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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Mar 23, 2020:

activity # timemileskm+m
  Road bike3 4:25:40 61.75(4:18) 99.38(2:40) 798
  paved running2 1:37:00 7.8(12:26) 12.55(7:44) 144
  rowing machine5 1:12:39 10.38(7:00) 16.7(4:21)
  Exercises3 42:00
  Total12 7:57:19 79.93 128.63 941
  [1-5]12 7:03:55
averages - sleep:8.4 rhr:40 weight:146.1lbs

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Monday Mar 23, 2020 #

Exercises (ballista) 14:00 [3]

9 AM

rowing machine 11:00 [3] 2.7 km (4:04 / km)
slept:8.2 weight:146.5lbs

3x1minute<2.00/500m then a 2Km.
70heeldrops
1 PM

Road bike 1:34:31 intensity: (23:50 @0) + (17:44 @1) + (12:26 @2) + (40:31 @3) 21.45 mi (4:24 / mi) +267m 4:15 / mi
ahr:99 max:131 shoes: Ross Signature 290S

Actually feeling fairly fit on the bike after these couple of weeks avoiding running.....
44F at the start, then some light snow...then moderate snow such that any pace over 10mph was stinging and hard to see, temp dropping to mid 30's.

Sunday Mar 22, 2020 #

Note

Walk with Judy yesterday and today.
Today through the Dedham Town Forest...perhaps the only TF within the median strip of an interstate highway...not exactly a place to hear the birds sing. We did encounter 2 other groups though, which shows how desperate locals are to fill their time.
The TF ends at one point with a chain link fence, but of course someone had cut a huge gap, so we went through, then to cross Lowder Brook there was a narrow (3") "log", and we negotiated that, but the the huge open marsh was a challenge, to get by one must go up the embankment to the interstate, also successfully done.
Unfortunately for me, walking aggravates the PF as much as running.

Friday Mar 20, 2020 #

rowing machine 13:14 [3] 3.0 km (4:25 / km)
slept:8.0 weight:145.4lbs

30/35 heeldrops

Exercises (ballista) 14:00 [3]

2 PM

Road bike 1:22:16 intensity: (5:45 @0) + (24:21 @1) + (12:52 @2) + (39:18 @3) 19.35 mi (4:15 / mi) +209m 4:07 / mi
ahr:103 max:128 shoes: Ross Signature 290S

To Whole Foods Wellsley, the long way there.
Looks like a lot of families have nothing to do but go for a walk.....
and everyone is so friendly!

Thursday Mar 19, 2020 #

rowing machine 13:13 [3] 3.0 km (4:24 / km)
slept:8.25 weight:146lbs

45heeldrops,20lifts,35situps,30/30hamballs,20stepjumps
1 PM

paved running 33:41 intensity: (8:26 @0) + (19 @1) + (2:45 @2) + (22:11 @3) 2.72 mi (12:24 / mi) +71m 11:28 / mi
ahr:103 max:127

Wednesday Mar 18, 2020 #

rowing machine 21:58 [3] 5.0 km (4:24 / km)
slept:9.0 weight:145.5lbs

30/30heeldrops
9 AM

Exercises (Ballista) 14:00 [3]

2 PM

Road bike 1:28:53 intensity: (6:04 @0) + (12:06 @1) + (10:27 @2) + (59:23 @3) + (53 @4) 20.95 mi (4:15 / mi) +321m 4:03 / mi
ahr:110 max:142 shoes: Austro-Daimler Vent Noir

Many bikers out...parking areas at trailheads had more cars than I have ever seen in the past.

Tuesday Mar 17, 2020 #

rowing machine 13:14 [3] 3.0 km (4:25 / km)
rhr:40 slept:8.5 weight:147lbs

30situps,20pushups,30/30heeldrops,2m./1legstand
3 PM

paved running 1:03:19 intensity: (9:19 @0) + (6:59 @1) + (46 @2) + (38:03 @3) + (2:27 @4) + (5:45 @5) 5.08 mi (12:27 / mi) +73m 11:56 / mi
ahr:114 max:156

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