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Training Log Archive: ken

In the 7 days ending Sep 21, 2009:

activity # timemileskm+mload
  Running6 4:54:58 34.55(8:32) 55.6(5:18) 54365.1
  Stretching7 1:35:00
  Bike1 1:03:28 11.86(11.2/h) 19.09(18.0/h) 1017.3
  Total7 7:33:26 46.41 74.69 64472.4
  [1-5]7 5:58:26
averages - sleep:6.9

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Monday Sep 21, 2009 #

Running 34:21 intensity: (8:53 @1) + (25:12 @2) + (16 @3) 4.01 mi (8:34 / mi) +39m 8:19 / mi
ahr:137 max:160 (sick) shoes: Nimbus 11

felt crappy at the beginning, then ok by the end, and crappy again afterwards.

Stretching 12:00 [0]

Sunday Sep 20, 2009 #

Bike (w/ trailer) 1:03:28 intensity: (54:12 @1) + (9:16 @2) 11.86 mi (11.2 mph) +101m
ahr:112 max:152 slept:6.5 (sick)

felt sick this morning like I am just getting a cold (from eliza). but ok on the ride with girlies. amazingly, very little screaming was involved.

Stretching 10:00 [0]

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

Running long (trail) 1:15:38 intensity: (15:43 @1) + (57:19 @2) + (1:56 @3) + (40 @4) 9.1 mi (8:19 / mi) +234m 7:42 / mi
ahr:141 max:170 slept:7.5 shoes: Nimbus 11

a shortish long run. my left achilles was hurting a little for the first half hour and then improved. still, I decided not to push the distance since I've been slightly broken this week already.

Stretching 14:00 [0]

Friday Sep 18, 2009 #

Running warm up/down 12:36 intensity: (3:26 @1) + (9:00 @2) + (10 @3) 1.49 mi (8:27 / mi) +8m 8:19 / mi
ahr:135 max:158 shoes: Nimbus 11

Running tempo 17:03 intensity: (1:38 @3) + (13:48 @4) + (1:37 @5) 2.77 mi (6:09 / mi) +7m 6:07 / mi
ahr:163 max:187 shoes: Nimbus 11

Running warm up/down 10:58 intensity: (2:27 @2) + (5:12 @3) + (3:06 @4) + (13 @5) 1.27 mi (8:38 / mi) +23m 8:11 / mi
ahr:162 max:182 shoes: Nimbus 11

arch feeling ok again this morning, and while running. I guess I am loosening up again.

Stretching 15:00 [0]

Thursday Sep 17, 2009 #

Running 34:59 intensity: (13:02 @1) + (17:25 @2) + (2:44 @3) + (1:48 @4) 4.11 mi (8:31 / mi) +37m 8:17 / mi
ahr:138 max:173 slept:7.0 shoes: Nimbus 11

left arch hurting this morning, probably from running yesterday with tight hamstrings/calves. felt ok running, but hurt again in the evening for a while. still feeling tight, so I'm pretty sure that's the problem.

Stretching 20:00 [0]

Wednesday Sep 16, 2009 #

Running 43:04 intensity: (5:40 @1) + (35:47 @2) + (1:14 @3) + (23 @4) 4.99 mi (8:38 / mi) +51m 8:22 / mi
ahr:140 max:167 slept:6.5 shoes: Nimbus 11

Stretching 12:00 [0]

Tuesday Sep 15, 2009 #

Running (trail) 1:06:19 intensity: (11:24 @1) + (54:55 @2) 6.81 mi (9:44 / mi) +144m 9:08 / mi
ahr:139 max:156 slept:7.0 shoes: Nimbus 11

mid afternoon, too soon after eating too much at company picnic. ugh.

Stretching 12:00 [0]

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