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Training Log Archive: ken

In the 7 days ending Dec 6, 2009:

activity # timemileskm+mload
  Running6 4:07:23 30.01(8:15) 48.3(5:07) 13071.7
  Stretching6 1:18:00
  Total6 5:25:23 30.01 48.3 13071.7
  [1-5]6 4:07:21
averages - sleep:6.4

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MoTuWeThFrSaSu

Sunday Dec 6, 2009 #

Event: QOC Great Falls MD
 
7 PM

Running 46:46 intensity: (13:46 @1) + (33:00 @2) 4.38 mi (10:41 / mi)
ahr:141 max:173 slept:6.0 (sick) shoes: Nimbus 11

around bulls run after kids bedtime. sick, tired, full stomach. some cramps and generally felt crappy as expected. but at least I loosened up for some stretching.

Stretching 12:00 [0]

Friday Dec 4, 2009 #

12 PM

Running warm up/down 12:49 [2] 1.54 mi (8:19 / mi)
slept:7.0 shoes: Nimbus 11

Running tempo 17:01 intensity: (1 @0) + (13 @1) + (19 @2) + (51 @3) + (15:20 @4) + (17 @5) 2.78 mi (6:08 / mi)
ahr:170 max:181 shoes: Nimbus 11

Running warm up/down 10:22 intensity: (1 @0) + (20 @1) + (6:50 @2) + (3:11 @3) 1.23 mi (8:27 / mi)
ahr:152 max:159 shoes: Nimbus 11

Stretching 15:00 [0]

Thursday Dec 3, 2009 #

12 PM

Running 43:43 intensity: (47 @1) + (22:59 @2) + (19:57 @3) 5.56 mi (7:52 / mi) +30m 7:44 / mi
ahr:159 slept:7.0 shoes: Nimbus 11

Stretching 12:00 [0]

Wednesday Dec 2, 2009 #

11 AM

Running 32:19 intensity: (26:19 @2) + (6:00 @3) 4.01 mi (8:04 / mi) +30m 7:53 / mi
ahr:155 slept:7.0 shoes: Nimbus 11

Stretching 13:00 [0]

Tuesday Dec 1, 2009 #

12 PM

Running intervals 48:51 intensity: (15:06 @2) + (12:40 @3) + (19:52 @4) + (1:13 @5) 6.52 mi (7:30 / mi) +40m 7:21 / mi
ahr:162 max:185 slept:5.0 shoes: Nimbus 11

4*4/3. right arch mostly fine.

Stretching 16:00 [0]

Monday Nov 30, 2009 #

11 AM

Running 35:32 [2] 4.0 mi (8:53 / mi) +30m 8:41 / mi
ahr:159 slept:6.5 shoes: Nimbus 11

right arch hurting a little bit, hamstring tight. stretching helped both.

Stretching 10:00 [0]

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