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Training Log Archive: ken

In the 7 days ending Aug 18, 2013:

activity # timemileskm+mload
  Bike5 7:29:52 103.29(13.8/h) 166.22(22.2/h) 151760.3
  Running4 3:12:14 22.4(8:35) 36.05(5:20) 30044.9
  Stretching8 55:00
  Strength2 31:363.2
  Total10 12:08:42 125.69 202.27 1817108.3
  [1-5]9 10:46:48
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

3 PM

Running 1:14:01 intensity: (5:44 @1) + (59:35 @2) + (8:42 @3) 8.25 mi (8:58 / mi) +220m 8:17 / mi
ahr:146 shoes: Nimbus 12 white

Somehow ended up with no track for this (same rock creek loop as last Saturday). I guess maybe the Ambit gave up on waiting for satellites and went to indoor mode. I never noticed because it still shows speed from the accelerometer.

Stretching 10:00 [0]

Saturday Aug 17, 2013 #

12 PM

Bike 31:54 intensity: (26:54 @0) + (5:00 @1) 2.53 mi (4.8 mph) +40m
ahr:74 max:121

around the neighborhood with Samantha, who was in need of exercise.

Bike 3:37:06 intensity: (3:04:30 @1) + (29:57 @2) + (2:39 @3) 51.44 mi (14.2 mph) +588m
ahr:123

Stretching 5:00 [0]

10 PM

Stretching 10:00 [0]

Friday Aug 16, 2013 #

12 PM

Strength 16:33 [1]
ahr:82 max:123

Running 33:42 intensity: (1:22 @1) + (32:06 @2) + (14 @3) 4.18 mi (8:03 / mi) +42m 7:49 / mi
ahr:143 max:156 shoes: Nimbus 12 white

Stretching 5:00 [0]

Thursday Aug 15, 2013 #

8 AM

Bike 51:57 intensity: (35:27 @1) + (16:30 @2) 11.43 mi (13.2 mph) +234m
ahr:136 slept:7.0

Stretching 4:00 [0]

5 PM

Bike (commute) 56:21 intensity: (13:00 @1) + (35:47 @2) + (5:14 @3) + (2:20 @4) 14.89 mi (15.9 mph) +246m
ahr:153

Wednesday Aug 14, 2013 #

12 PM

Running intervals 47:30 intensity: (3:00 @1) + (36:30 @2) + (8:00 @5) 5.25 mi (9:03 / mi)
slept:8.0 shoes: Nimbus 12 white

No watch, I had let Alex borrow the 210 for walking, and I brought the 610 with zero battery to work along with the wrong charging clip.

did 1.5mi warmup, 6x 400m+400 jog, 0.75mi cooldown. It was mostly ok to do without the watch, since I am still just getting used to speedy running form. Similar effort to last week, though it felt a bit smoother.

Stretching 8:00 [0]

Tuesday Aug 13, 2013 #

8 AM

Bike (commute) 49:43 intensity: (30:35 @1) + (18:35 @2) + (33 @3) 11.56 mi (14.0 mph) +246m
ahr:127 max:157

Stretching 3:00 [0]

5 PM

Bike (commute) 42:51 intensity: (13:54 @1) + (24:42 @2) + (2:00 @3) + (2:15 @4) 11.45 mi (16.0 mph) +163m
ahr:136

Monday Aug 12, 2013 #

12 PM

Strength 15:03 [1]
ahr:87 max:121 slept:8.0

Running 37:01 intensity: (3:11 @1) + (33:50 @2) 4.71 mi (7:51 / mi) +38m 7:40 / mi
ahr:152 shoes: Nimbus 12 white

Stretching 10:00 [0]

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