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Training Log Archive: ken

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running6 5:18:54 33.96(9:23) 54.65(5:50) 43454.9
  Strength4 59:066.0
  Cross training5 56:00 8.3 13.367.4
  Stretching6 56:00
  Total11 8:10:00 42.26 68.01 43468.3
  [1-5]11 7:14:00

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MoTuWeThFrSaSu

Sunday Aug 11 #

8 AM

Running 1:32:56 intensity: (55:25 @1) + (37:29 @2) + (2 @3) 8.73 mi (10:39 / mi) +177m 10:01 / mi
ahr:124 max:153 shoes: Nimbus 20 green

Appalachian trail from Weaverton cliffs parking south through Harpers Ferry to Shenandoah river bridge and back, including a few miles on the canal towpath. With this section I've now covered from mile 1004 to ~1040 both ways, at least since I started paying attention the last few years. Had done much of this already on scout trips. Will take maybe two more runs to finish Maryland, but that might have to wait until next summer.

Stretching 6:00 [0]

also, back is fine today.
3 PM

Cross training 9:00 [1] 3.0 mi (3:00 / mi)

Saturday Aug 10 #

8 AM

Running 38:14 intensity: (7:00 @1) + (21:14 @2) + (10:00 @3) 4.27 mi (8:57 / mi)
ahr:134 max:153 shoes: Nimbus 20 green

At the track, did one page of the TSS quadrant exercise while warming up, then 2 faster miles (~6:49) with a minute break in between. Not hard enough to be tempo effort, but getting close to the speed that bothers my lower back. Also Samantha wants to try for a 6:59 before her XC season starts so I thought I should test this speed and see if it would cause me any trouble to pace her. Will know by tomorrow I guess.

Stretching 8:00 [0]

6 PM

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

Friday Aug 9 #

8 AM

Cross training 14:00 [1]

12 PM

Strength 6:46 [1]
ahr:84 max:119

Running 49:46 intensity: (9:58 @1) + (39:48 @2) 5.6 mi (8:53 / mi) +65m 8:35 / mi
ahr:130 max:147 shoes: Nimbus 20 green

Stretching 10:00 [0]

Thursday Aug 8 #

8 AM

Cross training 15:00 [1]

12 PM

Strength 21:16 [1]
ahr:81 max:113

Running 36:43 intensity: (6:40 @1) + (30:03 @2) 4.08 mi (9:00 / mi) +57m 8:37 / mi
ahr:131 max:144 shoes: Nimbus 20 green

Stretching 10:00 [0]

6 PM

Cross training 9:00 [1] 2.8 mi (3:13 / mi)

Wednesday Aug 7 #

12 PM

Strength 6:41 [1]
ahr:73 max:98

Running 52:08 intensity: (15:30 @1) + (36:38 @2) 5.62 mi (9:17 / mi) +64m 8:58 / mi
ahr:128 max:146 shoes: Nimbus 20 green

TSS memorization exercise (from last month)

Stretching 12:00 [0]

Tuesday Aug 6 #

12 PM

Strength 24:23 intensity: (23:04 @1) + (1:19 @2)
ahr:98 max:131

Running 49:07 intensity: (4:36 @1) + (44:31 @2) 5.66 mi (8:41 / mi) +72m 8:21 / mi
ahr:136 max:152 shoes: Nimbus 20 green

Stretching 10:00 [0]

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