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Training Log Archive: coach

In the 7 days ending Oct 27, 2014:

activity # timemileskm+m
  paved running4 3:17:54 17.3(11:26) 27.84(7:07) 314
  trail running2 1:52:54 11.35(9:57) 18.27(6:11) 489
  rowing machine3 30:00 4.32(6:57) 6.95(4:19)
  Total8 5:40:48 32.97(10:20) 53.06(6:25) 803
  [1-5]8 5:39:15
averages - sleep:7.8 rhr:39 weight:146lbs

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Monday Oct 27, 2014 #

rowing machine (30abs30hamb60toes) 10:00 [3] 2.28 km (4:23 / km)
rhr:39 slept:8.0

2 PM

trail running 1:09:00 intensity: (11 @1) + (1:10 @2) + (22:12 @3) + (38:31 @4) + (6:56 @5) 6.61 mi (10:26 / mi) +422m 8:43 / mi
ahr:134 max:152 shoes: Saucony Kinvara TR

Back on the Skyline. I was not expecting too much, what with not much intensity or distatnce in the past 2 weeks, plus I've added a few pounds (still eating wedding leftovers). Looked not good for getting under 70 minutes, and had consoled myself that it would be OK, but with some effort over the last miles (not too hard to run downhill with extra weight) I made it under 70 minutes once again.
More training to come for upcoming UltraLong (on which I signed up for Red, maybe that was a bit presumptous) (although it could be a Highlander substitute for this fall).
Need a ride and place to stay down there (Jude is staying home).

Sunday Oct 26, 2014 #

1 PM

paved running 1:05:49 intensity: (11 @0) + (1:41 @1) + (27:47 @2) + (36:10 @3) 5.12 mi (12:52 / mi) +128m 11:56 / mi
ahr:112 max:125 shoes: Altra Instinct 1.5

Saturday Oct 25, 2014 #

Event: NEOC: Nobscot Night-O
 
Event: HVO/WCOC A-event "Love The Lakes"
 
11 AM

paved running 48:40 intensity: (1:19 @0) + (53 @1) + (18:38 @2) + (25:16 @3) + (2:34 @4) 4.38 mi (11:06 / mi) +117m 10:15 / mi
ahr:114 max:137 shoes: Altra Instinct 1.5

Wednesday Oct 22, 2014 #

rowing machine (30abs30hamb60toes) 10:00 [3] 2.31 km (4:20 / km)
rhr:38 slept:7.5 weight:146lbs

12 PM

paved running 16:11 intensity: (3 @0) + (22 @1) + (3:33 @2) + (12:13 @3) 1.63 mi (9:56 / mi) +41m 9:13 / mi
ahr:115 max:126 shoes: Altra Instinct 1.5

trail running 43:54 intensity: (1:07 @1) + (1:26 @2) + (24:07 @3) + (17:00 @4) + (14 @5) 4.74 mi (9:16 / mi) +67m 8:52 / mi
ahr:127 max:146 shoes: Altra Instinct 1.5

paved running 19:14 intensity: (16 @2) + (18:01 @3) + (57 @4) 2.03 mi (9:30 / mi) +7m 9:23 / mi
ahr:123 max:132 shoes: Altra Instinct 1.5

Tuesday Oct 21, 2014 #

rowing machine (30abs30hamb60toes) 10:00 [3] 2.36 km (4:14 / km)
weight:146lbs

Heavier and faster, and somewhat rested, from erging anyway.
C • somewhat rested 2
11 AM

paved running 48:00 intensity: (6:01 @1) + (22:46 @2) + (19:13 @3) 4.15 mi (11:35 / mi) +21m 11:24 / mi
ahr:109 max:124 shoes: Altra Instinct 1.5

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