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Training Log Archive: ken

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Running6 4:57:49 29.88(9:58) 48.09(6:12) 60249.6
  Strength5 1:26:098.7
  Stretching6 57:00
  Bike1 55:44 8.72(9.4/h) 14.03(15.1/h) 755.6
  Elliptical1 50:006.9
  Cross training4 37:00 8.5 13.683.7
  Total11 9:43:42 47.1 75.8 67774.5
  [1-5]11 8:46:42

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MoTuWeThFrSaSu

Sunday Jul 28 #

8 AM

Running 1:19:28 intensity: (26:57 @1) + (52:23 @2) + (8 @3) 6.72 mi (11:50 / mi) +386m 10:02 / mi
ahr:131 max:156 shoes: Nimbus 20 green

Appalachian trail from US-40 south to Washington Monument SP and back. This is a pretty easy section, not too steep or rocky. Felt good and considered continuing north, but decided to save it for another day when I could make it at least half way to the next trailhead.

Stretching 5:00 [0]

5 PM

Cross training 9:00 [1] 2.9 mi (3:06 / mi)

Saturday Jul 27 #

7 AM

Running 38:47 intensity: (32:22 @1) + (6:25 @2) 3.67 mi (10:34 / mi)
ahr:116 max:147 shoes: Nimbus 20 green

At the track, did the TSS quadrant exercise and then some easy 200s.

Stretching 6:00 [0]

10 AM

Bike 55:44 intensity: (55:43 @1) + (1 @3) 8.72 mi (9.4 mph) +75m
ahr:87 max:111

with Alex
6 PM

Cross training 9:00 [1] 3.1 mi (2:54 / mi)

Friday Jul 26 #

12 PM

Strength 23:27 intensity: (23:12 @1) + (15 @2)
ahr:84 max:131

Running 50:45 intensity: (11:53 @1) + (38:51 @2) + (1 @3) 5.59 mi (9:05 / mi) +61m 8:47 / mi
ahr:127 max:140 shoes: Nimbus 20 green

I washed my shoes, it helped. Weather is back to being hot and I felt sluggish.

Stretching 12:00 [0]

Thursday Jul 25 #

4 PM

Strength 6:00 intensity: (5:52 @1) + (8 @2)
ahr:81 max:127

Running 39:22 intensity: (11:23 @1) + (27:59 @2) 4.16 mi (9:28 / mi) +40m 9:12 / mi
ahr:128 max:144

Cross training 9:00 [1] 2.5 mi (3:36 / mi)

Wednesday Jul 24 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 25:00 [1]
ahr:87 max:124

Running 37:17 intensity: (6:23 @1) + (30:54 @2) 4.14 mi (9:00 / mi) +49m 8:41 / mi
ahr:130 max:147 shoes: Nimbus 20 green

My shoes smell super bad.

Stretching 12:00 [0]

Tuesday Jul 23 #

12 PM

Strength 6:42 intensity: (6:38 @1) + (4 @2)
ahr:80 max:127

Running 52:10 intensity: (10:36 @1) + (41:34 @2) 5.6 mi (9:19 / mi) +67m 8:59 / mi
ahr:128 max:147 shoes: Nimbus 20 green

TSS directional control exercise.

Stretching 12:00 [0]

Monday Jul 22 #

Note

Whoa! Vail is buying our local ski areas, will be same pass as Okemo.
12 PM

Strength 25:00 intensity: (24:51 @1) + (9 @2)
ahr:87 max:127

Elliptical 50:00 intensity: (31:28 @1) + (18:10 @2) + (22 @3)
ahr:117 max:157 shoes: Nimbus 20 green

Stretching 10:00 [0]

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