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Training Log Archive: ken

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Running6 3:05:12 18.98(9:45) 30.55(6:04) 45133.8
  Strength7 2:21:0114.1
  Stretching5 36:00
  Total8 6:02:13 18.98 30.55 45147.9
  [1-5]8 5:26:13

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MoTuWeThFrSaSu

Sunday Jan 31 #

2 PM

Strength 13:13 [1]
ahr:66 max:85

Running 22:55 intensity: (6:18 @1) + (16:37 @2) 2.34 mi (9:48 / mi) +53m 9:09 / mi
ahr:125 max:140 shoes: Nimbus 22 blue

Maybe 2 inches of snow and still coming down. A crazy guy near NIH yelled at me for wearing a mask. He said I didn't need it and I should wake the f*** up. I bet his face was cold though.

Stretching 8:00 [0]

Saturday Jan 30 #

Strength 1:00:00 [1]

snow tires on

Friday Jan 29 #

7 PM

Strength 9:36 [1]
ahr:75 max:99

Running 36:39 intensity: (3:28 @1) + (32:55 @2) + (16 @3) 3.77 mi (9:43 / mi) +94m 9:02 / mi
ahr:130 max:155 shoes: Nimbus 22 blue

Stretching 7:00 [0]

Thursday Jan 28 #

8 PM

Running 27:48 [2] 2.89 mi (9:37 / mi) +61m 9:01 / mi
shoes: Nimbus 22 blue

10 PM

Strength 9:18 [1]
ahr:94 max:114

Wednesday Jan 27 #

Note

Back to the orthopedist this morning to review MRI. He said it didn't show anything interesting except a thickened capsule (textbook frozen shoulder) and a few stray labrum fibers which are not unusual. So I just keep using heat, no PT or stretching yet, and follow up in 6 weeks.

I asked whether sudden movements that hurt (didn't mention stumbling in the forest) were likely to cause a setback, he said probably not at this stage, that is more of an issue early on. Still worth minimizing I guess.
7 PM

Strength 18:13 [1]
ahr:67 max:91

Running 38:01 intensity: (5:56 @1) + (32:05 @2) 3.95 mi (9:37 / mi) +85m 9:01 / mi
ahr:129 max:145 shoes: Nimbus 22 blue

Stretching 7:00 [0]

Tuesday Jan 26 #

6 PM

Strength 20:11 [1]
ahr:71 max:93

Running 21:15 intensity: (8:17 @1) + (12:58 @2) 2.19 mi (9:42 / mi) +57m 8:59 / mi
ahr:121 max:143 shoes: Nimbus 22 blue

Stretching 7:00 [0]

Monday Jan 25 #

8 PM

Strength 10:30 [1]
ahr:67 max:94

Running 38:34 intensity: (8:34 @1) + (29:53 @2) + (7 @3) 3.84 mi (10:03 / mi) +100m 9:17 / mi
ahr:126 max:150 shoes: Nimbus 22 blue

Like every day for the past few months, I almost didn't make it out the door. But this was pretty nice, maybe a half inch of new snow on the grass, that urban snowstorm glow bright enough that I didn't need the headlamp.

Stretching 7:00 [0]

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