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Training Log Archive: ken

In the 10 days ending Aug 25, 2018:

activity # timemileskm+mload
  Running9 7:10:08 40.14(10:43) 64.6(6:40) 110475.4
  Elliptical3 3:21:1028.1
  Stretching12 1:10:00
  Strength6 1:00:306.1
  Total12 12:41:48 40.14 64.6 1104109.6
  [1-5]12 11:31:48

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Saturday Aug 25, 2018 #

3 PM

Running 37:36 intensity: (15:18 @1) + (22:18 @2) 3.1 mi (12:08 / mi) +59m 11:27 / mi
ahr:147 max:167 shoes: Nimbus 20

Great falls towpath / Berma road loop with Samantha. We did 7/1 mins run/walk and added a bit extra at the end to make it 3 miles.
C • Berma Road 1

Stretching 5:00 [0]

Friday Aug 24, 2018 #

12 PM

Strength 6:52 [1]
ahr:56 max:77

Running 58:39 intensity: (58:16 @2) + (23 @3) 6.65 mi (8:49 / mi) +117m 8:22 / mi
ahr:137 max:156 shoes: Nimbus 20

Stretching 10:00 [0]

Thursday Aug 23, 2018 #

7 AM

Running 24:44 [1] 2.0 mi (12:22 / mi) +29m 11:50 / mi
ahr:106 max:119 shoes: Nimbus 20

with Samantha

Stretching 3:00 [0]

12 PM

Strength 14:31 [1]
ahr:70 max:90

Elliptical 1:07:00 intensity: (41:24 @1) + (25:36 @2)
ahr:121 max:142 shoes: Nimbus 20

Stretching 7:00 [0]

Wednesday Aug 22, 2018 #

11 AM

Strength 6:36 [1]
ahr:76 max:102

Running 49:37 intensity: (7:10 @1) + (42:03 @2) + (24 @3) 5.62 mi (8:50 / mi) +80m 8:27 / mi
ahr:135 max:157 shoes: Nimbus 20

Stretching 10:00 [0]

Tuesday Aug 21, 2018 #

7 AM

Running 23:47 intensity: (23:46 @1) + (1 @3) 1.86 mi (12:47 / mi) +31m 12:09 / mi
ahr:108 max:123 shoes: Nimbus 20

with a sleepy Samantha
C • Good grief! 5

Stretching 3:00 [0]

5 PM

Strength 12:08 [1]
ahr:73 max:93

Running (treadmill) 36:56 intensity: (7:07 @1) + (29:49 @2) 4.25 mi (8:41 / mi)
ahr:133 max:149 shoes: Nimbus 20

Stretching 8:00 [0]

Monday Aug 20, 2018 #

1 PM

Strength 6:51 [1]
ahr:56 max:74

Elliptical 1:07:09 intensity: (39:02 @1) + (28:07 @2)
ahr:120 max:145 shoes: Nimbus 20

Stretching 7:00 [0]

Sunday Aug 19, 2018 #

10 AM

Running 33:22 intensity: (31:20 @1) + (2:02 @2) 2.32 mi (14:23 / mi) +50m 13:29 / mi
ahr:112 max:134 shoes: Nimbus 20

with Samantha, who seems to be in decent shape despite not really running for 4 weeks.

Stretching 5:00 [0]

Saturday Aug 18, 2018 #

8 AM

Running 2:09:22 intensity: (19:06 @1) + (1:39:27 @2) + (10:16 @3) + (33 @4) 10.22 mi (12:40 / mi) +669m 10:31 / mi
ahr:139 max:172 shoes: Nimbus 20

on the AT south and then north from Fox Gap. Not too hot, but humid.

Stretching 5:00 [0]

3 PM

Note

the munchkins are home from camp!

Friday Aug 17, 2018 #

Event: NAOC 2018
 
1 PM

Strength 13:32 [1]
ahr:70 max:92

Elliptical 1:07:01 intensity: (40:38 @1) + (26:23 @2)
ahr:121 max:165 shoes: Nimbus 20

Stretching 5:00 [0]

Thursday Aug 16, 2018 #

11 AM

Running 36:05 intensity: (2:00 @1) + (34:05 @2) 4.12 mi (8:46 / mi) +69m 8:20 / mi
ahr:136 max:153 shoes: Nimbus 20

Stretching 2:00 [0]

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