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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 5, 2014:

activity # timemileskm+m
  paved running6 4:16:24 21.67(11:50) 34.87(7:21) 287
  trail running3 2:29:43 13.3(11:16) 21.4(7:00) 712
  rowing machine4 55:32 7.8(7:07) 12.55(4:25)
  track running1 28:06 2.84(9:55) 4.56(6:09) 3
  Total12 8:09:45 45.6(10:44) 73.38(6:40) 1002
  [1-5]12 7:56:23
averages - sleep:7.8 rhr:40 weight:143.5lbs

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TuWeThFrSaSuMo

Monday May 5, 2014 #

rowing machine (33abs30hamb) 22:05 [3] 5.0 km (4:25 / km)
rhr:38 slept:8.5 weight:144lbs

10 AM

paved running 52:42 [1] 4.08 mi (12:55 / mi) +72m 12:15 / mi
shoes: Merrell Glove

With Jude

Sunday May 4, 2014 #

Event: 7 Sisters Trail Race
 
Event: NEOC: Nobscot Scout Reservation
 
9 AM

paved running 53:15 [1] 4.14 mi (12:52 / mi) +116m 11:50 / mi
shoes: Merrell Glove

WIth Jude
4 PM

trail running 47:20 [1] 2.5 mi (18:56 / mi) +197m 15:13 / mi
shoes: Icebug Celeritas

Checking sites at Northfield Mt.

Saturday May 3, 2014 #

3 PM

paved running warm up/down 14:21 [2] 1.35 mi (10:38 / mi) +12m 10:21 / mi
shoes: Asics 1150

track running intervals 1:12 [5] 0.16 mi (7:42 / mi) +3m 7:16 / mi
shoes: Asics 1150

track running intervals 26:54 [4] 2.68 mi (10:02 / mi)
shoes: Asics 1150

3x(200,200,400)
Had to save something for the dancing at tonight's party.

paved running warm up/down 17:07 [2] 1.42 mi (12:04 / mi) +5m 11:56 / mi
shoes: Asics 1150

Friday May 2, 2014 #

8 AM

rowing machine (33abs10/20hamb10/20toes) 10:00 [3] 2.33 km (4:18 / km)
rhr:42 slept:7.0 weight:143lbs

3 PM

paved running 56:06 intensity: (1:43 @1) + (53:40 @2) + (43 @3) 5.09 mi (11:01 / mi) +4m 11:00 / mi
ahr:102 max:124 shoes: Asics 1140

Thursday May 1, 2014 #

rowing machine (33abs35hamb) 13:27 [3] 3.0 km (4:29 / km)
rhr:39 slept:8.0 weight:143lbs

4 PM

paved running warm up/down 17:18 intensity: (7 @0) + (50 @1) + (8:23 @2) + (7:40 @3) + (18 @4) 1.64 mi (10:33 / mi) +44m 9:44 / mi
ahr:111 max:139 shoes: Asics 1150

trail running tempo 35:12 intensity: (4 @0) + (39 @3) + (30:15 @4) + (4:14 @5) 4.21 mi (8:22 / mi) +103m 7:46 / mi
ahr:143 max:148 shoes: Asics 1150

Wilson Mt trail and Whitcomb Woods

paved running warm up/down 20:38 intensity: (2:02 @2) + (18:26 @3) + (10 @4) 1.86 mi (11:06 / mi)
ahr:117 max:134 shoes: Asics 1150

Wednesday Apr 30, 2014 #

3 PM

paved running 24:57 intensity: (13:11 @0) + (1:28 @1) + (7:41 @2) + (2:05 @3) + (32 @4) 2.09 mi (11:57 / mi) +34m 11:22 / mi
ahr:106 max:139 shoes: Merrell Glove

Tuesday Apr 29, 2014 #

rowing machine (20abs5/10hamb30toes) 10:00 [3] 2.22 km (4:30 / km)
slept:7.75 weight:144lbs

3 PM

trail running (Skyline one) 1:07:11 intensity: (10:02 @1) + (57 @2) + (11:40 @3) + (38:05 @4) + (6:27 @5) 6.59 mi (10:12 / mi) +412m 8:32 / mi
ahr:141 max:190 shoes: Salamon SpeedCross 3

Not having done this in awhile, it was, of course, pretty hard. Not a fast time, probably a bit tired legs from the weekend, plus not mush trail practice lately.

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