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Training Log Archive: ken

In the 7 days ending Jun 13, 2020:

activity	#	time	miles		km		+m	load
Running	10	6:07:44	33.45	(11:00)	53.83	(6:50)	716	55.8
Strength	5	2:10:07						13.0
Stretching	8	41:00
Cross training	2	18:00						1.8
Total	12	9:16:51	33.45		53.83		716	70.6
[1-5]	12	8:35:51

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Saturday Jun 13, 2020 #

Event: Jukola 2020: POSTPONED to 2021

10 AM

Strength 31:51
ahr:82 max:110

Running 30:30 2.12 mi (14:23 / mi) +112m 12:21 / mi
ahr:130 max:161 shoes: Nimbus 22

with Samantha on the Seneca Greenway trail. it was a bit overgrown and she was dealing with unrelated issues with her contacts.

Stretching 5:00 [0]

6 PM

Running 27:12 2.64 mi (10:18 / mi) +43m 9:48 / mi
ahr:120 max:138 shoes: Nimbus 22

with Eliza: "Dad my lungs hurt, I can't talk."
me: "It's ok to stop talking."
Eliza: "But I have to complain."

C • Way of the Munchkin 3

Stretching 5:00 [0]

Friday Jun 12, 2020 #

4 PM

Running 28:31 2.17 mi (13:09 / mi) +51m 12:15 / mi
ahr:116 max:137 shoes: Nimbus 22

with Samantha

Running 22:18 2.16 mi (10:19 / mi) +30m 9:54 / mi
ahr:122 max:142 shoes: Nimbus 22

with Eliza, who was short on sleep and complained so much during our warmup about being forced to run that I told her she could skip it on the condition that she had to stop complaining about being tired for the rest of the day. She thought for a second and decided to run.

Stretching 5:00 [0]

7 PM

Cross training 9:00 [1]

Thursday Jun 11, 2020 #

7 PM

Strength 45:59 [1]
ahr:79 max:113

Running 24:16 2.23 mi (10:53 / mi) +34m 10:24 / mi
ahr:122 max:136 shoes: Nimbus 22

with Samantha

Running 22:43 2.32 mi (9:47 / mi) +44m 9:15 / mi
ahr:126 max:140 shoes: Nimbus 22

Stretching 5:00 [0]

Wednesday Jun 10, 2020 #

1 PM

Strength 6:51 [1]
ahr:79 max:108

Running 34:43 2.53 mi (13:43 / mi) +61m 12:46 / mi
ahr:121 max:141 shoes: Nimbus 22

with Samantha, Cabin John trail south from Bradley

Stretching 5:00 [0]

Tuesday Jun 9, 2020 #

7 AM

Running 50:42 5.61 mi (9:02 / mi) +61m 8:45 / mi
ahr:145 max:156 shoes: Nimbus 22

Had to pick something up from the office, so ran my regular loop there. So much more space and soft grass than home neighborhood. Felt ok despite having been up half the night with food poisoning from under-cooked pinto beans.

Stretching 6:00 [0]

6 PM

Strength 11:39 [1]
ahr:86 max:112

Running 19:10 1.93 mi (9:56 / mi) +36m 9:24 / mi
ahr:129 max:148 shoes: Nimbus 22

with Eliza, who protested that it was too hot. I made a rule now that 95F heat index is the no-run threshold. Unfortunately for her it was down from 96 to 92 by 7pm. And of course she was fine, it is all shade by then and I carry a cold water bottle and squirt her when she complains.

A bit of a delay during our warmup walk around the block, when we saw a 9-year-old kid lose control of his bike going down the steepest hill in the neighborhood (it looked like maybe he was new to hand-brakes) and slam into the front of a parked SUV. Ouch. Didn't have my phone but someone else called 911. He was conscious and not visibly bleeding so we just tried to keep him calm and still until the ambulance came, which took less than 10 minutes. His parents arrived at about the same time, and then we left.

Stretching 5:00 [0]

Monday Jun 8, 2020 #

5 PM

Strength 33:47 [1]
ahr:84 max:122

Running 30:32 2.15 mi (14:12 / mi) +61m 13:03 / mi
ahr:109 max:129

Sunday Jun 7, 2020 #

9 AM

Running 50:41 4.94 mi (10:16 / mi) +140m 9:26 / mi
ahr:130 max:150 shoes: Nimbus 22

was all dressed and ready to go do my GFMD loop, and then decided I wasn't in the mood for that. Changed into regular running clothes and headed for a short loop in Rock Creek instead, which was nice but too crowded.

Stretching 5:00 [0]

5 PM

Running 26:26 2.65 mi (9:58 / mi) +43m 9:30 / mi
ahr:125 max:149 shoes: Nimbus 22

with Eliza

7 PM

Cross training 9:00 [1]

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