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Training Log Archive: ken

In the 7 days ending Mar 8, 2009:

activity # timemileskm+mload
  Running6 3:50:18 24.87(9:16) 40.02(5:45) 29250.1
  Bike1 1:40:00 16.0(9.6/h) 25.75(15.5/h) 15013.0
  Stretching6 1:04:00
  Total6 6:34:18 40.87 65.77 44263.1
  [1-5]6 5:30:18
averages - sleep:6.1

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MoTuWeThFrSaSu

Sunday Mar 8, 2009 #

Bike (with trailer) 1:40:00 intensity: (1:10:00 @1) + (30:00 @2) 16.0 mi (9.6 mph) +150m
slept:6.0

On the crescent trail with Alex and the girls all the way from Bethesda to Georgetown, where Alex found us an outside deli-type restaurant for lunch. Forgot to bring my watch, so distance is approximate, and time is a wild guess, excluding stops. Mostly riding easy to avoid jarring on the bumps. Great day, upper 70s by the time we were finishing.

Running (trail) 59:05 intensity: (5:22 @1) + (49:30 @2) + (3:46 @3) + (27 @4) 5.92 mi (9:59 / mi) +90m 9:32 / mi
ahr:143 max:168 shoes: Nimbus 10

Dragged myself down to Carderock for the BC loops of the billygoat trail. slow going, tired. Car thermometer says 80F.

Stretching 16:00 [0]

Saturday Mar 7, 2009 #

Running 41:30 intensity: (7:42 @1) + (29:15 @2) + (4:33 @3) 4.76 mi (8:43 / mi) +58m 8:24 / mi
ahr:143 max:159 slept:4.5 shoes: Nimbus 10

Stretching 13:00 [0]

Friday Mar 6, 2009 #

Running 23:52 [2] 2.46 mi (9:42 / mi) +35m 9:17 / mi
slept:6.0 shoes: Nimbus 10

Stretching 6:00 [0]

Wednesday Mar 4, 2009 #

Running 35:35 intensity: (2:37 @1) + (32:46 @2) + (12 @3) 3.96 mi (8:59 / mi) +37m 8:44 / mi
ahr:142 max:157 slept:7.0 shoes: Nimbus 10

Stretching 6:00 [0]

Tuesday Mar 3, 2009 #

Running 35:18 intensity: (2:33 @1) + (25:12 @2) + (7:33 @3) 3.95 mi (8:56 / mi) +38m 8:41 / mi
ahr:148 max:161 slept:6.0 shoes: Nimbus 10

still snowy. extra calf-stretching beforehand seemed to eliminate the arch tenderness I was having yesterday.

Stretching 12:00 [0]

Monday Mar 2, 2009 #

Running 34:58 intensity: (2:35 @1) + (21:03 @2) + (9:01 @3) + (2:19 @4) 3.82 mi (9:09 / mi) +33m 8:55 / mi
ahr:150 slept:7.0 shoes: Nimbus 10

Lots of snow last night and this morning, running on 1-4" of heavy stuff over the grass, a bit of a slog in places. Some running on the sidewalks toward the end.

Stretching 11:00 [0]

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