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Training Log Archive: ken

In the 7 days ending Mar 10, 2013:

activity # timemileskm+mload
  Bike6 4:58:31 50.97 82.03 50770.2
  Strength4 1:58:5817.2
  Stretching8 1:11:00
  Elliptical2 37:307.5
  Running2 22:00 1.76(12:30) 2.83(7:46)2.2
  X-Training1 5:00
  Total8 9:12:59 52.73 84.86 50797.1
  [1-5]8 7:56:59
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Mar 10, 2013 #

4 PM

Bike 2:26:39 intensity: (15:48 @1) + (1:22:33 @2) + (44:36 @3) + (3:42 @4) 34.66 mi (14.2 mph) +365m
ahr:140 max:163

A nice Arlington trails loop in 60-degree sunshine. The key bridge is a nice shortcut, but it requires some steep/narrow steps (more if you're not already up on the towpath). A little chilly starting in short sleeves, but eventually warmed up. still had cold feet at the end. felt pretty good, despite non-easy ride yesterday. Trails were clogged with traffic in various places. also, yay daylight savings time, sun still up when I got back just before 7.
C • Good reroute 2

Stretching 7:00 [0]

Saturday Mar 9, 2013 #

Event: QOC Patapsco Granite
 
2 PM

Bike 1:02:46 intensity: (10:42 @1) + (32:23 @2) + (14:50 @3) + (4:51 @4) 16.31 mi (15.6 mph) +142m
ahr:150 max:204

Stretching 5:00 [0]

Friday Mar 8, 2013 #

12 PM

Bike 20:01 intensity: (10:01 @1) + (10:00 @2)
ahr:110 max:123

Strength 43:01 intensity: (10:00 @1) + (33:01 @2)
ahr:108 max:144

Stretching 10:00 [0]

Thursday Mar 7, 2013 #

11 AM

Bike (PT) 12:00 [1]

Stretching 10:00 [0]

Strength 15:00 [1]

10 PM

Bike 22:05 [2]
ahr:106 max:118

Running (treadmill) 10:00 [1] 0.8 mi (12:30 / mi)
ahr:128 shoes: Nimbus 12 white

Stretching 6:00 [0]

Wednesday Mar 6, 2013 #

11 AM

Bike 35:00 [2]
slept:6.0

Elliptical 27:30 [2]

Stretching 10:00 [0]

left calf is acting crampy.

Tuesday Mar 5, 2013 #

11 AM

X-Training warm up/down (walking) 5:00 [0]

Running 12:00 [1] 0.96 mi (12:30 / mi)

did a little bit of jogging during my PT appointment today. felt a little weird, but didn't hurt. will see if the foot still feels ok later.
C • Running 1

Stretching 15:00 [0]

Strength 20:00 [1]

Monday Mar 4, 2013 #

1 PM

Strength 40:57 intensity: (20:57 @1) + (20:00 @2)
ahr:108

Elliptical 10:00 [2]
ahr:132 max:142

Stretching 8:00 [0]

feeling a little icky after this. maybe coming down with a head cold.

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