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Training Log Archive: ken

In the 7 days ending Nov 13, 2011:

	activity	#	time	miles		km		+m	load
	Running	4	1:48:44	12.04	(9:02)	19.38	(5:37)	192	21.7
	Bike	1	48:40	10.84	(13.4/h)	17.44	(21.5/h)	212	9.8
	Stretching	5	42:00
	Elliptical	2	25:01						2.8
	Strength	2	15:48						1.6
	Total	6	4:00:13	22.88		36.81		404	36.0
	[1-5]	6	3:18:13
averages - sleep:6.4

1:43

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Sunday Nov 13, 2011 #

Event: QOC Great Falls MD

11 AM

Running (trail) 44:54 [2] 4.95 mi (9:04 / mi) +137m 8:21 / mi
slept:5.0 shoes: Nimbus 12 #2

Bike (road) 48:40 10.84 mi (13.4 mph) +212m
ahr:142 max:161

Stretching 10:00 [0]

Friday Nov 11, 2011 #

6 PM

Running (treadmill) 31:54 [2] 3.4 mi (9:23 / mi)
ahr:153 slept:6.0

would have gone earlier but had a killer headache for the early part of the afternoon. maybe from alex's too-strong coffee.

a new super combo cable-stack type weight machine in the office gym. not sure if I will use it much but it gives some new options.

Stretching 10:00 [0]

Thursday Nov 10, 2011 #

Note
slept:6.5

despite lingering congestion, felt ok today for the first time in a while. but had to leave work early for parent-teacher conference, no training time.