Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 10, 2014:

activity # timemileskm+m
  paved running6 4:51:37 24.68(11:49) 39.72(7:20) 487
  trail running3 1:26:56 6.52(13:20) 10.49(8:17) 333
  rowing machine5 1:02:05 8.71(7:08) 14.02(4:26)
  track running1 20:52 3.21(6:30) 5.17(4:02) 7
  Total12 7:41:30 43.13(10:42) 69.4(6:39) 827
  [1-5]12 7:40:29
averages - sleep:7.6 rhr:39 weight:143.3lbs

«»
1:40
0:00
» now
SuMoTuWeThFrSa

Saturday May 10, 2014 #

11 AM

paved running 49:14 [1] 4.08 mi (12:04 / mi) +74m 11:25 / mi
shoes: Asics 1140

Friday May 9, 2014 #

rowing machine (33abs10/20hamb15/40toes) 10:00 [3] 2.3 km (4:21 / km)
slept:7.0

12 PM

paved running warm up/down 18:02 intensity: (51 @0) + (6:45 @2) + (5:35 @3) + (1:30 @4) + (3:21 @5) 1.62 mi (11:09 / mi) +44m 10:17 / mi
ahr:124 max:162 shoes: Asics 1150

trail running tempo 15:20 intensity: (15 @2) + (21 @3) + (14:05 @4) + (39 @5) 1.85 mi (8:17 / mi) +60m 7:32 / mi
ahr:141 max:147 shoes: Asics 1150

Wilson Mt trail loop, one minor dogs encounter.

paved running intervals 33:49 intensity: (2:05 @1) + (25:23 @2) + (2:15 @3) + (2:39 @4) + (1:27 @5) 2.91 mi (11:37 / mi) +53m 11:00 / mi
ahr:110 max:152 shoes: Asics 1150

3xWestfield Hill, feeling pretty quick.

Thursday May 8, 2014 #

rowing machine (20abs20hamb45toes) 10:00 [2] 2.2 km (4:33 / km)
slept:7.0

Wednesday May 7, 2014 #

rowing machine (15abs15hamb30toes) 10:00 [3] 2.25 km (4:27 / km)
weight:143lbs

4 PM

paved running 20:55 intensity: (25 @1) + (6:38 @2) + (6:47 @3) + (6:46 @4) + (19 @5) 2.15 mi (9:43 / mi) +51m 9:03 / mi
ahr:120 max:148

trail running 24:16 intensity: (1:08 @1) + (12:02 @2) + (11:06 @3) 2.17 mi (11:11 / mi) +76m 10:05 / mi
ahr:111 max:129 shoes: Asics 1150

paved running 12:16 intensity: (3 @0) + (22 @1) + (8:59 @2) + (35 @3) + (41 @4) + (1:36 @5) 1.16 mi (10:34 / mi) +11m 10:16 / mi
ahr:114 max:162 shoes: Asics 1150

Tuesday May 6, 2014 #

rowing machine (15abs15hamb30toes) 10:00 [3] 2.27 km (4:24 / km)
rhr:39 slept:8.0 weight:143lbs

1 PM

paved running warm up/down 40:43 intensity: (1:13 @1) + (20:51 @2) + (10:55 @3) + (4:01 @4) + (3:43 @5) 3.7 mi (11:00 / mi) +65m 10:26 / mi
ahr:116 max:161 shoes: Asics 1150

Run to the NU track, could not get on it as the grounds crew was there, run back home.
Drive to DHS track, where I ran into Sam and Hill's track coach.

track running intervals 4:12 intensity: (11 @2) + (27 @3) + (1:42 @4) + (1:52 @5) 0.64 mi (6:34 / mi) +2m 6:30 / mi
ahr:140 max:150 shoes: Asics 1150

5x 1000 at I pace.
This was easier than I expected. Goal pace was 4:21/1000.

track running intervals 4:11 intensity: (11 @2) + (12 @3) + (42 @4) + (3:06 @5) 0.65 mi (6:24 / mi) +2m 6:20 / mi
ahr:145 max:152 shoes: Asics 1150

track running intervals 4:10 intensity: (10 @2) + (7 @3) + (52 @4) + (3:01 @5) 0.65 mi (6:24 / mi) +1m 6:22 / mi
ahr:144 max:150 shoes: Asics 1150

track running intervals 4:13 intensity: (5 @1) + (6 @2) + (15 @3) + (1:03 @4) + (2:44 @5) 0.63 mi (6:40 / mi) +1m 6:38 / mi
ahr:143 max:150 shoes: Asics 1150

track running intervals 4:06 intensity: (2 @1) + (11 @2) + (8 @3) + (52 @4) + (2:53 @5) 0.63 mi (6:29 / mi) +1m 6:27 / mi
ahr:144 max:152 shoes: Asics 1150

paved running warm up/down 10:41 intensity: (7 @0) + (10:34 @2) 0.84 mi (12:40 / mi) +1m 12:37 / mi
ahr:107 max:110 shoes: Asics 1150

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.

« Earlier | Later »