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Training Log Archive: ken

In the 7 days ending Apr 19, 2009:

activity # timemileskm+mload
  Running5 2:35:21 18.07(8:36) 29.08(5:21) 16839.1
  Stretching6 1:13:009.6
  Bike1 29:53 4.75(9.5/h) 7.64(15.3/h) 583.1
  Total6 4:18:14 22.82 36.72 22651.8
  [1-5]5 3:29:14
averages - sleep:5.7

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MoTuWeThFrSaSu

Saturday Apr 18, 2009 #

Bike 29:53 intensity: (29:00 @1) + (53 @2) 4.75 mi (9.5 mph) +58m
ahr:121 slept:4.0

with the girls on the crescent trail. they were cranky, but eliza fell asleep quickly. cut short due to lack of sunscreen for them. R-foot seems fine, so I'm hopeful it won't be a major issue for the next two weekends.

Running 23:52 intensity: (4:01 @1) + (19:36 @2) + (15 @3) 2.42 mi (9:52 / mi) +32m 9:28 / mi
ahr:140 max:158 shoes: Nimbus 10

easy run late in the day on the cabin john trail. fook still ok. nice weather, though starting to get a few bugs. stirred up a great blue heron from the creek.

Stretching 15:00 [0]

including some earlier in the day.

Friday Apr 17, 2009 #

Note
(injured)

feeling all good during and after the runs yesterday, but my right arch started hurting after a somewhat rough foot massage by alex. hurt pretty much nonstop during the night and early morning, though it has felt ok the rest of the day. taking it easy anyway, and stretching calves/hamstrings in case that's contributing.

Stretching 15:00 [0]

Thursday Apr 16, 2009 #

Running warm up/down 13:07 [2] 1.55 mi (8:28 / mi) +4m 8:24 / mi
slept:7.0 shoes: Nimbus 10

Running intervals 24:30 intensity: (1:18 @1) + (6:38 @2) + (2:36 @3) + (11:37 @4) + (2:21 @5) 3.39 mi (7:14 / mi) +14m 7:08 / mi
ahr:164 max:186 shoes: Nimbus 10

same loops as last friday, in roughly the same times. same area as I've been using all along, except I rearranged it so it doesn't start on a downhill. now it starts uphill, and there is very little downhill except at the very end and on the recovery. definitely harder.

Running warm up/down 8:01 intensity: (3:14 @2) + (4:47 @3) 0.92 mi (8:43 / mi) +17m 8:14 / mi
ahr:156 max:163 shoes: Nimbus 10

Stretching 12:00 [3]

Wednesday Apr 15, 2009 #

Running 16:12 [2] 1.85 mi (8:45 / mi) +21m 8:27 / mi
ahr:165 max:203 slept:5.5 shoes: Nimbus 10

Stretching 12:00 [3]

Tuesday Apr 14, 2009 #

Running 35:02 intensity: (10:21 @1) + (24:30 @2) + (11 @3) 4.0 mi (8:46 / mi) +40m 8:30 / mi
ahr:138 max:159 slept:6.0 shoes: Nimbus 10

Stretching 7:00 [0]

Monday Apr 13, 2009 #

Running 34:37 intensity: (51 @1) + (25:13 @2) + (8:33 @3) 3.94 mi (8:47 / mi) +40m 8:31 / mi
ahr:153 max:182 slept:6.0 shoes: Nimbus 10

Stretching 12:00 [0]

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