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Training Log Archive: ken

In the 7 days ending Jul 21:

activity # timemileskm+mload
  Running8 6:34:19 35.54(11:06) 57.2(6:54) 81970.9
  Stretching9 48:00
  Elliptical1 37:304.0
  Strength3 35:153.6
  Total9 8:35:04 35.54 57.2 81978.5
  [1-5]9 7:37:04

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MoTuWeThFrSaSu

Sunday Jul 21 #

10 AM

Running (trail) 2:13:34 intensity: (13:18 @1) + (1:17:06 @2) + (34:38 @3) + (8:32 @4) 10.71 mi (12:28 / mi) +516m 10:51 / mi
ahr:146 max:170 shoes: Nimbus 20 green

AT from Keys Gap north to Harpers Ferry (shenandoah st). Pretty rocky along the ridge, and then steep down to the road. Considered turning around before the last part due to heat wave (93 feels like 103), but I managed ok hiking the steep bits.

Stretching 5:00 [0]

also the kids just left for 4 weeks of camp

Saturday Jul 20 #

8 AM

Running 36:47 intensity: (10:00 @0) + (23:05 @1) + (3:42 @2) 2.43 mi (15:08 / mi)
ahr:101 max:133 shoes: Nimbus 20

6x200 at the track with the munchkins. Their targets were 57 and 65s but hitting more like 50 and 59 without working too hard. Though the speediest performance of the day was how fast they stopped grumbling and got out of bed once I said they could have Starbucks if they were in the car in 15 minutes.

Stretching 5:00 [0]

Friday Jul 19 #

11 AM

Strength 6:56 intensity: (6:49 @1) + (7 @2)
ahr:78 max:129

Running 1:21:45 intensity: (2:50 @1) + (1:18:05 @2) + (50 @3) 8.12 mi (10:04 / mi) +150m 9:31 / mi
ahr:139 max:157 shoes: Nimbus 20 green

hot and muggy today ("feels like 106F"). Not too bad in the forest, though the air still felt thick. better going shirtless on the way back, after I had cleared out the spider webs. Right foot hurting a bit in the last few minutes.

Stretching 5:00 [0]

Thursday Jul 18 #

11 AM

Running (treadmill) 36:48 intensity: (20:19 @1) + (16:29 @2) 4.0 mi (9:12 / mi)
ahr:122 max:137 shoes: Nimbus 20 green

Stretching 5:00 [0]

Wednesday Jul 17 #

11 AM

Strength 6:51 [1]
ahr:71 max:107

Elliptical 37:30 intensity: (34:43 @1) + (2:47 @2)
ahr:110 max:131 shoes: Nimbus 20 green

Stretching 5:00 [0]

8 PM

Running 21:01 intensity: (17:10 @1) + (3:51 @2) 1.84 mi (11:25 / mi) +32m 10:50 / mi
ahr:115 max:134 shoes: Nimbus 20 green

with Samantha, much cooler after thunderstorm passed.

Stretching 3:00 [0]

Tuesday Jul 16 #

11 AM

Strength 21:28 intensity: (21:13 @1) + (15 @2)
ahr:86 max:126

Running 36:30 intensity: (7:32 @1) + (28:58 @2) 4.16 mi (8:46 / mi) +56m 8:25 / mi
ahr:132 max:154 shoes: Nimbus 20 green

Stretching 12:00 [0]

5 PM

Running 23:52 intensity: (22:52 @1) + (1:00 @2) 2.11 mi (11:19 / mi) +30m 10:50 / mi
ahr:115 max:137 shoes: Nimbus 20

with Eliza

Stretching 3:00 [0]

Monday Jul 15 #

7 PM

Running 24:02 intensity: (21:41 @1) + (2:20 @2) + (1 @3) 2.17 mi (11:05 / mi) +35m 10:33 / mi
ahr:115 max:139 shoes: Nimbus 20 green

with Samantha

Stretching 5:00 [0]

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