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Training Log Archive: ken

In the 7 days ending Jun 19, 2022:

activity # timemileskm+mload
  Running5 3:22:21 19.37(10:27) 31.17(6:30) 33339.8
  Fake skiing1 2:28:20 22.04(8.9/h) 35.47(14.3/h) 10825.1
  Bike1 1:22:26 13.82(10.1/h) 22.24(16.2/h) 1558.5
  Strength3 43:504.4
  Stretching6 41:00
  Total8 8:37:57 55.23 88.88 59777.8
  [1-5]8 7:56:57

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MoTuWeThFrSaSu

Sunday Jun 19, 2022 #

6 AM

Fake skiing 2:28:20 intensity: (45:16 @1) + (1:43:04 @2) 22.04 mi (8.9 mph) +108m
ahr:124 max:149 shoes: Skikes

Rock creek super extended version. Hands were complaining the loudest by the end, turned out to be just one small blister that felt a lot bigger. Super nice day ~60F.

Stretching 7:00 [0]

Saturday Jun 18, 2022 #

10 AM

Bike 32:59 intensity: (32:58 @1) + (1 @3) 4.57 mi (8.3 mph) +52m
ahr:80 max:110

with Eliza

Bike 49:27 intensity: (47:14 @1) + (2:12 @2) + (1 @3) 9.25 mi (11.2 mph) +104m
ahr:101 max:129

Strength 20:33 [1]
ahr:73 max:101

Stretching 10:00 [0]

Friday Jun 17, 2022 #

3 PM

Running 1:10:39 intensity: (3:26 @1) + (1:03:14 @2) + (3:59 @3) 6.59 mi (10:43 / mi) +162m 9:57 / mi
ahr:139 max:155 shoes: Nimbus 22 grey

Trail run around Lake Frank on the way back from office picnic and axe-throwing activity. it was surprisingly comfortable in the forest considering the car thermometer readings of 97F nearby. I like the NW side of this loop a lot better, maybe out-and-back next time.

Stretching 7:00 [0]

Thursday Jun 16, 2022 #

7 PM

Running 32:15 intensity: (13:45 @1) + (13:30 @2) + (5:00 @3) 2.76 mi (11:41 / mi)
ahr:119 max:147 shoes: Nimbus 22 grey

At the track, some easy 200s with Eliza. Samantha was excused due to her very positive COVID test.

Stretching 5:00 [0]

Wednesday Jun 15, 2022 #

4 PM

Strength 8:13 [1]
ahr:77 max:97

Running 37:18 intensity: (3:43 @1) + (30:36 @2) + (2:59 @3) 4.17 mi (8:57 / mi) +54m 8:36 / mi
ahr:137 max:154

Tuesday Jun 14, 2022 #

2 PM

Strength 15:04 intensity: (14:57 @1) + (7 @3)
ahr:85 max:116

5 PM

Running 30:39 intensity: (8:01 @1) + (22:38 @2) 2.57 mi (11:56 / mi) +53m 11:12 / mi
ahr:125 max:141 shoes: Nimbus 22 grey

Cabin John trail with both munchkins.

Stretching 5:00 [0]

Monday Jun 13, 2022 #

6 PM

Running 31:30 intensity: (3:41 @1) + (26:46 @2) + (1:03 @3) 3.28 mi (9:36 / mi) +64m 9:03 / mi
ahr:135 max:152 shoes: Nimbus 22 grey

Stretching 7:00 [0]

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