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Training Log Archive: ken

In the 7 days ending Nov 19, 2017:

activity # timemileskm+mload
  Running5 2:45:46 15.99(10:22) 25.74(6:26) 23131.0
  Elliptical4 2:35:0218.2
  Strength6 1:07:525.0
  Stretching7 1:00:00
  Total9 7:28:40 15.99 25.74 23154.1
  [1-5]9 5:47:28

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

Running 42:38 intensity: (11:53 @1) + (30:45 @2) 3.13 mi (13:37 / mi) +58m 12:53 / mi
ahr:140 max:160 shoes: Nimbus 18

Girls-on-the-run 5k with Eliza. This is a fairly chaotic un-timed traffic jam with a sortof continuous wave start ordered randomly by school. Eliza ran the whole way in about the same time as last spring. Towards the end we managed to pass some people walking in jeans.

3 PM

Strength 18:15 intensity: (17:50 @0) + (25 @1)
ahr:64 max:88

Elliptical 20:01 intensity: (17:41 @0) + (2:20 @1)
ahr:77 max:98

Stretching 5:00 [0]

Saturday Nov 18, 2017 #

Note

5k with Samantha
6 PM

Running 28:41 [2] 3.16 mi (9:05 / mi) +50m 8:39 / mi
ahr:154 max:160 shoes: Nimbus 18

Fun 5k through the Seneca Creek winter lights display. Samantha smashed her 2015 result by ~5 minutes.

results: https://www.mcrrc.org/race-results/2017/11/run-lig...

Stretching 5:00 [0]

Friday Nov 17, 2017 #

11 AM

Strength 6:51 [1]
ahr:70 max:82

Elliptical 1:00:00 intensity: (36:54 @1) + (23:06 @2)
ahr:112 max:132 shoes: Nimbus 18

Stretching 10:00 [0]

Thursday Nov 16, 2017 #

10 AM

Strength 6:42 [1]
ahr:71 max:106

Running 34:32 [2] 4.06 mi (8:30 / mi) +64m 8:07 / mi
shoes: Nimbus 18

Stretching 9:00 [0]

5 PM

Running 21:14 intensity: (5:41 @0) + (14:11 @2) + (1:22 @3) 1.48 mi (14:20 / mi)
ahr:134 max:161 shoes: Nimbus 18

at the track with Samantha

Wednesday Nov 15, 2017 #

12 PM

Strength 24:35 [1]
ahr:78 max:109

Elliptical 45:00 intensity: (25:00 @1) + (20:00 @2)
ahr:112 max:132 shoes: Nimbus 18

Stretching 12:00 [0]

Tuesday Nov 14, 2017 #

12 PM

Strength 5:59 [1]
ahr:79 max:103

Running 38:41 [2] 4.16 mi (9:18 / mi) +59m 8:54 / mi
ahr:145 max:160 shoes: Nimbus 18

Stretching 10:00 [0]

Monday Nov 13, 2017 #

12 PM

Strength 5:30 [1]
ahr:78 max:104

Elliptical 30:01 intensity: (28:53 @1) + (1:08 @2)
ahr:100 max:118 shoes: Nimbus 18

Stretching 9:00 [0]

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