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Training Log Archive: ken

In the 7 days ending Nov 11, 2012:

	activity	#	time	miles		km		+m	load
	Running	7	7:08:34	50.88	(8:25)	81.89	(5:14)	785	97.6
	Stretching	7	56:00
	Strength	2	31:06						3.2
	Total	7	8:35:40	50.88		81.89		785	100.8
	[1-5]	7	7:39:40
averages - sleep:7.4

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Sunday Nov 11, 2012 #

Event: SVO Susquehanna Stumble XIV

12 PM

Running 33:39 3.64 mi (9:15 / mi) +68m 8:44 / mi
ahr:138 max:153 slept:7.0 shoes: Nimbus 14

easy trail run from Cabin John nature center. new shoes! the Nimbus 14s definitely have a different fit and feel from the 13s, not sure yet if that is good. My heel didn't like the 13s. Must have been a nice day for Stumbling.

Stretching 5:00 [0]

Saturday Nov 10, 2012 #

12 PM

Running long 1:58:15 14.15 mi (8:21 / mi) +343m 7:46 / mi
ahr:145 max:160 slept:7.5 shoes: Nimbus 13 blue

first regular long run in a while. planned this for sunday, since I had just done a medium length run yesterday, but today was much better for Alex's sleeping schedule. took it easy, didn't feel great, but not really sick either.

Stretching 10:00 [0]

Friday Nov 9, 2012 #

12 PM

Running 1:05:29 7.8 mi (8:24 / mi) +176m 7:51 / mi
ahr:153 shoes: Nimbus 13 blue

nice day, nice-looking forest, felt ok. felt crappy before and after though, I probably have a cold.

Strength (core) 7:42 [1]
ahr:105 max:116

Stretching 2:00 [0]

Thursday Nov 8, 2012 #

1 PM

Running 42:59 [2] 5.17 mi (8:19 / mi) +47m 8:05 / mi
slept:7.0 shoes: Nimbus 13 blue

right after lunch, felt slow. it was windy, and I was overdressed and over-fed. The girls seem to have colds, I guess now is an ok time to catch one...we have been lucky so far this season.

Stretching 12:00 [0]

Wednesday Nov 7, 2012 #

12 PM

Running intervals (treadmill) 1:08:10 8.62 mi (7:54 / mi)
ahr:150 max:171 slept:7.0 shoes: Nimbus 13 blue

a little stiff/sore and it was cold out, so decided at the last minute to stay inside instead of going to the track. 2mi warmup, 2x 2mi tempo (@5:58, 5:56), 2x half-mi intervals (@5:27). 1% incline. felt mostly ok, though not great.

Stretching 12:00 [0]

Tuesday Nov 6, 2012 #

Note

awesome news guy. (from Valerie's NAOC finish line cam)

C • Incredible 3

12 PM

Strength 23:24
ahr:111 max:157

core and 2 sets of legs. added bicep curls.

Running 45:25 ** 5.77 mi (7:52 / mi) +53m 7:39 / mi
ahr:148 max:161 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Monday Nov 5, 2012 #

11 AM

Running (trail) 54:37 5.73 mi (9:32 / mi) +98m 9:03 / mi
ahr:144 max:151 slept:8.5 shoes: Nimbus 13 blue

Easy run on the cabin john trail from Bradley. Continued on the junky river rd and seven locks sections that I usually skip, they weren't too bad this time. Stiff at the beginning but loosened up nicely. Most sore random body part: right bicep.

Stretching 5:00 [0]

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