) + (17 @1) + (53 @2) + (14:59 @3) + (17 @4) + (16 @5) 1.46 mi (11:36 / mi) +15m 11:14 / mi
ahr:115 max:152 shoes: Asics 1000-5

To Dedham HS track..forgot it was vacation week, so lots of boys playing football on the infield (which apparently you do without shoes).
Kept the 400's under 100 seconds (geesh, I was twice as fast 50 years ago, what happened) and was hoping for a 200 around 45, but that didn't happen. But again, trying to not strain, a ways to go yet.

track running intervals 39:41 intensity: (12 @0) + (2:21 @1) + (2:03 @2) + (21:56 @3) + (3:42 @4) + (9:27 @5) 3.54 mi (11:13 / mi) +17m 11:03 / mi
ahr:126 max:156 shoes: Asics 1000-5

4x(200,200,400) w/equivalent rests.

paved running warm up/down 17:14 intensity: (11 @1) + (34 @2) + (16:29 @3) 1.44 mi (11:58 / mi) +13m 11:39 / mi
ahr:118 max:125 shoes: Asics 1000-5

3 PM

paved running 56:21 intensity: (13 @0) + (2:35 @1) + (20:22 @2) + (33:11 @3) 4.05 mi (13:55 / mi) +277m 11:28 / mi
ahr:107 max:124 shoes: Altra Instinct 1.5

with Judy

Monday Feb 19, 2018 #

7 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.8 weight:146lbs

30abs,20pushups,1m.backplank,45hamballs,70heeldrops,2.3m.1legstand
12 PM

paved running 1:01:51 intensity: (1:33 @0) + (51:06 @1) + (3:55 @2) + (3:55 @3) + (1:15 @4) + (7 @5) 4.53 mi (13:38 / mi) +65m 13:03 / mi
ahr:94 max:147 shoes: Altra Instinct 1.5

with Judy

Sunday Feb 18, 2018 #

11 AM

nordic skiing (classic) 56:41 [1] 3.12 mi (18:10 / mi) +159m 15:41 / mi
shoes: Trak 1000 waxless

45F and sunny, with Judy on the golf course. Snow was melting fast.
3 PM

paved running 1:11:52 intensity: (25 @0) + (21:35 @1) + (17:23 @2) + (24:36 @3) + (1:52 @4) + (6:01 @5) 5.62 mi (12:47 / mi) +99m 12:07 / mi
ahr:110 max:161 shoes: Altra Instinct 1.5

with Judy then a bit farther.
4 PM

Exercises (Ballista routine) 15:00 [3]

Saturday Feb 17, 2018 #

2 PM

paved running 53:33 intensity: (16 @0) + (4:49 @1) + (18:41 @2) + (29:47 @3) 4.09 mi (13:06 / mi) +83m 12:19 / mi
ahr:107 max:124 shoes: Asics 1000-5

with Judy

paved running tempo 49:57 intensity: (4 @0) + (1:40 @1) + (3:08 @2) + (24:31 @3) + (10:41 @4) + (9:53 @5) 4.76 mi (10:30 / mi) +112m 9:47 / mi
ahr:126 max:149 shoes: Asics 1000-5

4x Stoney Lea

Thursday Feb 15, 2018 #

9 AM

rowing machine 10:00 [3] 2.26 mi (4:25 / mi)
rhr:42 slept:8.0 weight:145lbs

35abs,25pushups
12 PM

paved running warm up/down 21:54 intensity: (35 @0) + (2:24 @1) + (2:07 @2) + (16:48 @3) 1.95 mi (11:15 / mi) +44m 10:31 / mi
ahr:110 max:126

track running 30:47 intensity: (3:13 @1) + (2:32 @2) + (11:31 @3) + (3:29 @4) + (10:02 @5) 2.99 mi (10:18 / mi)
ahr:129 max:157 shoes: Asics 1000-5

8x400 at NU track. Virgin surface of redone track. Met the track coaches, who said it was fine for me to run, but I don't think they have the final word on that, so we'll see if I can continue there.
Was hoping, trying, for sub 100 seconds, and that didn't happen, but I wasn't going to push it either, as have not done this workout in at least 2 years. Times were getting slower, but by halfway I figured I could get through the whole 8, so focused more on holding speed, and on the last one was good to see, with some sustained effort, I could get close to 90.

paved running warm up/down 21:18 intensity: (1 @0) + (20 @1) + (1:01 @2) + (19:56 @3) 1.74 mi (12:16 / mi) +23m 11:47 / mi
ahr:116 max:125

paved running 55:35 intensity: (5 @0) + (1:19 @1) + (5:30 @2) + (48:41 @3) 4.04 mi (13:46 / mi) +77m 13:00 / mi
ahr:114 max:128

Wednesday Feb 14, 2018 #

4 PM

paved running 37:47 [1] 2.69 mi (14:03 / mi) +67m 13:02 / mi
shoes: Altra Instinct 1.5

with Judy

Tuesday Feb 13, 2018 #

8 AM

rowing machine 10:00 [3] 2.36 km (4:14 / km)
rhr:43 slept:9.0 weight:147lbs

35situps,20pushups,70heeldrops,2m./1legstand
11 AM

paved running 25:21 intensity: (20 @0) + (59 @1) + (2:28 @2) + (21:34 @3) 2.21 mi (11:27 / mi) +74m 10:22 / mi
ahr:115 max:131 shoes: Asics 1000-5

trail running 33:11 intensity: (12 @0) + (44 @1) + (29 @2) + (31:46 @3) 3.01 mi (11:01 / mi) +48m 10:30 / mi
ahr:120 max:132 shoes: Asics 1000-5

paved running 46:19 intensity: (14 @2) + (46:05 @3) 4.45 mi (10:24 / mi) +51m 10:03 / mi
ahr:123 max:131 shoes: Asics 1000-5

trail running 19:10 intensity: (4 @0) + (27 @1) + (21 @2) + (13:41 @3) + (3:28 @4) + (1:09 @5) 1.78 mi (10:45 / mi) +15m 10:28 / mi
ahr:130 max:149 shoes: Asics 1000-5

paved running 17:24 intensity: (12:12 @3) + (4:28 @4) + (44 @5) 1.7 mi (10:13 / mi) +15m 9:57 / mi
ahr:135 max:151 shoes: Asics 1000-5

3 PM

paved running 54:15 intensity: (21 @0) + (2:25 @1) + (1:25 @2) + (50:04 @3) 4.06 mi (13:22 / mi) +83m 12:34 / mi
ahr:122 max:133 shoes: Asics 1000-5

with Judy on our usual route.

Sunday Feb 11, 2018 #

10 AM

trail running 56:11 [2] 3.15 mi (17:50 / mi) +271m 14:05 / mi
shoes: Icebug Pytho BUgrip

With Judy up the road (would be difficult without studs) to top of Mt. Battie, then on wet snowy trails on down. Great fun going downhill in the snow with great grippy shoes.
Found a recently dropped mitten, and encountered a not well trained dog owner.

Friday Feb 9, 2018 #

rowing machine 10:00 [3] 2.26 km (4:25 / km)
rhr:39 slept:8.0 weight:143.5lbs

30situps,45hamballs
2 PM

paved running 53:51 intensity: (21 @0) + (21:38 @1) + (14:25 @2) + (13:48 @3) + (1:14 @4) + (2:25 @5) 4.08 mi (13:12 / mi) +82m 12:25 / mi
ahr:107 max:161 shoes: Asics 1000-5

with Judy, not feeling too motivated.

Thursday Feb 8, 2018 #

Exercises (Ballista routine) 15:00 [3]

2 PM

paved running 1:28:24 intensity: (47 @0) + (39:28 @1) + (13:32 @2) + (30:28 @3) + (2:37 @4) + (1:32 @5) 7.1 mi (12:27 / mi) +226m 11:20 / mi
ahr:105 max:149 shoes: Altra Instinct 1.5

With Judy, then 8x Erin's Way.

rowing machine 10:00 [3] 2.36 km (4:14 / km)
slept:8.5 weight:145lbs

Wednesday Feb 7, 2018 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 weight:144.5lbs

10 AM

paved running 45:03 intensity: (25 @0) + (1:42 @1) + (14:55 @2) + (22:46 @3) + (2:06 @4) + (3:09 @5) 3.84 mi (11:44 / mi) +53m 11:15 / mi
ahr:113 max:154 shoes: Altra Instinct 1.5

Tuesday Feb 6, 2018 #

8 AM

rowing machine 10:00 [3] 2.26 km (4:25 / km)
slept:7.5 weight:146lbs

35situps,1m.backplank,2m.1legstand

Exercises (Ballista routine level 2) 15:00 [3]

12 PM

paved running long 17:17 intensity: (7:03 @0) + (2 @1) + (8 @2) + (4:29 @3) + (18 @4) + (5:17 @5) 1.65 mi (10:29 / mi) +48m 9:37 / mi
ahr:151 max:195 shoes: Asics 1000-5

trail running long 21:11 intensity: (12 @2) + (20:59 @3) 2.04 mi (10:22 / mi) +20m 10:04 / mi
ahr:121 max:133 shoes: Asics 1000-5

paved running long 36:42 intensity: (1 @0) + (7 @1) + (28 @2) + (36:06 @3) 3.67 mi (10:00 / mi) +30m 9:45 / mi
ahr:123 max:131 shoes: Asics 1000-5

trail running long 24:09 intensity: (1 @0) + (20:28 @3) + (3:40 @4) 2.42 mi (9:58 / mi) +46m 9:24 / mi
ahr:133 max:143 shoes: Asics 1000-5

paved running long 12:20 [3] 1.25 mi (9:50 / mi) +10m 9:36 / mi
ahr:131 max:136 shoes: Asics 1000-5

3 PM

paved running warm up/down 54:33 intensity: (8 @0) + (1:17 @1) + (5:04 @2) + (48:04 @3) 4.09 mi (13:20 / mi) +83m 12:32 / mi
ahr:113 max:128 shoes: Asics GT-1000

Monday Feb 5, 2018 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
weight:145.5lbs

25pushups,2m.1legstand,70heeldrops
11 AM

paved running 1:28:55 intensity: (17:54 @0) + (21:18 @1) + (9:29 @2) + (36:10 @3) + (16 @4) + (3:48 @5) 7.07 mi (12:35 / mi) +161m 11:45 / mi
ahr:112 max:158 shoes: Altra Instinct 1.5

Sunday Feb 4, 2018 #

Note
(rest day)

Georgia O'Keefe @ Peabody Essex

Saturday Feb 3, 2018 #

2 PM

paved running 37:55 intensity: (15 @0) + (26:33 @1) + (8:46 @2) + (2:21 @3) 2.73 mi (13:52 / mi) +68m 12:52 / mi
ahr:96 max:112 shoes: Asics 1000-5

Friday Feb 2, 2018 #

12 PM

paved running 1:29:41 intensity: (18 @0) + (36:25 @1) + (9:13 @2) + (32:49 @3) + (33 @4) + (10:23 @5) 7.36 mi (12:11 / mi) +189m 11:17 / mi
ahr:113 max:168 slept:9.0 weight:144.5lbs shoes: Altra Instinct 1.5

With Judy, then to the water co. over to Sandy Valley, then 4x Erin;s Way.

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