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Training Log Archive: kensr

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Road Running4 2:24:29 10.83(13:21) 17.43(8:17) 95500.8
  Road Race1 45:24 4.02(11:17) 6.47(7:01) 34193.8
  Track workout1 16:00 1.58(10:08) 2.54(6:18) 11c61.5
  Total4 3:25:53 16.43(12:32) 26.44(7:47) 1301c756.1

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Sunday Jun 9 #

1 PM

Road Running warm up/down 13:29 intensity: (29 @1) + (18 @2) + (1:54 @3) + (6:37 @4) + (4:11 @5) 1.0 mi (13:26 / mi) +2m 13:21 / mi
ahr:140 max:164

Track workout intervals 12:36 intensity: (32 @2) + (1:57 @3) + (8:07 @4) + (2:00 @5) 1.34 mi (9:25 / mi) +1m 9:23 / mi
ahr:136 max:152 1c

Short interval session. Figured it would be easy since yesterday was not flat out. However, today was like yesterday and felt sluggish. Warm up with moderate 200's, then four 400's.
1.20, 1.07
2.24, 2.39, 2.15, 2.24
Got one 400 close to the target range of 2.05, but the rest were slow.
As usual, the distance going CW was accurate, but CCW was high by 10%. Maybe because my watch wrist was now on the outside of the turns.

Track workout warm up/down 3:24 intensity: (40 @2) + (47 @3) + (1:19 @4) + (38 @5) 0.24 mi (14:13 / mi)
ahr:129 max:154

Cool down with a couple pickups.

Saturday Jun 8 #

8 AM

Road Running warm up/down 3:11 intensity: (1:28 @1) + (1:34 @2) + (9 @3) 0.21 mi (15:26 / mi) +6m 14:10 / mi
ahr:98 max:117

Road Running warm up/down 15:54 intensity: (4:16 @1) + (4:30 @2) + (7:08 @3) 1.03 mi (15:25 / mi) +18m 14:38 / mi
ahr:97 max:128

Road Race race (Dam Run) 45:24 intensity: (18 @1) + (5 @2) + (1:44 @3) + (28:18 @4) + (14:59 @5) 4.02 mi (11:17 / mi) +34m 11:00 / mi
ahr:143 max:159

Local race from Joe's up over the dam and back to town. Nice loop with a hill at one mile. No physical problems, pace steady, but slower than target.

Wednesday Jun 5 #

7 AM

Road Running (Rock Creek Park ) 1:00:10 intensity: (36 @1) + (18:26 @2) + (28:53 @3) + (9:18 @4) + (2:57 @5) 4.53 mi (13:17 / mi) +33m 13:00 / mi
ahr:121 max:151

With Ruthie as Kenny roller skied. Warm and very humid. Ready to find a cooler climate. Nice to run Rock Creek with no cars on the road.

Monday Jun 3 #

11 AM

Road Running (Capital Crescent trail) 51:45 intensity: (31 @1) + (59 @2) + (6:40 @3) + (9:32 @4) + (34:03 @5) 4.06 mi (12:45 / mi) +36m 12:24 / mi
ahr:147 max:169

With Ruthie in humid DC weather. Not quite used to summer yet. Nice trail with mix of runners, strollers and bikers.

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