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Training Log Archive: ken

In the 7 days ending Jul 16, 2006:

	activity	#	time	miles		km		+m	load
	Running	5	3:09:59	23.43	(8:06)	37.71	(5:02)	250	41.4
	Stretching	6	1:22:00						8.2
	Bike	1	42:00						8.4
	Strength	2	17:00						1.7
	Total	7	5:30:59	23.43		37.71		250	59.7
averages - sleep:5.8 rhr:49

1:24

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» now

Sunday Jul 16, 2006 #

Running 17:46 [2] 1.8 mi (9:52 / mi) +20m 9:32 / mi
shoes: Asics Gel Nimbus VII #2

a very easy run up towards harvard and back. my back wasn't really hurting today, but it didn't feel normal again either.

Stretching 20:00 [1]

mostly stretching my hip flexors and quads all day. not sure if I made my back worse by running yesterday.

picked up the treadmill this morning. it's a relatively old (8-10yrs?) schwinn model and unfortunately only goes up to 10mph, which is a major drawback. but it seems pretty solid, and the only mention I could find on the internet said it was going for around $1900 in 1997. I could probably still do some indoor interval/tempo workouts by adjusting with some additional incline. anyways, for $0, I couldn't pass it up.

Friday Jul 14, 2006 #

Stretching 6:00 [1]
slept:5.0 (injured)

my back is hurting this morning like it's 2002. probably from leaning over the crib attempting to convince samantha she was sleepy. tight hip flexors, maybe also from wednesday's speedwork.

C • My upper-back/neck went to h**... 2

Running long (trail) 1:10:00 [2] 8.75 mi (8:00 / mi) +200m 7:28 / mi
ahr:154 shoes: Asics Gel Nimbus VII

trails at wachusett reservoir. nice and soft from the rain, and today's heat made it a bit of a steambath towards the end. back felt ok once I got loosened up.

Stretching 8:00 [1]

Thursday Jul 13, 2006 #

Running (grass) 33:50 [2] 4.14 mi (8:10 / mi) +30m 8:00 / mi
ahr:152 slept:6.5 shoes: Asics Gel Nimbus VII

5 loops at the high school.

Strength (ankles) 10:00 [1]

my ankle strength routine consists entirely of trying not to fall off the dynadisc stability-trainer. seemed a little easier than last time.

C • fall off the dynadisc? 3

Stretching 8:00 [1]

Wednesday Jul 12, 2006 #

Running warm up/down 26:00 [2] 3.25 mi (8:00 / mi)
ahr:148 shoes: Asics Gel Nimbus VII #2

at the harvard town track. 2mi warmup, 1.25 cooldown.

Running intervals (track) 4:33 [5] 1.6 km (2:51 / km)
shoes: Asics Gel Nimbus VII #2

4x400m, with long rest. wasn't sure how many I was going to do, but since I'm being cautious, 4 seemed like a good number to start out with. I thought maybe I would run 73s or something, but was surprized to be going ever faster without too much trouble.

400m, endhr, rest-hr (rest)
70.8, 170, 110 (4:28)
70.2, 170, 109 (4:15)
66.2, 168, 113 (4:15)
66.1, 168, 112 (4:57)

Stretching 10:00 [1]

C • speed 2

Tuesday Jul 11, 2006 #

Bike (mtb) 42:00 [2]
ahr:135 rhr:49

Strength (ankles) 7:00 [1]

Monday Jul 10, 2006 #

Running 37:50 [2] 4.5 mi (8:24 / mi)
ahr:145 shoes: Asics Gel Nimbus VII #2

along wachusset dam in the evening. nice wind kept it feeling cool (76F) and mostly bug-free. cramp again, but mostly ran through it.