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Training Log Archive: ken

In the 7 days ending Jan 6, 2013:

activity # timemileskm+mload
  Bike6 4:23:46 37.52 60.38 29040.5
  Strength3 1:47:5111.8
  Running3 1:42:15 11.2(9:08) 18.02(5:40) 7324.7
  Stretching6 54:00
  Total7 8:47:52 48.72 78.4 36377.1
  [1-5]7 7:53:25
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

Event: QOC Patapsco McKeldin
 
2 PM

Bike 1:55:25 intensity: (55:03 @1) + (1:00:22 @2) 25.55 mi (13.3 mph) +170m
ahr:133 max:154 slept:7.0 (injured)

heel bothering me after wearing uncomfortable shoes out last night. the run probably didn't help either. biking felt ok though. down to the airport and back, no time for stretching after, had to take little people to their third birthday party of the weekend.

Saturday Jan 5, 2013 #

4 PM

Running 50:16 [2] 5.79 mi (8:41 / mi) +19m 8:36 / mi
ahr:152 max:157 shoes: Nimbus 14

decent-length run. heel felt good for some of this, and less good during various random parts.

Stretching 5:00 [0]

Friday Jan 4, 2013 #

12 PM

Strength 36:13 intensity: (31:48 @1) + (4:25 @2)
ahr:113 max:150 slept:7.5 (injured)

Bike 25:12 intensity: (5:05 @1) + (20:07 @2)
ahr:138 max:149

Stretching 10:00 [0]

Thursday Jan 3, 2013 #

11 AM

Running 25:14 intensity: (1:52 @1) + (23:22 @2) 2.83 mi (8:55 / mi) +33m 8:36 / mi
ahr:148 slept:6.0 (injured) shoes: Nimbus 14

Bike 30:01 intensity: (15:22 @1) + (14:39 @2)
ahr:133 max:142

Stretching 11:00 [0]

Wednesday Jan 2, 2013 #

12 PM

Strength 37:03 intensity: (34:54 @1) + (2:09 @2)
ahr:114 slept:8.0

included 10 pull-ups for bonus points.

Bike 20:05 intensity: (18:19 @1) + (1:46 @2)
ahr:129 max:137

Stretching 11:00 [0]

Tuesday Jan 1, 2013 #

10 AM

Running 26:45 intensity: (27 @0) + (30 @1) + (14:24 @2) + (5:03 @3) + (3:23 @4) + (2:58 @5) 2.58 mi (10:22 / mi) +21m 10:07 / mi
shoes: Nimbus 14

this actually felt ok, though I was taking it pretty easy.

Bike 53:03 intensity: (21:57 @1) + (30:49 @2) + (17 @3) 11.97 mi (13.5 mph) +120m
ahr:137 max:157

Stretching 5:00 [0]

Monday Dec 31, 2012 #

2 PM

Strength 34:35 intensity: (30:32 @1) + (4:03 @2)
ahr:108 max:148 slept:7.0 (injured)

Bike 20:00 intensity: (7:25 @1) + (12:35 @2)
ahr:134 max:142

Stretching 12:00 [0]

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