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Training Log Archive: ken

In the 7 days ending Sep 5, 2010:

activity # timemileskm+mload
  Running6 4:41:43 32.69(8:37) 52.61(5:21) 89482.9
  Stretching7 1:23:00
  Bike1 36:51 8.69(14.1/h) 13.98(22.8/h) 1206.9
  Orienteering1 25:30 3.57(7:08) 5.75(4:26) 3711 /14c78%11.1
  Total7 7:07:04 44.95 72.33 105111 /14c78%100.9
  [1-5]7 5:43:59
averages - sleep:6.5

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MoTuWeThFrSaSu

Sunday Sep 5, 2010 #

2 PM

Bike 34:42 intensity: (15:55 @1) + (16:01 @2) + (1:17 @3) + (36 @4) + (53 @5) 8.28 mi (14.3 mph) +116m
ahr:134 max:148

bradley > seven locks > democracy > fernwood loop. legs/feet tired from yesterday's rocky run. this was good though, I felt mostly looser afterward.

Orienteering race 25:30 intensity: (2 @0) + (21 @1) + (1:51 @2) + (16:07 @3) + (7:09 @4) *** 5.75 km (4:26 / km) +37m 4:18 / km
ahr:161 max:168 spiked:11/14c shoes: Nimbus 11Y2

peggy & nadim's street-o, no compass. this was very fun, especially the battery lane section. and ha, my biggest mistake was basically in my own neighborhood. quads felt like jello for the first half, but my feet were fine.

Bike 2:09 intensity: (2 @0) + (31 @1) + (1:36 @2) 0.41 mi (11.4 mph) +4m
ahr:138 max:145

Stretching 10:00 [0]

Saturday Sep 4, 2010 #

3 PM

Running long (trail) 1:39:31 intensity: (58 @1) + (47:01 @2) + (37:39 @3) + (13:53 @4) 10.61 mi (9:23 / mi) +668m 7:51 / mi
ahr:155 max:172 slept:7.0

at sugarloaf mtn. very nice weather.

Stretching 5:00 [0]

Friday Sep 3, 2010 #

12 PM

Running 32:00 intensity: (4:24 @1) + (18:14 @2) + (9:22 @3) 3.98 mi (8:03 / mi) +41m 7:48 / mi
ahr:148 max:166 slept:5.0 shoes: Nimbus 11Y2

Stretching 14:00 [0]

Thursday Sep 2, 2010 #

12 PM

Running 34:02 intensity: (2:00 @1) + (31:26 @2) + (36 @3) 4.03 mi (8:27 / mi) +52m 8:07 / mi
ahr:147 max:160 slept:7.0 shoes: Nimbus 11Y2

Stretching 15:00 [0]

Wednesday Sep 1, 2010 #

12 PM

Running warm up/down 15:26 intensity: (1 @0) + (2:14 @1) + (12:51 @2) + (20 @3) 1.81 mi (8:32 / mi) +30m 8:07 / mi
ahr:143 max:162 shoes: Nimbus 11Y2

Running intervals (treadmill) 28:51 intensity: (11:05 @2) + (1:46 @3) + (16:00 @5) 4.02 mi (7:11 / mi)
ahr:161 max:176 shoes: Nimbus 11Y2

another "code red" air quality day in DC, good times. 4x4/3 on the treadmill with 2% incline. I was actually going slightly faster than this, but didn't bother to adjust the footpod calibration, which was "935" left over from last time at 1% incline.

felt decent, though not that fast. tried to keep my abs somewhat tensed to avoid overextending my lower back.

Stretching 11:00 [0]

Tuesday Aug 31, 2010 #

11 AM

Running 36:00 [2] 4.08 mi (8:50 / mi) +51m 8:30 / mi
ahr:144 slept:6.0

tired/sleepy today

Stretching 10:00 [0]

Monday Aug 30, 2010 #

12 PM

Running 35:53 [2] 4.17 mi (8:36 / mi) +52m 8:17 / mi
ahr:146 max:169 slept:7.5 shoes: Nimbus 11Y2

some intermittent soreness from yesterday

Stretching 18:00 [0]

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