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Training Log Archive: ken

In the 7 days ending Mar 1, 2009:

activity # timemileskm+mload
  Running5 2:50:24 18.0(9:28) 28.97(5:53) 23236.8
  Bike1 1:35:11 21.32(13.4/h) 34.31(21.6/h) 25916.2
  Stretching6 1:04:00
  Total6 5:29:35 39.32 63.28 49053.0
  [1-5]6 4:25:35
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Mar 1, 2009 #

Running (trail) 1:04:05 intensity: (3:28 @1) + (55:30 @2) + (5:07 @3) 6.6 mi (9:43 / mi) +97m 9:17 / mi
ahr:150 slept:8.0 shoes: Nimbus 10

muddy trail run at cabin john. difficult finding a dry way across the creek near the north end, the usual crossing was flooded. then accidentally left my watch stopped for a few mins after that.

Stretching 6:00 [0]

Saturday Feb 28, 2009 #

Bike (road) 1:35:11 intensity: (33:51 @1) + (58:40 @2) + (2:40 @3) 21.32 mi (13.4 mph) +259m
ahr:136 max:158 slept:7.0

a good ride on the ghetto bike around bethesda/potomac. wasn't always sure where I was going, in particular on persimmon tree rd. not very warm, started out with cold hands/face, but those eventually warmed up and then I finished with very cold feet. lower back tight afterward as usual...maybe that will get better with training or maybe I need to adjust something on the bike? seems to be less of a problem on the mtb.
C • 'the Ken'? 2

Stretching 10:00 [0]

Friday Feb 27, 2009 #

Running 36:15 [2] 4.06 mi (8:56 / mi) +44m 8:38 / mi
ahr:154 slept:6.5 shoes: Nimbus 10

finally a day feeling decent (though not spectacular) while running. warm and windy.

Stretching 15:00 [0]

Thursday Feb 26, 2009 #

Running 37:03 intensity: (21:10 @1) + (15:53 @2) 4.0 mi (9:16 / mi) +44m 8:58 / mi
ahr:133 max:154 slept:7.0 shoes: Nimbus 10

feeling somewhat crappy, maybe just because I had a soda an hour or so before. HR also low, not sure if it's me or the HRM more whacked out today.

Stretching 12:00 [0]

Wednesday Feb 25, 2009 #

Running 20:02 intensity: (1:01 @1) + (6:13 @2) + (9:47 @3) + (2:53 @4) + (8 @5) 2.05 mi (9:46 / mi) +33m 9:19 / mi
ahr:156 shoes: Nimbus 10

felt ok running but didn't push the speed or duration since it will probably take a few more running days to loosen up and stretch out again.

After Alex's trip last night, the ladies are now 3/3 on stomach virus ER visits this round. good stuff.

Stretching 11:00 [0]

Monday Feb 23, 2009 #

Running 12:59 intensity: (22 @1) + (7:20 @2) + (5:05 @3) + (12 @4) 1.29 mi (10:04 / mi) +14m 9:44 / mi
ahr:151 max:168 shoes: Nimbus 10

short run in the evening. felt a bit sick (like head-cold) afterward, still recovering I guess.

Stretching 10:00 [0]

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