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Training Log Archive: ken

In the 7 days ending Jun 21, 2020:

activity # timemileskm+mload
  Running8 6:13:54 32.87(11:22) 52.9(7:04) 83154.4
  Strength7 2:12:0513.2
  Stretching9 50:00
  Cross training2 19:001.9
  Total11 9:34:59 32.87 52.9 83169.5
  [1-5]11 8:44:59

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MoTuWeThFrSaSu

Sunday Jun 21, 2020 #

5 PM

Strength 7:42 [1]
ahr:76 max:95

Running 26:43 intensity: (24:34 @1) + (2:09 @2) 2.64 mi (10:07 / mi) +38m 9:41 / mi
ahr:118 max:133 shoes: Nimbus 22

with Eliza

Stretching 5:00 [0]

7 PM

Cross training 9:00 [1]

Saturday Jun 20, 2020 #

8 AM

Running 1:32:53 intensity: (15:55 @1) + (1:16:58 @2) 7.28 mi (12:46 / mi) +289m 11:22 / mi
ahr:132 max:150 shoes: Nimbus 22

AT south from Wolfsville rd. Steep climb, then a smooth flat mile, then a bit rockier. Trail crew was out with weed whackers trimming overgrowth, which definitely helped.
C • AT 2

Stretching 5:00 [0]

5 PM

Strength 17:07 [1]
ahr:81 max:116

Running 33:17 intensity: (19:02 @1) + (14:15 @2) 3.22 mi (10:20 / mi) +67m 9:43 / mi
ahr:122 max:144 shoes: Nimbus 22

with Samantha at NIH.

Stretching 10:00 [0]

Friday Jun 19, 2020 #

11 AM

Strength 7:37 [1]
ahr:90 max:113

Running 34:50 intensity: (32:43 @1) + (2:07 @2) 2.74 mi (12:43 / mi) +77m 11:41 / mi
ahr:112 max:134 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

4 PM

Running 20:03 intensity: (1:08 @1) + (18:32 @2) + (23 @3) 1.95 mi (10:17 / mi) +35m 9:44 / mi
ahr:138 max:163 shoes: Nimbus 22

with Eliza. We did some loops close to home in case the rain turned into full thunderstorm. It was fine though.

Strength 7:00 [1]
ahr:82 max:93

Stretching 5:00 [0]

Thursday Jun 18, 2020 #

5 PM

Running 42:13 intensity: (31:11 @1) + (11:02 @2) 3.29 mi (12:50 / mi) +141m 11:20 / mi
ahr:120 max:142 shoes: Nimbus 22

Rock creek with Samantha

Running 27:24 intensity: (17:50 @1) + (9:34 @2) 2.63 mi (10:25 / mi) +47m 9:52 / mi
ahr:122 max:145 shoes: Nimbus 22

neighborhood with Eliza

Stretching 5:00 [0]

Wednesday Jun 17, 2020 #

6 PM

Strength 1:03:29 [1]
ahr:82 max:107

Stretching 5:00 [0]

Tuesday Jun 16, 2020 #

12 PM

Strength 12:51 [1]
ahr:90 max:124

Running 32:10 intensity: (29:02 @1) + (3:08 @2) 3.22 mi (9:59 / mi) +24m 9:46 / mi
ahr:119 max:128 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

6 PM

Cross training 10:00 [1]

Monday Jun 15, 2020 #

5 PM

Strength 16:19 [1]
ahr:86 max:115

Running 27:00 intensity: (25:55 @1) + (1:04 @2) + (1 @3) 2.65 mi (10:11 / mi) +43m 9:42 / mi
ahr:115 max:128 shoes: Nimbus 22

with Eliza

Running 37:21 intensity: (7:04 @1) + (30:17 @2) 3.25 mi (11:30 / mi) +69m 10:47 / mi
ahr:132 max:148 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

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