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Training Log Archive: ken

In the 7 days ending Jan 11, 2009:

activity # timemileskm+mload
  Running6 5:01:06 34.1(8:50) 54.88(5:29) 43562.6
  Stretching6 1:04:00
  Total6 6:05:06 34.1 54.88 43562.6
  [1-5]6 5:01:06
averages - sleep:6.9 weight:161lbs

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Sunday Jan 11, 2009 #

Running long (trail) 1:37:39 intensity: (1:13:54 @2) + (23:45 @3) 10.83 mi (9:01 / mi) +350m 8:12 / mi
ahr:152 slept:7.0 weight:161lbs shoes: Nimbus 10

good trail run in rock creek park. the first half flew by, maybe because I knew where I was going on the western ridge trail and didn't have to look quite so hard for blazes. on the way back the valley trail was pretty rough, lots of roots, rocks, up/down, especially towards the south. Smoothed out towards the very end, legs still felt ok. probably helped that it was above freezing and the trails were quite soft.

Stretching 4:00 [0]

Friday Jan 9, 2009 #

Running 38:46 [2] 4.53 mi (8:34 / mi)
ahr:154 slept:7.0 shoes: Nimbus 10

Stretching 14:00 [0]

Thursday Jan 8, 2009 #

Running (grass) 51:11 [2] 5.91 mi (8:39 / mi) +60m 8:24 / mi
ahr:149 slept:8.0 shoes: Nimbus 10

Stretching 17:00 [0]

Wednesday Jan 7, 2009 #

Running 43:19 [2] 4.95 mi (8:45 / mi)
slept:5.0 shoes: Adidas Adizero XT

no watch today, so time is approximate. more 33F rain.

Stretching 12:00 [0]

Tuesday Jan 6, 2009 #

Running 35:38 [2] 3.97 mi (8:59 / mi)
ahr:154 slept:8.0 shoes: Nimbus 10

33F and light rain. ugh.

Stretching 5:00 [0]

Monday Jan 5, 2009 #

Running 34:33 [2] 3.91 mi (8:50 / mi) +25m 8:40 / mi
ahr:150 slept:6.5 shoes: Nimbus 10

glad to be back to work after two weeks away.

Stretching 12:00 [0]

in the last week or so I've included crunches in my stretching time again (usually around 100), the idea is to help my lower back. I should really log this separately but I may just be too lazy.

Note

retroactively closed my r-knee issue. it's been fine recently, I still have no idea what it really was. left heel may be doing better also.

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