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Training Log Archive: ken

In the 7 days ending Mar 17, 2013:

	activity	#	time	miles		km		+m	load
	Bike	5	4:15:05	16.24		26.14		114	42.4
	Strength	4	2:02:45						14.5
	Stretching	8	1:14:00
	Elliptical	2	40:11						3.5
	Running	3	32:00	2.3	(13:55)	3.7	(8:39)		3.2
	Total	8	8:44:01	18.54		29.84		114	63.6
	[1-5]	8	7:09:50
averages - sleep:6.7

2:20

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Sunday Mar 17, 2013 #

Event: QOC Manassas

8 AM

Bike 1:00:02
ahr:146 max:160

Elliptical warm up/down 20:11 [0]

Running 12:00 [1] 0.8 mi (15:00 / mi)
ahr:109 max:136

Bike 40:01
ahr:127 max:138

Stretching 8:00 [0]

Saturday Mar 16, 2013 #

3 PM

Bike 1:03:01 16.24 mi (15.5 mph) +114m
ahr:138 max:172

Didn't expect to ride outside today. It was supposed to rain, but that held off, and there was even some sun. around 60F, I was slightly overdressed with a shell on. stopped to adjust my seat position on the way back, but I mostly made it worse.

Stretching 5:00 [0]

Friday Mar 15, 2013 #

10 AM

Stretching (PT) 10:00 [0]
slept:6.0

after heat

Running 10:00 [1] 0.7 mi (14:17 / mi)
shoes: Nimbus 12 white

Strength 15:00 [1]

5 PM

Bike 37:00
ahr:118 max:134

Stretching 6:00 [0]

Thursday Mar 14, 2013 #

11 AM

Note

follow-up foot doctor visit today. nothing exciting to report, except that he seems on-board with the gradual-return-to-running plan.

12 PM

Bike 45:01
ahr:116 max:132 slept:7.0

Stretching 10:00 [0]

Wednesday Mar 13, 2013 #

5 PM

Strength 43:40
ahr:109 max:156

Elliptical 20:00
ahr:140 max:154

Stretching 9:00 [0]

Tuesday Mar 12, 2013 #

11 AM

Bike warm up/down (PT) 10:00 [1]

Stretching 15:00 [0]

Strength 20:00 [1]

Running 10:00 [1] 0.8 mi (12:30 / mi)

foot felt a little funny in the middle of this jog, but better by the end. flexibility is still improving, 10/14 degrees of active/passive dorsi-flexion, after warmup and stretching.

Monday Mar 11, 2013 #

11 AM

Strength 44:05
ahr:100 max:156 slept:7.0

tired.

Stretching 11:00 [0]

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