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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending May 16, 2015:

activity # timemileskm+m
  Road bike6 6:28:39 92.48(4:12) 148.83(2:37) 638
  rowing machine4 54:20 5.84(9:18) 9.4(5:47) 1
  paved running1 49:51 4.1(12:10) 6.6(7:33) 2
  Total10 8:12:50 102.42(4:49) 164.83(2:59) 641
  [1-5]10 7:42:49
averages - sleep:7.8 rhr:39 weight:145lbs

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Saturday May 16, 2015 #

Event: NEOC / WCOC: Gay City State Park
 
7 AM

paved running 49:51 [1] 4.1 mi (12:10 / mi) +2m 12:09 / mi
(injured) shoes: Asics 1150

Early into Boston to drop Hill, off to PanAm trials.
Then Jude and I did a river loop. Calf sore the whole way.
C • are you doing massage befor... 6

Friday May 15, 2015 #

11 AM

Road bike 1:15:19 intensity: (12:03 @0) + (18:48 @1) + (37:48 @2) + (2:30 @3) + (2:20 @4) + (1:50 @5) 18.86 mi (4:00 / mi) +191m 3:52 / mi
ahr:122 max:240

Thursday May 14, 2015 #

7 AM

rowing machine 11:20 [3] 0.0 mi +1m null / mi
ahr:88 max:90 (injured)

Calf better, may try a run tomorrow.
30abs.15/20hamballs,15/30heeldrops,2x1minute quadstretch.
11 AM

Road bike 1:46:19 intensity: (47:35 @1) + (58:44 @2) 26.92 mi (3:57 / mi) +294m 3:49 / mi
ahr:106 max:127 shoes: Austro-Daimler Vent Noir

Wednesday May 13, 2015 #

rowing machine 14:00 [3] 3.0 km (4:40 / km)
rhr:39 slept:7.5 weight:144lbs (injured)

30abs,40hamballs,40 heel drops.
12 PM

Road bike 1:02:01 intensity: (17:58 @0) + (21:25 @1) + (19:19 @2) + (1:05 @3) + (52 @4) + (1:22 @5) 14.6 mi (4:15 / mi) +153m 4:07 / mi
ahr:106 max:245 shoes: Austro-Daimler Vent Noir

Tuesday May 12, 2015 #

rowing machine 18:00 [3] 4.0 km (4:30 / km)
slept:8.0 (injured)

Calf tight, but erging loosens it up.

Road bike 50:00 [3] 11.0 mi (4:33 / mi)
shoes: Ross Signature 290S

Ride to Trader Joes for canned salmon, bread and cashews.

Monday May 11, 2015 #

rowing machine 11:00 [3] 2.4 km (4:35 / km)
slept:8.0 weight:146lbs (injured)

30abs, 40hamballs
6 PM

Road bike 1:07:00 [3] 17.3 mi (3:52 / mi)
(injured) shoes: Austro-Daimler Vent Noir

Quite cool, 65F, had on tights and long sleeve and it was just right.
Easy until I saw someone I thought I knew ahead, but couldn't catch up, but got in some faster riding.
Calf good as long as I dont have to stand.

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.

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