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Training Log Archive: ken

In the 7 days ending Aug 26, 2012:

activity # timemileskm+mload
  Running7 6:56:03 49.89(8:20) 80.29(5:11) 779104.7
  Stretching7 1:01:00
  Strength2 46:264.8
  Total7 8:43:29 49.89 80.29 779109.5
  [1-5]7 7:42:29
averages - sleep:6.7

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MoTuWeThFrSaSu

Sunday Aug 26, 2012 #

10 AM

Running long (trail) 1:56:38 intensity: (2:50 @1) + (1:39:51 @2) + (13:57 @3) 13.87 mi (8:25 / mi) +345m 7:48 / mi
ahr:147 max:165 slept:7.0

Long run in rock creek. Felt fine, though not as good as last week. it was hotter, and the ground was harder. on the bright side, I could see the ground because it wasn't totally flooded.
C • I bet 2

Stretching 5:00 [0]

Saturday Aug 25, 2012 #

12 PM

Running 38:22 [2] 4.53 mi (8:29 / mi) +125m 7:48 / mi
slept:7.0 shoes: Nimbus 13 blue

Stretching 5:00 [0]

Friday Aug 24, 2012 #

1 PM

Strength 22:28 intensity: (20:49 @1) + (1:30 @2) + (9 @3)
ahr:108 max:161

Running 41:51 intensity: (37:47 @2) + (4:04 @3) 5.3 mi (7:54 / mi) +44m 7:42 / mi
ahr:162 max:207 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Thursday Aug 23, 2012 #

12 PM

Running (trail) 1:08:44 intensity: (1:03:44 @2) + (5:00 @3) 7.89 mi (8:43 / mi) +178m 8:08 / mi
ahr:152 slept:7.0 shoes: Nimbus 13 blue

Stretching 5:00 [0]

Wednesday Aug 22, 2012 #

12 PM

Running intervals (track) 1:09:21 intensity: (8:50 @1) + (27:31 @2) + (12:03 @3) + (20:57 @5) 8.37 mi (8:17 / mi)
ahr:154 slept:6.5 shoes: Nimbus 13 blue

4x1200m, 4x400m, with 4min/400m rest between. It felt hotter than the 80F temperature would indicate, maybe sun or humidity or lack of breeze. Started off a little stiff from yesterday's leg strength. The 1200s were tiring even though I was running them mostly faster than my target of 4:03. Recovered a little during the 400s due to relatively longer rest, aimed for 73s.

Once school starts I will probably have a harder time with weekday track access. Even today I was a little worried there would be pre-season practices or something.

Stretching 9:00 [0]

Tuesday Aug 21, 2012 #

12 PM

Strength 23:58 [1]
ahr:108 slept:5.0

Running 38:23 intensity: (53 @1) + (37:30 @2) 4.78 mi (8:02 / mi) +38m 7:50 / mi
ahr:150 shoes: Nimbus 13 blue

tired. go back to bed, little people.

Stretching 10:00 [0]

Monday Aug 20, 2012 #

12 PM

Running 42:44 [2] 5.15 mi (8:18 / mi) +49m 8:04 / mi
ahr:149 slept:7.5 shoes: Nimbus 13 blue

Mmm, squishy wet shoes. a little stiff from yesterday.

Survived my regular dental appointment this morning without any bad news. Sorry dentists, you are nice but I dread visiting you.

Stretching 17:00 [0]

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