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Training Log Archive: ken

In the 7 days ending Nov 24, 2008:

activity # timemileskm+mload
  Running5 3:01:58 20.52(8:52) 33.02(5:31)48.2
  Stretching5 1:04:00
  Total5 4:05:58 20.52 33.0248.2
  [1-5]5 3:01:58
averages - sleep:6

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Monday Nov 24, 2008 #

Running 19:00 [2] 2.1 mi (9:03 / mi)
shoes: Nimbus 8

drained my FR battery again somehow, so distance and time are guessed.

Stretching 15:00 [0]

Sunday Nov 23, 2008 #

Event: QOC: Avalon
 

Running (grass) 57:38 intensity: (2:20 @1) + (41:40 @2) + (6:47 @3) + (6:24 @4) + (27 @5) 5.91 mi (9:45 / mi)
ahr:148 max:183 shoes: Nike Air Max 360 II

Stretching 10:00 [0]

Friday Nov 21, 2008 #

Running warm up/down 14:22 intensity: (1:15 @1) + (9:21 @2) + (3:46 @3) 1.64 mi (8:46 / mi)
ahr:156 slept:6.0 shoes: Adidas Adizero XT

at the "MK" track, which is total crap (hard and potholed). I was hoping this would be a good work-workout place, but not so much. (hard to beat the lexington,ma track) Definitely not worth the trouble it took to find a marginally legal parking location. also windy with snow flurries.

Running intervals (track) 17:25 intensity: (2:24 @1) + (5:40 @2) + (2:23 @3) + (6:38 @4) + (20 @5) 2.28 mi (7:38 / mi)
ahr:155 max:187 shoes: Adidas Adizero XT

cut it pretty short this week, still testing my foot issues. not a good surface for that...feeling fine afterward though. 3x (800m, 400 jog)
time (endhr):
2:56 (170), 3:08 (113)
2:48 (174), 3:00 (120)
2:43 (175), 2:48 (125)

Running warm up/down 3:31 intensity: (36 @1) + (2:55 @2) 0.39 mi (9:08 / mi)
ahr:140 max:147 shoes: Adidas Adizero XT

Stretching 7:00 [0]

Thursday Nov 20, 2008 #

Running 32:33 intensity: (34 @1) + (20:19 @2) + (9:49 @3) + (1:51 @4) 3.92 mi (8:18 / mi)
ahr:153 max:177 shoes: Nike Air Max 360 II

not really sure whether my heel is in better shape (which is to say only slightly messed up as usual) than earlier this week. it was decent today, but every once in a while I get some twinges. hopefully it will settle down before the road race next week. (haven't entered yet, was hoping for some reassurance in the foot dept).

on the bright side, my knee has been cooperating lately, and we got our house addition permits today.

Stretching 12:00 [0]

Tuesday Nov 18, 2008 #

Running 37:29 intensity: (14 @1) + (29:55 @2) + (7:20 @3) 4.29 mi (8:45 / mi)
ahr:161 shoes: Adidas Adizero XT

Stretching 20:00 [0]

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