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Training Log Archive: ken

In the 7 days ending Aug 12, 2012:

	activity	#	time	miles		km		+m	load
	Running	7	6:12:10	45.73	(8:08)	73.6	(5:03)	154	85.1
	Stretching	8	1:29:00
	Strength	2	48:24						4.8
	Total	8	8:29:34	45.73		73.6		154	89.9
	[1-5]	7	7:00:34
averages - sleep:7.2

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Sunday Aug 12, 2012 #

10 AM

Running long 1:45:15 [2] 14.08 mi (7:28 / mi) +27m 7:26 / mi
ahr:149 max:155 slept:7.0 shoes: Nimbus 13 blue

planned long day, and the weather was perfect for it. thunderstorms early in the morning and then after that it was just rainy. the giant nearby croatan national forest seems to have nothing going on except some dirt roads, and a trail at the far opposite end. drove over and parked in a random spot. I was planning an out-and-back but missed a turn so ended up exploring some different branches. the dirt roads were actually really nice, especially when wet, and I didn't see anybody else the whole time. the shotgun-blasted mini stop signs at all the junctions were a nice backwoods touch.

Stretching 5:00 [0]

Saturday Aug 11, 2012 #

7 PM

Running 43:17 [1] 4.51 mi (9:36 / mi) +3m 9:35 / mi
shoes: Nimbus 13 blue

evening run after travel day. not too hot but I was lacking energy. a little longer than planned because of dead ends.

Stretching 6:00 [0]

Friday Aug 10, 2012 #

Event: MCRRC Going Green Track Meet

11 AM

Running tempo (treadmill) 46:50 6.0 mi (7:48 / mi)
ahr:155 max:169 slept:7.0 shoes: Nimbus 13 blue

Decided to skip the track tonight. Not sure if the races will be cancelled due to storms, but I woke up feeling somewhat crappy, and have a bunch of other stuff to take care of tonight before heading to the beach tomorrow. it seemed like in the worst case I could waste a bunch of time and then miss the day's workout entirely if it was storming the rest of the evening.

So, 3mi tempo @5:56, 1% incline. felt tight for the first mile, fine for the second, then a little tired/stuffy during the last, but generally ok.

The unexciting men's marathon (10k) swim was on TV, and also some canoe sprint heats. The C-1 200m guys were paddling with the same furious intensity I imagine Ian uses during canoe-o.

C • Canoeing 1

Stretching 13:00 [0]

Thursday Aug 9, 2012 #

11 AM

Running 34:45 [2] 4.18 mi (8:18 / mi) +43m 8:03 / mi
ahr:153 slept:7.0 shoes: Nimbus 13 blue

Stretching 20:00 [0]

Hmm, weather for tomorrow night doesn't look so good. Severe thunderstorms with large hail could be a deal-breaker unless it clears out early.

Wednesday Aug 8, 2012 #

12 PM

Strength 16:00 [1]
slept:7.5

Running 46:00 [2] 6.0 mi (7:40 / mi) +50m 7:28 / mi
shoes: Nimbus 13 blue

Stretching 10:00 [0]

Tuesday Aug 7, 2012 #

12 PM

Running intervals (track) 1:00:25 6.53 mi (9:15 / mi)
ahr:143 max:179 slept:7.5 shoes: Nimbus 13 blue

8x400m, with 400 jog between. The idea was to do something speedy but not too hard. warm, around 85F. I was conservatively aiming for 74ish, but ended up being pretty uneven. the 4th one was fast because there was another guy doing 800s at 90 sec pace, he wanted to run together for his last one, so I gave him a head start and chased after him. but it turned out he ran that one starting in 73. still felt pretty good after that though.

left knee was tight yesterday and this morning from strength, but didn't bother me during this workout. new (same) shoes, except they are bright white and smell nice.

Stretching 8:00 [0]

Monday Aug 6, 2012 #

11 AM

Strength 32:24 [1]
ahr:108

Running 35:38 4.43 mi (8:03 / mi) +31m 7:52 / mi
ahr:149 max:168 shoes: Nimbus 13

Feeling mostly good today, though a little out-of-it afterwards. Planning on the 2mi race friday night.

Stretching 17:00 [0]

lower back was achey this morning (and off-and-on last week), but I stretched out a lot, including hip flexors, and that seemed to help.

10 PM

Stretching (roller) 10:00 [0]

overdue for some of this. left knee feeling tight.

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