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Training Log Archive: ken

In the 7 days ending Dec 18, 2011:

activity # timemileskm+mload
  Running5 3:12:05 22.1(8:42) 35.57(5:24) 18047.3
  Bike3 1:50:38 17.8(9.7/h) 28.65(15.5/h) 2479.3
  Stretching6 1:00:00
  Strength2 59:215.9
  Total9 7:02:04 39.9 64.21 42762.5
  [1-5]7 5:14:18
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

12 PM

Running 21:03 intensity: (5:11 @1) + (9:40 @2) + (3:03 @3) + (2:46 @4) + (23 @5) 2.08 mi (10:07 / mi) +11m 9:57 / mi
ahr:145 max:181 shoes: Nimbus 12 green

Running race 10:17 [5] 3.0 km (3:26 / km)
ahr:163 max:181 shoes: Nimbus 12 green

not feeling great before or during this, but at least I have a baseline that I should be able to improve on pretty easily. around 40F with some wind on the back stretch, wearing shorts, t-shirt, and gloves.
C • Looks pretty good. 1

Running 15:40 intensity: (3:58 @1) + (11:42 @2) 1.5 mi (10:29 / mi) +26m 9:57 / mi
ahr:136 max:144 shoes: Nimbus 12 green

Stretching 10:00 [0]

Saturday Dec 17, 2011 #

Event: QOC Wheaton
 
10 AM

Stretching 10:00 [0]

hip flexors for back
2 PM

Bike 47:46 [0] 3.8 mi (4.8 mph) +1m
slept:7.0

Samantha and I went for a "real" bike ride in rock creek. she is continuing to improve, and we did some of the bike path this time too, which was probably better due the puddles, bridges, curves, and lack of speedy bikers. not going very fast, so I got cold despite wearing my winter/lobster gloves and puffy jacket, but this was fun. She wanted to keep going but I made her stop before she got too tired or cold.

Friday Dec 16, 2011 #

12 PM

Strength 24:27 [1]

Running 35:11 intensity: (47 @1) + (33:36 @2) + (48 @3) 4.12 mi (8:32 / mi) +34m 8:20 / mi
ahr:146 max:161 slept:5.5 shoes: Nimbus 12 green

Stretching 7:00 [0]

back still tight this morning, but felt better after all this. can't make it to wheaton tomorrow, but maybe a solo 3k test on sunday.

Thursday Dec 15, 2011 #

1 PM

Running 36:30 [2] 4.21 mi (8:40 / mi) +34m 8:27 / mi
ahr:145 slept:7.0 shoes: Nimbus 12 green

lower back hurting today from lots of tightness.

Stretching 10:00 [0]

Wednesday Dec 14, 2011 #

1 PM

Bike 49:48 intensity: (20:32 @1) + (29:04 @2) + (12 @3) 11.37 mi (13.7 mph) +227m
ahr:131 max:156

to work.
5 PM

Bike 13:04 [1] 2.63 mi (12.1 mph) +19m

to get car, nothing fixed.

Tuesday Dec 13, 2011 #

12 PM

Strength 34:54 [1]
ahr:104 slept:6.5

Running 35:17 [2] 4.18 mi (8:26 / mi) +32m 8:15 / mi
ahr:150 shoes: Nimbus 12 green

Stretching 10:00 [0]

Monday Dec 12, 2011 #

12 PM

Running 38:07 [2] 4.15 mi (9:11 / mi) +43m 8:54 / mi
ahr:142 slept:7.0 shoes: Nimbus 12 green

Stretching 13:00 [0]

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