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Training Log Archive: coach

In the 7 days ending May 10, 2015:

activity # timemileskm+m
  paved running5 2:30:22 14.79(10:10) 23.8(6:19) 260
  trail running1 1:17:54 9.48(8:13) 15.26(5:06) 195
  track running1 40:23 3.97(10:10) 6.39(6:19) 1
  rowing machine3 30:00 3.73(8:03) 6.0(5:00)
  Road bike1 28:00 3.8(7:22) 6.12(4:35)
  Total9 5:26:39 35.77(9:08) 57.56(5:40) 456
  [1-5]9 5:13:32
averages - sleep:7.7 rhr:39 weight:142lbs

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Sunday May 10, 2015 #

Event: WCOC Mashamoquet State Park
 

Road bike 28:00 [1] 3.8 mi (7:22 / mi)
shoes: Austro-Daimler Vent Noir

With Judy practicing brifter shifting on Hills bike.

Saturday May 9, 2015 #

Event: NEOC: Wrentham State Park
 
Event: Merrimac River trail race
 
8 AM

paved running warm up/down 7:44 [0] 0.78 mi (9:56 / mi)
shoes: Saucony Kinvara TR

trail running race 1:17:54 intensity: (9 @1) + (2:23 @2) + (1:15:22 @3) 9.48 mi (8:13 / mi) +195m 7:43 / mi
ahr:138 max:147 shoes: Saucony Kinvara TR

This race is always a bit anxious for me .
Always nice to see Dave Dunham, Kathy and Steve Peterson, who is the most talkative,energetic, and longest talking and prize giving awards ceremony emcee I have ever encountered.
Going well to the turnaround, and I like the curvy, up and down section, then there is the flat last 2+ miles, which I just have to keep focused through.
In the last mile I noted that I was not really trained for 10 miles this hard, then my right calf cramped and I knew I should stop or risk worse injury. Tried to go more slowly, still painful, stop to stretch, no help.
So, go slow and hope to get under 80 minutes.
Finished with some limping............
C • Merrimac River 1

Thursday May 7, 2015 #

12 PM

paved running tempo 38:36 intensity: (27 @0) + (4:32 @1) + (21:26 @2) + (9:34 @3) + (2:37 @4) 4.09 mi (9:26 / mi) +58m 9:02 / mi
ahr:124 max:151 shoes: Altra Instinct 1.5

Wednesday May 6, 2015 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
rhr:38 slept:8.0 weight:142lbs

15abs,20hamballs,1m/quad
5 PM

paved running 43:10 intensity: (2:21 @0) + (23:49 @1) + (17:00 @2) 4.19 mi (10:18 / mi) +94m 9:38 / mi
ahr:107 max:122 shoes: Altra Instinct 1.5

An easy run,

Tuesday May 5, 2015 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
rhr:39 slept:7.0

15abs,20hamballs,30heeldropsraises
4 PM

paved running warm up/down 19:52 intensity: (45 @0) + (11:05 @1) + (8:02 @2) 1.92 mi (10:22 / mi) +43m 9:41 / mi
ahr:107 max:119 shoes: Altra Instinct 1.5

track running intervals 40:23 intensity: (39 @0) + (15:44 @1) + (9:54 @2) + (11:37 @3) + (2:29 @4) 3.97 mi (10:10 / mi) +1m 10:10 / mi
ahr:119 max:152 shoes: Altra Instinct 1.5

4x (200,200,400)
Warm, but with cloud cover.

paved running warm up/down 18:39 intensity: (15 @0) + (10:21 @1) + (8:03 @2) 1.66 mi (11:13 / mi) +19m 10:50 / mi
ahr:109 max:119 shoes: Altra Instinct 1.5

Monday May 4, 2015 #

rowing machine 10:00 [2] 2.0 km (5:00 / km)
rhr:40 slept:8.0

25abs,30hamball,
Ergcomputer dead.
7 PM

paved running 22:21 intensity: (56 @0) + (17:04 @1) + (4:16 @2) + (5 @3) 2.15 mi (10:23 / mi) +46m 9:44 / mi
ahr:106 max:130 shoes: Asics 1150

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