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Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Running4 2:55:12 17.28(10:08) 27.82(6:18) 30931.2
  Fake skiing2 2:35:04 21.97(8.5/h) 35.36(13.7/h) 5827.4
  Strength4 1:22:228.3
  Hiking1 45:44 2.02(2.7/h) 3.25(4.3/h) 14.6
  Stretching5 25:00
  Total8 8:03:22 41.27 66.42 36871.4
  [1-5]8 7:38:22
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WeThFrSaSuMoTu

Tuesday Jul 5 #

5 PM

Strength 23:04 [1]
ahr:78 max:107

Strength 13:32 intensity: (13:11 @1) + (21 @2)
ahr:76 max:122

Monday Jul 4 #

7 AM

Fake skiing 1:10:22 intensity: (31:55 @1) + (38:25 @2) + (2 @3) 9.45 mi (8.1 mph) +58m
ahr:119 max:150 shoes: Skikes

On the path south from Pierce Mill. Muddy in places and super narrow in the tunnel and between P and M street. Stopped where things were blocked off for fireworks.

Stretching 5:00 [0]

11 AM

Hiking 45:44 [1] 2.02 mi (2.7 mph) +1m
ahr:76 max:84

the second half of a hike with Alex and the dog on the canal

Sunday Jul 3 #

1 PM

Strength 23:30 [1]
ahr:64 max:84

Running 1:02:55 intensity: (9:38 @1) + (52:45 @2) + (32 @3) 5.81 mi (10:50 / mi) +152m 10:01 / mi
ahr:129 max:153

Saturday Jul 2 #

7 AM

Fake skiing 1:24:42 intensity: (4:53 @1) + (1:19:31 @2) + (18 @3) 12.52 mi (8.9 mph)
ahr:135 max:155 shoes: Skikes

Along the canal from Riley's Lock. I wasn't sure how this would go, and I even brought running shoes in the car as plan B, but it was actually great. This is one of the smoothest sections, all stone-dust surface, no rocks, gravel, or grass in the middle, and the 8" wheels ate it up. Mostly empty, and slightly damp from yesterday's rain, enough to keep the dust from getting dusty. 78F and 85% humidity was actually almost comfortable without the knee/elbow pads.

Strength 6:01 [1]
ahr:89 max:100

Stretching 5:00 [0]

Friday Jul 1 #

5 PM

Strength 16:15 [1]
ahr:66 max:86

Running 22:58 intensity: (5:41 @1) + (17:17 @2) 2.41 mi (9:33 / mi) +43m 9:03 / mi
ahr:122 max:139

Stretching 5:00 [0]

Thursday Jun 30 #

6 PM

Running 20:22 intensity: (14:50 @1) + (5:32 @2) 1.68 mi (12:07 / mi)
ahr:108 max:133 shoes: Nimbus 22 grey

track with Eliza, but her knee has been bothering her so we just did a warmup and some strides

Running 31:57 intensity: (4:08 @1) + (27:49 @2) 3.22 mi (9:55 / mi) +59m 9:23 / mi
ahr:128 max:143 shoes: Nimbus 22 grey

Stretching 5:00 [0]

Wednesday Jun 29 #

5 PM

Running 37:00 intensity: (4:32 @1) + (32:28 @2) 4.17 mi (8:52 / mi) +56m 8:31 / mi
ahr:134 max:147 shoes: Nimbus 22 grey

Stretching 5:00 [0]

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