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Training Log Archive: ken

In the 7 days ending Sep 6, 2009:

activity # timemileskm+mload
  Running6 3:50:39 25.22(9:09) 40.59(5:41) 39451.1
  Stretching6 1:20:00
  Bike1 27:16 5.45(12.0/h) 8.77(19.3/h) 342.7
  Total6 5:37:55 30.67 49.36 42853.8
  [1-5]6 4:17:55
averages - sleep:6.3

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MoTuWeThFrSaSu

Saturday Sep 5, 2009 #

Running 41:10 intensity: (23:21 @1) + (11:19 @2) + (6:30 @3) 3.0 mi (13:43 / mi) +153m 11:50 / mi
ahr:136 max:165 shoes: Nimbus 11

with daddy-o around the GMHS trails

Stretching 5:00 [0]

Friday Sep 4, 2009 #

Note

to VT

Running 41:06 intensity: (24:16 @1) + (16:01 @2) + (40 @3) + (9 @4) 3.85 mi (10:41 / mi) +132m 9:39 / mi
ahr:132 max:168 slept:4.0 shoes: Nimbus 11

with daddy-o on dirt roads and his new ski trails.

Stretching 20:00 [0]

Thursday Sep 3, 2009 #

Running 32:37 intensity: (3:27 @1) + (22:23 @2) + (5:34 @3) + (1:13 @4) 4.03 mi (8:06 / mi) +35m 7:53 / mi
ahr:148 max:177 shoes: Nimbus 11

Stretching 15:00 [0]

Wednesday Sep 2, 2009 #

Running warm up/down 13:30 intensity: (4:05 @1) + (9:25 @2) 1.58 mi (8:33 / mi) +17m 8:16 / mi
ahr:136 max:154 slept:7.0 shoes: Nimbus 11

Running intervals 29:56 intensity: (21 @1) + (11:01 @2) + (6:30 @3) + (11:19 @4) + (45 @5) 4.13 mi (7:15 / mi) +18m 7:09 / mi
ahr:161 max:181 shoes: Nimbus 11

grass loop intervals the painful way around (no downhill). mostly gradual uphill, steeper at the beginning. rest jog ended up being too long, so I tried some shortcuts.

Running warm up/down 8:48 intensity: (19 @1) + (4:58 @2) + (3:31 @3) 0.99 mi (8:53 / mi) +20m 8:22 / mi
ahr:152 max:162 shoes: Nimbus 11

Stretching 12:00 [0]

Tuesday Sep 1, 2009 #

Bike 27:16 [1] 5.45 mi (12.0 mph) +34m
ahr:101 slept:7.0

From car mechanic to work and back, car dripping oil.

As it turns out, props to jiffy lube for putting back the oil drain plug without its washer last week. they were probably too busy trying to upsell me random crap to pay attention.

Running 14:02 intensity: (5:10 @1) + (8:52 @2) 1.64 mi (8:33 / mi) +19m 8:16 / mi
ahr:134 max:146 shoes: Nimbus 11

this will be an easy week. back to work after picking up the car, and was already dressed for running, so just something short to stay loose.

Stretching 12:00 [0]

Monday Aug 31, 2009 #

Running 49:30 intensity: (45:00 @2) + (4:30 @3) 6.0 mi (8:15 / mi)
slept:7.0 shoes: Nimbus 11

watch operator error...forgot to start/stop it at some point so ended up timing all the traffic stops instead of the running parts. otherwise felt ok if slightly tired. more cool weather!

Stretching 16:00 [0]

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