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Training Log Archive: ken

In the 7 days ending Jun 30, 2013:

activity # timemileskm+mload
  Bike5 4:01:33 59.71(14.8/h) 96.1(23.9/h) 93337.4
  Running4 2:48:15 18.92(8:54) 30.45(5:32) 44341.6
  Stretching7 55:00
  Elliptical1 42:014.2
  Strength2 37:043.7
  X-Training1 11:02 0.24(45:46) 0.39(28:26)2.2
  Total10 9:14:55 78.87 126.93 137689.0
  [1-5]10 8:19:55
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jun 30, 2013 #

9 AM

Bike 26:33 intensity: (17:39 @1) + (8:54 @2) 6.93 mi (15.7 mph) +37m
ahr:124 max:150

to rock creek via cedar lane / beach drive. humid.

Running (trail) 52:50 intensity: (58 @1) + (41:16 @2) + (10:26 @3) + (10 @4) 6.17 mi (8:34 / mi) +149m 7:58 / mi
ahr:149 max:166 shoes: Nimbus 12 white

a short trail loop plus another super-short loop. legs felt pretty good. I was a little nervous about leaving the bike locked up there, but it worked out ok.

Bike 29:57 intensity: (22:30 @1) + (7:27 @2) 6.89 mi (13.8 mph) +79m
ahr:128 max:151

Stretching 8:00 [0]

Saturday Jun 29, 2013 #

12 PM

X-Training (swimming) 11:02 [2] 0.39 km (28:26 / km)

Took the monkeys to the pool, so Alex could get suitcases organized. They let me do some laps during adult swim. Borrowed Samantha's goggles, which worked well enough. Mostly breaststroke, because I'm the least bad at that. Really I just wanted to get some swim data with the 910.
3 PM

Running 34:06 intensity: (2:14 @1) + (27:48 @2) + (2:47 @3) + (1:17 @4) 3.45 mi (9:53 / mi) +92m 9:08 / mi
ahr:144 max:176 shoes: Nimbus 12 white

Cabin John trail from Bradley. really tired starting off, hot and dehydrated from the pool. felt a little better for the second half.

Stretching 10:00 [0]

Friday Jun 28, 2013 #

8 AM

Bike 47:04 intensity: (21:32 @1) + (25:32 @2) 11.49 mi (14.6 mph) +247m
ahr:129 max:152

Stretching 3:00 [0]

4 PM

Bike 41:46 intensity: (7:52 @1) + (25:10 @2) + (8:44 @3) 11.45 mi (16.4 mph) +183m
ahr:145 max:163

Thursday Jun 27, 2013 #

11 AM

Running 46:12 intensity: (1:54 @1) + (21:53 @2) + (22:25 @3) 5.06 mi (9:08 / mi) +102m 8:35 / mi
slept:7.0 shoes: Nimbus 12 white

Stretching 10:00 [0]

Wednesday Jun 26, 2013 #

12 PM

Strength 18:31 [1]
ahr:93 max:123

Elliptical 42:01 [1]
ahr:122 max:131

Stretching 10:00 [0]

Tuesday Jun 25, 2013 #

8 AM

Bike 49:54 intensity: (36:48 @1) + (13:06 @2) 11.48 mi (13.8 mph) +226m
ahr:122 max:145 slept:7.5

Stretching 4:00 [0]

5 PM

Bike 46:19 intensity: (23:11 @1) + (22:23 @2) + (17 @3) + (25 @4) + (3 @5) 11.47 mi (14.9 mph) +161m
ahr:131 max:152

Monday Jun 24, 2013 #

12 PM

Strength 18:33 [1]
ahr:85 max:113

Running 35:07 intensity: (1:49 @1) + (28:52 @2) + (4:26 @3) 4.24 mi (8:17 / mi) +100m 7:43 / mi
ahr:147 max:160 shoes: Nimbus 14

Stretching 10:00 [0]

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