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Training Log Archive: ken

In the 7 days ending Dec 8, 2008:

activity	#	time	miles		km		+m	load
Running	6	4:42:55	32.63	(8:40)	52.51	(5:23)	265	70.9
Stretching	6	58:00
Total	6	5:40:55	32.63		52.51		265	70.9
[1-5]	6	4:42:55

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Monday Dec 8, 2008 #

Running (grass) 35:12 [2] 3.94 mi (8:56 / mi)
ahr:160 shoes: Nimbus 10

the kids have colds. hopefully I can avoid it or get through it before sunday.

Stretching 3:00 [0]

Sunday Dec 7, 2008 #

Event: QOC: Great Falls, MD

Running long (trail) 1:20:21 8.5 mi (9:27 / mi) +265m 8:37 / mi
ahr:153 shoes: Nimbus 10

Didn't make it to GF because of Eliza's party, but got a nice run in rock creek dc. First time on the trails since moving here, will have to try the loop next time. Ground was nicely soft despite being frozen. cold, almost ran without the windpants...glad I didn't.

Stretching 5:00 [0]

lower back has been hurting all week. either from the kiddies or the biking.

Friday Dec 5, 2008 #

Running 33:55 [2] 3.94 mi (8:36 / mi)
ahr:155 shoes: Nimbus 10

lower back a bit tight today while running.

Stretching 12:00 [0]

Thursday Dec 4, 2008 #

Running warm up/down 14:11 [2] 1.62 mi (8:45 / mi)
ahr:163 max:176 shoes: nike free

Running intervals (grass) 33:33 4.61 mi (7:17 / mi)
ahr:164 max:183 shoes: nike free

more grass intervals, this time on the nice part of the loop. rest distance ended up being longer than I would have liked.
4x (0.7mi fast, 0.45mi jog):
4:02, 4:25
4:00, 4:19
3:59, 4:28
3:57, 4:12

Running warm up/down 10:00 1.14 mi (8:48 / mi)
ahr:152 max:162 shoes: nike free

Stretching 13:00 [0]

Wednesday Dec 3, 2008 #

Running 33:34 3.96 mi (8:29 / mi)
ahr:153 shoes: Nimbus 10

Stretching 13:00 [0]

Tuesday Dec 2, 2008 #

Running 42:09 [2] 4.92 mi (8:34 / mi)
ahr:153 shoes: Nimbus 10

Stretching 12:00 [0]

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