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Training Log Archive: ken

In the 7 days ending Sep 29, 2013:

activity # timemileskm+mload
  Bike5 5:20:36 72.65 116.92 93044.0
  Running4 3:36:35 24.2(8:57) 38.95(5:34) 40148.0
  Stretching8 1:05:00
  Strength1 9:000.9
  Total9 10:11:11 96.86 155.88 133192.9
  [1-5]8 9:06:11
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Sep 29, 2013 #

10 AM

Running (trail) 1:14:31 intensity: (14:50 @1) + (52:45 @2) + (6:56 @3) 8.09 mi (9:13 / mi) +269m 8:21 / mi
ahr:141 slept:7.0 (sick) shoes: Nimbus 12 white

still not feeling great. too bad, because it was a perfect day and the munchkins were occupied with their own activities. It seemed like I should do something with a map, but I just couldn't be motivated. dragged myself out for the default Rock Creek loop.

Stretching 5:00 [0]

Bike 2:24:54 intensity: (2:16:49 @1) + (8:05 @2) 33.45 mi (13.9 mph) +352m
ahr:118 max:149

Arlington loop.

Saturday Sep 28, 2013 #

Event: QOC Balls Bluff - Cancelled
 
10 AM

Bike 1:02:35 intensity: (29:43 @1) + (12:47 @2) + (20:05 @3) 16.3 mi (15.6 mph) +158m
ahr:130 max:161

Stretching 8:00 [0]

Friday Sep 27, 2013 #

11 AM

Strength 9:00 [1]
ahr:78 max:98

Running (trail) 48:50 intensity: (14:40 @1) + (34:10 @2) 4.98 mi (9:48 / mi) +99m 9:14 / mi
ahr:138 (sick) shoes: Nimbus 12 white

I think the germs are winning today, feeling somewhat crappy and brain-fogged all morning. Felt slightly better after tripping and falling a few times on the trail.

Stretching 7:00 [0]

Thursday Sep 26, 2013 #

8 AM

Bike 49:50 intensity: (39:50 @1) + (10:00 @2) 11.43 mi (13.8 mph) +256m
ahr:136

Stretching 3:00 [0]

5 PM

Bike 43:09 intensity: (20:06 @1) + (21:50 @2) + (1:13 @4) 11.47 mi (15.9 mph) +164m
ahr:132 max:162

Wednesday Sep 25, 2013 #

12 PM

Running intervals (treadmill) 50:35 intensity: (8:43 @1) + (23:43 @2) + (18:09 @4) 6.05 mi (8:22 / mi)
ahr:157 max:172 slept:7.5 shoes: Nimbus 12 white

3x 1mi cruise intervals on the treadmill at 5:56, 1% incline. Felt a little out of it this morning, and Alex and Eliza are sick, not sure if I am catching that or just ate too many donuts. Well, definitely too many donuts, I could feel them during the workout. Ok otherwise, legs almost feeling recovered from the weekend.

Stretching 10:00 [0]

Tuesday Sep 24, 2013 #

11 AM

Running 42:39 intensity: (1:26 @1) + (41:13 @2) 5.08 mi (8:23 / mi) +33m 8:13 / mi
ahr:146 slept:7.0 shoes: Nimbus 12 white

quads still sore, but felt mostly ok once I got going.

Stretching 13:00 [0]

Monday Sep 23, 2013 #

12 PM

Bike (stationary) 20:08 [1]
ahr:89 max:97 slept:8.0

Stretching 14:00 [0]

10 PM

Stretching (roller) 5:00 [0]

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