Training Log Archive: kenIn the 7 days ending Jan 11, 2009:
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Sunday Jan 11, 2009 #
Running long (trail) 1:37:39 10.83 mi (9:01 / mi) +350m 8:12 / mi
ahr:152 slept:7.0 shoes: Nimbus 10
good trail run in rock creek park. the first half flew by, maybe because I knew where I was going on the western ridge trail and didn't have to look quite so hard for blazes. on the way back the valley trail was pretty rough, lots of roots, rocks, up/down, especially towards the south. Smoothed out towards the very end, legs still felt ok. probably helped that it was above freezing and the trails were quite soft.
Stretching 4:00 [0]
Friday Jan 9, 2009 #
Running 38:46 [2] 4.53 mi (8:34 / mi)
ahr:154 slept:7.0 shoes: Nimbus 10
Stretching 14:00 [0]
Thursday Jan 8, 2009 #
Running (grass) 51:11 [2] 5.91 mi (8:39 / mi) +60m 8:24 / mi
ahr:149 slept:8.0 shoes: Nimbus 10
Stretching 17:00 [0]
Wednesday Jan 7, 2009 #
Running 43:19 [2] 4.95 mi (8:45 / mi)
slept:5.0 shoes: Adidas Adizero XT
no watch today, so time is approximate. more 33F rain.
Stretching 12:00 [0]
Tuesday Jan 6, 2009 #
Running 35:38 [2] 3.97 mi (8:59 / mi)
ahr:154 slept:8.0 shoes: Nimbus 10
33F and light rain. ugh.
Stretching 5:00 [0]
Monday Jan 5, 2009 #
Running 34:33 [2] 3.91 mi (8:50 / mi) +25m 8:40 / mi
ahr:150 slept:6.5 shoes: Nimbus 10
glad to be back to work after two weeks away.
Stretching 12:00 [0]
in the last week or so I've included crunches in my stretching time again (usually around 100), the idea is to help my lower back. I should really log this separately but I may just be too lazy.
Note
retroactively closed my r-knee issue. it's been fine recently, I still have no idea what it really was. left heel may be doing better also.