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Training Log Archive: ken

In the 7 days ending Jun 29, 2014:

activity # timemileskm+mload
  Running4 4:02:29 28.3(8:34) 45.55(5:19) 32166.9
  Bike4 1:38:47 16.6 26.72 31110.6
  Elliptical2 1:35:0111.5
  Stretching6 59:00
  Strength2 28:362.9
  Total8 8:43:53 44.9 72.27 63291.8
  [1-5]8 7:26:22
averages - sleep:5.9

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MoTuWeThFrSaSu

Sunday Jun 29, 2014 #

9 AM

Running long 1:32:33 intensity: (14:21 @1) + (1:09:31 @2) + (8:41 @3) 10.23 mi (9:03 / mi) +291m 8:19 / mi
ahr:139 max:165 slept:4.75 shoes: Nimbus 15

Stretching 10:00 [0]

Saturday Jun 28, 2014 #

5 PM

Bike 23:31 intensity: (18:31 @0) + (5:00 @1) 1.87 mi (4.8 mph) +41m

short ride with the girls after more carefully replacing my rear tube again.

Friday Jun 27, 2014 #

12 PM

Strength 15:05 [1]
ahr:87 max:112

Running tempo (treadmill) 49:07 intensity: (4:10 @1) + (26:57 @2) + (18:00 @4) 6.0 mi (8:11 / mi)
ahr:142 max:169 shoes: Nimbus 15

3mi tempo at 6:00. felt kind of fast at first but settled in without much suffering for the rest of it. I am aiming to take it a little easy this week before taking things very easy next week.

Footpod calibration was way too high, it seems like the watch automagically adjusted it for me when I wore it outside earlier this week. noticed and fixed for the cooldown.

Bike warm up/down 10:04 [1]
ahr:110 max:114

Stretching 10:00 [0]

Thursday Jun 26, 2014 #

8 AM

Bike (commute) 52:39 intensity: (29:07 @1) + (23:32 @2) 11.46 mi (13.1 mph) +245m
ahr:117 max:150

Stretching 8:00 [0]

5 PM

Bike (commute) 12:33 intensity: (10:42 @1) + (1:51 @2) 3.27 mi (15.6 mph) +25m
ahr:106 max:141

Ride home was interrupted by a sudden blowout. Then I managed to also burst my spare tube as I was inflating it. Game over, Alex and the girls came to rescue me. That was fun for them, until they realized I was a little smelly.

Wednesday Jun 25, 2014 #

2 PM

Elliptical 30:01 [1]
ahr:110 max:119 shoes: Nimbus 15 yellow

Running 35:33 [2] 4.07 mi (8:44 / mi) +30m 8:32 / mi
ahr:144 max:154 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Jun 24, 2014 #

11 AM

Strength 13:31 [1]
ahr:81 max:112

Running intervals (track) 1:05:16 intensity: (6:26 @1) + (42:50 @2) + (16:00 @5) 8.0 mi (8:09 / mi)
shoes: Nimbus 15 yellow

6x800m. it was pretty warm, 84F and sunny, though that seems to be better for my legs than the opposite extreme. I was only aiming to run around 2:44, but couldn't manage to do any that slowly. hrm not working properly.
C • HRM 2

Stretching 8:00 [0]

Monday Jun 23, 2014 #

12 PM

Elliptical 1:05:00 intensity: (45:10 @1) + (19:50 @2)
ahr:112 max:133 slept:7.0 shoes: Nimbus 15 yellow

A few aches from yesterday. better after getting warmed up.

Stretching 13:00 [0]

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