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Training Log Archive: ken

In the 7 days ending Jul 18, 2010:

activity # timemileskm+mload
  Running7 5:49:02 38.88(8:59) 62.57(5:35) 88086.2
  Stretching7 1:06:00
  Total7 6:55:02 38.88 62.57 88086.2
  [1-5]7 5:49:02
averages - sleep:6.6 rhr:45

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Sunday Jul 18, 2010 #

12 PM

Running long (trail) 2:02:56 intensity: (6:15 @1) + (1:43:08 @2) + (13:33 @3) 12.87 mi (9:33 / mi) +475m 8:34 / mi
ahr:148 max:161 slept:6.5 shoes: Nimbus 11Y

longest run in a while, though not much compared to what some have been up to this weekend. hot, but didn't push the pace and I was mostly comfortable in the shade. I have never been much into running shirtless, but it was nicely cooler to do so these last 3 days. also good to stop at the car after one loop for gu and sports drink.

Stretching 10:00 [0]

Saturday Jul 17, 2010 #

4 PM

Running (trail) 33:00 intensity: (3:55 @1) + (29:05 @2) 3.52 mi (9:22 / mi) +38m 9:04 / mi
ahr:141 max:155 slept:7.0 shoes: Nimbus 11Y2

wasn't counting on a chance to run today so this was a bonus. felt crappy most of the day but not so bad running.

Stretching 5:00 [0]

Friday Jul 16, 2010 #

12 PM

Running (trail) 38:59 intensity: (3:06 @1) + (22:43 @2) + (13:00 @3) + (10 @4) 4.11 mi (9:29 / mi) +124m 8:40 / mi
ahr:150 max:167 slept:7.0 (sick) shoes: Nimbus 11Y

hot, mid-90s so hit the trails in seneca creek instead of running straight from work. not bad in the forest. near the end I disturbed a black snake who was slithering across the trail. managed to avoid stepping on him.

Stretching 7:00 [0]

Thursday Jul 15, 2010 #

11 AM

Running 35:16 intensity: (4:54 @1) + (25:53 @2) + (4:29 @3) 4.17 mi (8:28 / mi) +50m 8:10 / mi
ahr:146 max:163 slept:5.5 shoes: Nimbus 11Y2

Stretching 15:00 [0]

Wednesday Jul 14, 2010 #

12 PM

Running 34:55 intensity: (4:23 @1) + (25:08 @2) + (5:24 @3) 4.11 mi (8:30 / mi) +52m 8:11 / mi
ahr:146 max:164 rhr:45 slept:7.0 shoes: Nimbus 11Y

Stretching 8:00 [0]

Tuesday Jul 13, 2010 #

12 PM

Running intervals 48:00 intensity: (32:00 @2) + (16:00 @5) 6.0 mi (8:00 / mi) +90m 7:39 / mi
slept:7.0 shoes: Nimbus 11Y2

no watch. did something like 4x4/3 judging by where those usually start and end. not feeling great but it wasn't hot either so I wanted to take advantage.

Stretching 10:00 [0]

Monday Jul 12, 2010 #

12 PM

Running 35:56 intensity: (7:24 @1) + (28:32 @2) 4.11 mi (8:45 / mi) +51m 8:25 / mi
ahr:141 max:158 slept:6.0 shoes: Nimbus 11Y2

Stretching 11:00 [0]

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